Mojžíšová - relaxing the gluteal muscles and pelvic floor

Goal of the exercise:

  • Relaxing the muscles of the lower back and pelvic area
Default position
  • Lay down on your stomach
  • Rest your head on your forehead
  • Place your hands alongside your body
  • Keep your legs relaxed
  • Point the toes point inwardly, and heels outworldly
Phase 1
  • Clench your abdominal muscles (as well as the sides of the stomach and pelvis)
  • Stay in this position and breath freely for few seconds
Exercise video tutorial

Common mistakes

  • Rotating the pelvis because of the activation of buttocks and thigh muscles
  • Pulling the stomach in
  • Activation of the rectus abdominis muscle
  • Releasing the clenched muscles with exhale
  • Rotating the pelvis with exhale

How often to exercise

  • Ideally few times a day
  • Try to stay in the position for about one minute
  • Repeat 5 times

Videos that might interest you

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