Join me for a 5 Day At-Home Retreat!
Note: The “At-Home Retreat for Your Pelvic Floor Series” is safe for most women with mild to moderate diastasis recti and/or pelvic organ prolapse as long as you follow my cues for breathing and technique; however, everybody is different and you MUST listen to your own body. STOP if anything is painful, uncomfortable, or feels aggravating for your personal pelvic floor/core needs. Talk to your healthcare provider if you have any questions or concerns relative to your condition.
Day 1. Opening Yoga for Your Pelvic Floor
Day One is an OPENING yoga routine for your pelvic floor. Use props as needed (yoga blocks, strap, and blanket). Today’s focus is EASE as you stretch, relax, and release your hips and pelvic muscles.
The essential oil of the day is peppermint.
Day 2. CONNECT Stretching and Core Breathing
Day Two begins with a stretching routine to release tension in your neck, upper back, and hips and calms your mind using the power of core breathing. Via simple anatomy education and pranayama (breathing exercises), you will increase awareness of the connection between your breathing diaphragm and your pelvic floor.
The essential oil of the day is Breathe Respiratory Blend.
Day 3. Emotional + Physical RELEASE
Day 3 begins with an activity to help you identify and release emotions and memories that might be contributing to discomfort and/or tension in your pelvic area. The hip + core strengthening workout begins at 22:00 if you prefer to skip ahead.
The essential oil of the day is Lavender.
Day 4. RELAX Full Body Self-Massage
Day Four (“Relax”) helps you work out the kinks with two styles of self-massage: a gentle technique using your hands, and a deep tissue technique using tennis balls or specialized massage balls.
The essential oils of the day are Lavender and Peppermint.
Day 5. FULL CIRCLE Strengthen and Stretch
Today we bring things FULL CIRCLE with a yoga flow that stretches and strengthens the hips, core, and pelvic floor. Incorporating breathing and self-awareness with the movements helps you “tune in” as you “tone up!” If you have pelvic pain/tension, be sure to spend extra time RELAXING your pelvic floor via deep breathing and stretching at the end of this session.
The essential oil of the day is Wild Orange.
Curious about the essential oils I use and love? Browse my favorites oils right here.
Essential oils are where healthcare meets self-care! Get the best prices on the most amazing, high-quality natural health products, and work with me! Click here!
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Two Free Chapters
Get my pelvic floor essentials class + the first two chapters of my book, "Lady Bits," for free! By signing up, you will also be subscribed to my main FemFusion mailing list for occasional email updates and news about my products and services. I'm excited to connect with you!
~Dr. Bri, PT, DPT