Hi. All right I'm gonna give you a pelvic floor exercise to do today. So you are simply gonna start by laying on your back, you're gonna engage your lower abdominal muscles, and then you're gonna raise your legs up. This is also good for hamstring flexibility. You are gonna squeeze your toes, you're gonna do that 5 to 10 seconds, let it go. Repeat, squeeze your toes 5 to 10 seconds. You're internally rotating your hips, and this is a nice overflow into the pelvic floor. And if you don't know how to do a Kegel or a pelvic floor muscle contraction, this is an excellent way to get activation.

You could also do a heel squeeze, so squeezing, let it go, heel squeeze, let it go. And again holding 5 to 10 seconds. And this is great for some pelvic floor activation, amazing for developing core stability, and just a really great exercise. Good luck.

All right. I have a little tip for you this morning for the foam roll. This is great movement, feels good on the shoulders, feels good on the mid-back. I highly recommend keeping one of these in your office or at your desk if you have one. you're gonna start by laying on the foam roll with it vertically underneath you, head supported, and butt supported. And you're gonna start with your arms out to the side, then you're gonna bring them up. You're gonna do 10 of these, just as some dynamic movement. It's a nice warm-up, and then you can do some swimmers, some shoulder flexion. This helps open up the lat, open, open up everything to help your shoulder range-of-motion. You wanna make sure when you're lying on the foam roller like this, that you're not arching, that you're keeping your back flat, your pelvis tilted. You wanna make sure your abs are engaged, and you can also just simply keep your arms open here, and this is a great stretch to help open up the pec and really combat the negative effects of leaning forward. All right, well, thanks for watching.

The answer for your low back pain and achy hips. This is beautiful for pregnant moms, who are suffering from low back pain in pregnancy. This helps loosen up the gluteal muscles and pelvic attachments and decreases the stress on the pelvic joints. This is also a perfect answer for some who has an achy leg, or nagging discomfort in the hip of leg. Enjoy!

Hi, I'm going to give you guys a stretch that is nice to do if you're having some shoulder pain or if you're having any mid back pain. This is a nice stretch to help relieve the serratus anterior, the lats, the intercostal muscles on the ribs and you'll even get some in your rotator cuff with it. So, here we go. You're going to lay with the foam roll horizontally. You're going to put it right underneath your chest and you're going to kind of go back and forth. Find a good spot where you feel like, oh that just needs to let go, kind of roll up and down if you need to, and this is a great way to release all of those muscles, help improve posture, shoulder range of motion, and then decrease some of that mid back pain that we get with posture-related issues. All right, good luck.

All right. Gonna show you guys a foam roll technique in order to help loosen up the legs. This is good for knee pain, hip pain. If you're a runner or you're training for a triathlon, this is kind of a must-do to keep your tissue healthy. So, here we go. So, you can put it underneath the hip, and you can go kind of all the way to that bony prominence, and that's your greater trochanter. And then you wanna take the foam roll all the way down to the knee, and you stay on the outside part of the leg. And you can go forward, you know, roll anterior, roll posterior, which is backwards, and just help loosen up that IT band. This is great. You can also do some active releases of just bending the knee and straightening the knee on the foam roll, and this is intense, but well worth your time and energy and some just great self-treatment techniques. All right, take care.