Lie on your left side with your hips and knees bent to 90 degrees, place a towel roll or ball between knees, feet up against wall
Press your right foot slightly into the wall as an "anchor"
Exhale slightly tuck your pelvis (tuck your tail), make a tunnel under your left rib cage lifting your side off of the ground slightly
Inhale through your nose and gently slide your right leg forward without rotating your upper body
Exhale through your mouth fully.
Inhale and slide your right leg forward further, exhale fully.
Repeat for 4-5 breaths. Relax and reset, repeat 4x
Next progression:
Lie on your left side with your hips and knees bent to 90 degrees, place a towel roll or ball between knees, feet up against wall.
Press your right foot slightly into the wall as an "anchor" avoid rolling ankle out
Exhale slightly tuck your pelvis (tuck your tail)
Inhale through your nose and gently slide your right leg forward without rotating your upper body, exhale lift your right knee (keep R foot on wall)
Hold this position, for 4-5 breaths
Repeat 4-5x Want to talk more about this? Have questions? Schedule your FREE Virtual Consult with Me by going to my website www.ResilientWellnessPT.com
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Hi, I’m Cassie Parker, Women’s Physical Therapist, mom of 2. I help stressed out moms struggling with pain go from feeling weak and disconnected from their body to fully revealing the strength within them, by educating and equipping them with actionable steps to improve their body’s natural ability to heal.
As a Pelvic Floor Therapist & Chronic Pain Specialist I help women ditch pain they’ve had for years and feel better than ever. The best part, is we get you relief that lasts- so you can get back to running, traveling, or going out with friends without pain tripping you up.
Some common symptoms I treat are: Jaw Pain (TMJ), headaches, vertigo, neck & shoulder pain, hip & low back pain, bladder leaking, pain with intimacy, plantar fasciitis, and post surgical recovery. I use myofascial release, dry needling, and other manual skills + a full online program tailored to YOU for ease.
No matter how long you’ve had the pain, we can work to get you moving and feeling better! Schedule your free video consult with me by visiting my website.
www.ResilientWellnessPT.com
(513)549-6188
Info@ResilientWellnessPT.com