written by Kejal Macdonald

Body Banter

Pelvic Gymnastics

Raise your hand if you know what your pelvic floor is. Any chance you know what it does? If you're raising your hand, damn you're good. If you aren't, it's totally cool. We were in that same position not too long ago.

Ok for those who need a refresher. The pelvic floor is a set of muscles that extend from our pubic bone back to our tailbone, and sits in a bowl-like shape at the bottom of our pelvis.

The pelvic floor has 3 main functions:

1) Eliminating Waste (controlling the closure and opening of bowel and bladder)
2) Organ Support (holding up all the essential organs like an awesome support base)
3) Sexual Appreciation


We've written about pelvic floor basics, the importance of proper breathing, bladder friendly foods, and Kegels. Today, we're channeling our inner Olivia Newton-John (tragically sans thick sweatbands and neon leg warmers) and gettin' physical wth three different floor-friendly moves. 

Bra Line Fit (AKA: "The Dorky Dad Dance")
Why we love it: Increases upper back mobility. 

Start on all fours, looking down at the floor with your hand near your ear (like you're doing the sprinkler. Dope moves, btw). Point your elbow away from you out to the side.

Start to turn your arm up towards the ceiling and let your eyes and head follow. Finish with the elbow crossing your body, directed toward the hip. The rotation should come from the thoracic spine (where your bra line is) and not your low back and hips. Inhale on your way up, exhale on your way down. 1 set of 10, each side. 

Row with Resistance Band (AKA: "Schlepping Trader Joes Bags") 
Why we love it: Prevents rounded forward posture.

Step onto the middle of a resistance band with both feet, so your ankles are directly underneath your hips. Lean forward, bending at your hips with elbows pointed back, begin to row.

Your head should look forward. Exhale as you pull up and back, inhale as you bring your arms back down. 3 sets of 12 reps.


Army Crawl (AKA: "The Sneaky Alligator"):
Why we love it: Releases front of thighs. 

Place your forearms on the floor, and position the foam roller beneath the middle of your thighs. As you crawl forward on your forearms, allow the roller to slide down towards your knees. Then crawl backwards with your forearms as the roller slides up your legs towards the tops of your thighs. Breathe throughout!

These moves feel awesome, keep us mindful about how we use our bods, and, best of all, can be done while binge-watching Grace And Frankie. Or S4 of Orange Is the New Black next week (PIPER WE'VE MISSED YOUUU!).

UP NEXT: More at-home moves that you can do in the comfort of your favorite oversized tee!

~*~Interested in connecting with a Pelvic Floor Therapist but don't know where to start? You can look up PTs in your area HERE.~*~

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