Liv Labs Fitness
solutions for continence
VIDEO LIBRARY
1
Pelvic Floor Foundations
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Standing Kegel - harder to do!
Kneeling Hip Thrust with Kegel - put it into movement
Arnold Press with Kegel - use it with lifting
2
Pelvic Floor Mobility Sequence
These stretches and movement activities are specially chosen because of their influence on relaxing the pelvic floor muscles, an area that can be tight from long periods of immobility (like for desk work), from frequent intense or heavy workouts, or from stress! Follow along with the videos, repeating as desired. Go for at least 10 repetitions per exercise per side, or about 1-3 minutes each. These can be done altogether as a mobility routine, chosen randomly and used throughout the day to break up long periods of sitting, or for warm-ups or cool-downs for workouts.
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Kneeling Hip Flexor Stretch (skip the chair if too intense)
3
Hip Strengthening for Pelvic Support
Research and clinical experience increasingly suggest a relationship between hip strength and bladder control. (Read more here.) Here are some key hip exercises to support continence. To be effective, strengthening exercises should be done at least twice per week, for several rounds of approximately 15-20 reps per side (bodyweight) and 8-12 reps (weighted or with resistance bands).
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Glute Bridge Floor Press
Lateral Walk
March in Place (Suitcase Carry)
4
Building Up to High Impact
These are generally listed in order of lower impact to higher impact. We suggest setting a 60-second timer, and trying each exercise for 60 seconds to test your stamina. Note the time at which you fatigue, leak, or otherwise need a break. This is your current 'training threshold' for that exercise. Repeat invterals at your 'training threshold', gradually adding time as you can without symptoms or fatigue. Use these as exercise, and/or as a gauge for readiness for other high impact exercise of your choice (like Zumba, running, HIIT class, etc.).