Podcast Episode #99

Pelvic Floor Friday #7 [Quality Lift]

Welcome back to the Pelvic Floor Friday session!

Today, we are focussing on a quality pelvic floor lift. I am going to talk you through a few ways of imagining your pelvic floor, we are going to do a lovely lift together, and then focus on that full relaxation and release.

So, although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey,

Everyone is different.

Focus on quality over quantity.

And if you can’t hold for as long as I say, please don’t.

Any discomfort or questions please do stop and consult your healthcare provider.

Right, let’s dive in.

Find a position where you can relax.

  1. Focus on draw string bag. Close off the bag, then lift it up off the ground.
  2. Clock face. Bring the 4 points on the clock together in the middle.
  3. Relaxation: focus on full release. Imagine a bud is blooming. Dropping and flopping. Avoiding straining down, instead release and let all the muscle tension drop away.

Episode Links

Free Pregnancy Workshop [CLICK HERE]

FitNest Mama Website [CLICK HERE}

FitNest Mama Instagram: @fitnestmama

Listen Now

Leave a review

Reviews boost our visibility to allow more people to enjoy an easier pre-natal and post-natal pregnancy.

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
Helping you through Labour and Birth with Hormones and TENS
Pregnancy

I’m so excited to chat to Shari Lyon in this podcast episode, where we are discussing how hormones and the TENS machine can help labour and birth. Shari is one of Australia’s leading Hypnobirthing Practitioners and Childbirth Educators. She is a mum of 2 and self confessed birth nerd and is passionate about supporting women…

How to start running postpartum
After Birth Recovery, Exercise, Postnatal, Workouts

How to start running postpartum? There is so much that we can do to help our bodies recover post, to help us successfully and safely return to exercise and running post birth. Whether or not you want to return to running, gym, crossfit, or even run around with your children at the park, this information…

Newborn, Postnatal, Wellbeing

Welcome back to another episode of the FitNest Mama Podcast. Today I’m super excited to chat to the lovely Jessica Kahan who is an International Board Certified Lactation Consultant (IBCLC) a Registered Midwife and an NDC accredited practitioner (Possums clinic trained sleep provider).  And in this episode we are discussing running and breastfeeding.  Exercise and…