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DRL - Pelvic Floor Lessons Instruction from SYTAR 2011
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Resource: Pelvic Floor Lessons Instructions from SYTAR 2011

Author: Paula Fayerman

Attachments: SYTAR lessons pelvic floor.doc

Size: 91.9 KB Created: 11/08/2011

Source of Submission
- SYTAR and SYR Presenters

Symposium
- SYTAR 2011

Description of Resource
Pelvic Floor workshop- step by step instructions for the lessons: 1. Experiential Anatomy of the Pelvic Floor 2. Breathing with a focus on the pelvic floor 3. The front and back of the pelvic floor (investigation into the beginning of little ridge)

Topics
- Human Systems and Common Ailments
Types of Systems and Ailments
- Muscloskeletal System

General Areas or Specific Ailments
- General - Sacrum, Hips and Knees - For Women Only In General or Specific Ailments - Other Methodology - Other File Content: SYTAR lessons for the Pelvic Floor 1. Experiential Anatomy Locate top of pelvis- iliac crest Feel waist Feel lower ribs Appreciate space between lower ribs and iliac crest Feel lumbar vertebrae in back Feel right and left sitting bones Feel tailbone Feel pubic bone Draw a line from pubic bone to right sitting bone to tailbone to left sitting bone to pubic bone Diamond shape to pelvic floor Draw line from left sitting bone to right sitting bone Diamond separates to two triangles Front triangle has two openings--urethra and vagina in women and in men one opening the urethra in the penis, scrotum also in the front triangle Back triangle has anal opening 2. Breathing with the focus on the Pelvic Floor Body scan Bend legs so feet are standing or leave legs long Hands on lower belly between belly button and pubic bone- bring awareness to this area Hands on side ribs- bring awareness to this area Hands on upper chest- bring awareness to this area Feel back against the floor and any changes with breathing Appreciate the three-dimensional breathing space- front, back, side, upper and lower ( the pelvic floor) Same hand positions using sounds Hands on lower belly between belly button and pubic bone- on exhale make a SSSHHHH sound Hands on side ribs- on exhale make a SSSSSS sound Hands on upper chest- on exhale make a HAAAA sound Rest and bring awareness to the three-dimensional breathing space Notice any sensations in the pelvic floor The front and the back of the Pelvic Floor ( investigation into the very beginning of little bridge) Body scan Check out how the pelvic floor is moving today with two or three contractions of the pelvic floor Bring awareness to the tailbone- can touch it or feel it Raise the tailbone and return to the middle Feel the full skeletal response- lumbar spine gets closer to the floor-chin moves away from the chest Lower the tailbone to the floor Feel the full skeletal response- lumbar spine moves away from the floor-chin moves closer to the chest Rest Repeat the above movements with focus on the pubic bone Touch the pubic bone Bring the tailbone away from the floor- feel the full skeletal response- pubic bone moves up- lumbar moves toward the floor, chin moves up…come back to middle and repeat Keep pelvic bowl, lumbar, chin in awareness Bring the tailbone to the floor- feel the full skeletal response- pubic bone moves down- lumbar moves away from the floor, chin moves down…come back to middle and repeat Keep pelvic bowl, lumbar, chin in awareness Rest Can add eye movements here…what are your eyes doing? Rest Redo these movements initiating the movement with the contraction of the pelvic floor Reestablish awareness of the triangles Start by contracting the muscles of the back triangle—moving tailbone away from the floor- being aware of the full skeletal response…come back to middle and repeat, fully release the contraction in the middle Contract the front triangle- pull down on the pubic bone- tailbone moves closer to the floor- fell the full skeletal response …come back to middle and repeat, fully release the contraction in the middle Rest Contract the pelvic floor and lift the tailbone, and keeping the pelvic floor contracted come to middle, bring tailbone to the floor, come to middle and fully relax the pelvic floor Investigate the full skeletal movement pelvic bowl, lumbar, chin Rest Contract the pelvic floor one or two more times to see what has changed Bring awareness to the breath- investigate the breath into the pelvic floor Some notes: Please have fun with these lessons. Do them slowly, lightly and easily with no forcing. If you are having some difficulty do less movement more slowly. You can also visualize the movement, imagine the movement and feel the response in yourself. Imagining or visualizing the movement is effective for improving the movement. Be easy with your breathing, do not hold your breath. Do the movements with different variations for the breathing. You can exhale when you do the movement, then reverse this and inhale when you do the movement. See how each variation feels. Remember to completely relax the pelvic floor after each movement These lessons adapted from Deborah Bowes: Pelvic Health and Awareness. http://www.learningforhealth.com/pelvichealthcds.cfm