Therapeutic Massage with Coregeous Ball | Roll Model Mama
Try out this gentle pelvic floor exercise using a Tune Up Fitness® Coregeous® ball to massage and better sense the muscles of your pelvic floor. Through prenatal therapeutic self-massage of your pelvic floor muscles you will be better prepared for a vaginal birth.
Directions: Inflate your Coregeous® ball to a size comfortable for you. Sit on the ball like a giant ostrich egg. Take an abdominal-pelvic breath; instead of filling the abdomen-rib cage you want to expand the body like a pear. Maintain a sense of stillness so you can experience the downward pressure of the basin of the pelvis as the soft tissues expand into the ball with each breath. On exhale you should sense a decrease of pressure. On inhale you feel the elasticity of the pelvic floor stretching into the ball and on exhale allowing it to deflate.
Roam around and let the Coregeous® ball tour the four bony landmarks. The ball is soft and pliable enough to strum across the coccyx without injury. Remember to stay away from the tailbone if using the OG therapy ball or Plus. Make a gyrating motion with the pelvis as you track across the soft tissues to release any tension in the area.
This video is an excerpt from Roll Model Mama - the first myofascial massage program for pregnant and postpartum women. Packed with over 3 hours of restorative self-massage segments designed to address many of the physical challenges brought on by pregnancy, Jill Miller uses first-hand knowledge to guide you on your myofascial massage self-care journey.
Learn more about Roll Model Mama here: http://tuneup.fit/RollModelMama