Pelvic floor exercises gaining popularity on TikTok: essential information for optimal health benefits
In the quest for pelvic wellness, yoga therapist Lyndi Rivers, C-IAYT, offers a series of exercises that are both effective and accessible for individuals at home. With over 20 years of experience in social work, trauma, and nervous system regulation, Rivers has honed her expertise to help individuals improve their pelvic health.
One of the exercises Rivers recommends is the sunbird exercise, also known as the bird dog. This multi-faceted exercise strengthens the pelvic floor, glute, and transverse abdominal muscles. To perform the sunbird exercise, start on all fours and raise your right leg and left arm while keeping your pelvis and shoulders in a neutral position. Lower your hand and foot back down to the starting position, and repeat on the other side. Rivers advises practicing this exercise 3-4 times per week, with 12 reps on each side.
Another exercise Rivers recommends is the low lunge with hip movement. To begin, start in a child's pose, move into a tabletop position, step your left foot forward, and move your hips forward and back, then in a circle for thirty seconds. Repeat on the other side. The low lunge with hip movement increases blood flow and mobility in the pelvis and hips while lengthening and releasing tight muscles. Rivers suggests practicing this exercise 3-4 times per week, with one sequence.
The pelvic diamond breathing exercise is a third exercise Rivers recommends for pelvic floor strengthening and relaxation. To perform this exercise, lie down with a bolster under your knees and a blanket under your head, visualizing a diamond shape at the base of your pelvis. Breathe in and out while maintaining the visualization for 12-16 counted breath cycles, with an inhale for a count of five, hold for a count of three, and an exhale for a count of five. This exercise stretches the pelvic floor muscles and increases blood flow to the pelvic floor muscles while relieving tension and relaxing the area.
For those seeking additional strengthening moves for the pelvic area, the sunbird exercise is a good exercise to consider. It offers benefits such as helping with back pain, increasing pelvic stability, and improving mobility, making it particularly beneficial for pregnant individuals.
For those interested in learning more from Rivers, she offers pelvic wellness sessions at Miraval Resort & Spa in Tucson, Ariz, and has online classes available. These exercises, combined with Rivers' expertise, can help individuals achieve greater pelvic wellness and overall health.
- The Health-and-wellness industry often incorporates yoga exercises, such as the sunbird exercise, into its programs due to their multifaceted benefits for fitness and wellness, including strengthening the pelvic floor, glute, and transverse abdominal muscles.
- This fitness-and-exercise routine proposed by yoga therapist Lyndi Rivers, C-IAYT, includes Science-backed techniques like the low lunge with hip movement and the pelvic diamond breathing exercise, all aimed at promoting pelvic wellness, increasing blood flow, and alleviating tension in the pelvic area.
- Women's Health is a crucial aspect of overall health, and the wellness practices like those taught by Lyndi Rivers can prove particularly helpful for pregnant individuals, contributing to fitness, pelvic stability, and overall well-being.
