Pelvic Floor Reset – Roll and Move

Online Movement Innovation

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Program Direction..

This program is designed to reset pelvic tension (tissues in particular regions that disrupt function), these tissues may store tension/stress for various reasons; trauma, protection, dehydration, repetitive movement, or emotion.

There are two applications in this program, Fascial Mobilisers (everyday movement patterns) and Foam Rolling (improving fluid and neural response). You can follow the program as a whole (best results will occur) OR complete one of the applications of your choice.

The Program is broken into these sections:

  1. Metric: Performed to check how you feel and move prior to the session
  2. Self Myofascial Engagement (SME): Choose either standing (wall) or laying (floor). This technique will engage specific muscular and fascial regions to encourage fluid (hydration and lubrication) to return to the tissues and enhancing neural communication.
    *Watch and listen to the video before performing.
  3. Self Fascial Mobilisers (SFM): Low speed, low force movements, targeting the boney regions and fascial tissues. They enhance movement by mobility and stability.
    *Watch and listen to the video before performing.
  4. Drills: Introduce increased load into the tissues, preparing the tissues for everyday movements.
  5. Re-metric: A chance to measure the difference in the tissues after the session.

Program Suggestion:

Day 1: Perform the metric movement, followed by either one SME or SFM applications.
Day 2: Perform the metric movement, then complete the other application.

This will enable you to feel if one application gives you a greater change in the tissues.


  • Breathe prior to performing any of the movements. Breathing is critical, 4 sec breath in through the nose, 4 sec out through the nose, this will help nervous system to relax.
  • Choose your application.
  • Breathe, relax and follow the video.
    • Roller: 60 – 90 seconds per region x 1 set,
    • Fascial Mobiliser: 30 – 45 seconds per move x 1 or 2 sets
  • Keep water intake up whilst doing the program
  • Slow is smooth, and smooth is fast. Listening to how your tissues feel, is the key here, less is more!
Feel SOMA - Reconditioning Program - Pelvic Posterior - Move - square

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