Exercise & Treatment Handouts

Simply click on the FREE handout you would like to download. 

A "hypertonic" (more tone) pelvic floor is a fairly common symptom.   

Here are some simple ways to help teach pelvic floor & bladder relaxation.

Inhalation Breathing Exercises Get Your Diaphragm Moving Pelvic Prime
Good Toilet Posture Habits Pelvic Prime
TENS Electrical Stimulation for Overactive Bladder Pelvic Floor protocol
Urinary urgency drills Pelvic Prime
Vagus Nerve and Bladder Connection
Pelvic Floor Relaxation Supported Child Pose Pelvic Prime
Magnificent Magnesium
Pelvic Floor Relaxation: Side Position Pelvic Prime
Pelvic Floor Relaxation Prone Pelvic Prime
Pelvic Floor Relaxation: Lying on Your Back
Diaphragmatic Breathing Resistance Band Help Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken
Diaphragmatic Breathing Resistance Band Challenge Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken

Our abdominal muscles help support, lift, and protect our pelvic floor. Oftentimes, people will have "overactive" abdominals that can end up overpowering the ability of the pelvic floor to work properly. Here are some simple ways to help teach proper abdominal (Transverse Abdominis) activation.

Building Awareness of Transverse Abdominis Pelvic Prime
Transverse Abdominis Challenge Knee Drop Pelvic Prime
Transverse Abdominis Challenge: Heel Slide Pelvic Prime

Did you know that some of your hip muscles are part of your pelvic floor? That means strong hips can help you have a strong pelvic floor.  Here are some simple ways to help strengthen your Pelvic Floor & Hips.

Isometric Glute Squeeze in Standing
Bridge + band Gluteal Challenge Pelvic Prime
Deep Gluteal Rotation Motor Control Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Hip Thrust: Gluteal Motor Control Challenge Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken
Isometric Glute Squeeze on Your Stomach
Bridge + Dumbbell Weight Gluteal Challenge Pelvic Prime
Hip Abduction Strengthening Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken
Hip Adduction Strengthening Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken
Gluteal Motor Control Challenge: Bridge
Bridge + StepStool Gluteal Challenge Pelvic Prime
Reverse Clamshell for Hip Strengthening Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Hip Thrust with Dumbbells: Gluteal Motor Control Challenge Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken
Bridge + Yoga Block Help Gluteal Challenge Pelvic Prime
Clamshell for Hip Strengthening Pelvic Prime
Hip Rotation Eccentric Strengthening Pelvic Prime Pelvic Floor Physical Therapy for Men & Women Aiken

Our pelvic floor muscles can refer pain or discomfort to our low back area. 

Here are some simple ways to help your low back feel better (aka,"Positions of Healing"). 

Leg off edge of bed stretch Pelvic Prime
Hamstring Stretch On Wall Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Lumbar Chair Traction Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Happy Baby Stretch Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Lumbar Extension on Wall Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Lumbar Extension POE Pelvic Prime Pelvic Floor Physical Therapy for Men & Women
Butterfly Stretch Pelvic Prime Pelvic Floor Physical Therapy for Men & Women

Miscellaneous Handouts

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