Pelvic Floor Reset - Roll and Move

Online Movement Innovation

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Some 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:
  • Metric: Awareness movement, checking how your tissues are feeling, and feeding back to you.
  • Self Myofascial Engagement;  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. Also increase neural communication.


  • Fascial Mobilisers; low speed, low force movements, targeting the boney regions and fascial tissues. They enhance movement by mobility and stability.


  • Drills introducing increased load into the tissues, preparing the tissues for everyday movements.
  • Re-metric: a chance to measure the difference of the tissues after the session.
Program Suggestion:
  • Perform a Metric , then one of the above applications (SME OR SFM)
  • The following day, Metric and then complete other application
  • This will enable you to feel, IF one gives you a greater awareness or change in the tissues.
  • Breathe prior to performing any of the program. 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 Mob 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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