Go slowly and remember to focus on your breathing in each movement. Workout: 5 breaths (each side) Side Lying Breathing 8 (each leg) Heel Slides 5 (each leg) Chair Assisted Single Leg Hinge

Remember to move slowly and with control. Focus on breathing and slightly contracting your pelvic floor. Workout: 5x Child's Pose Back Breathing 10 (total) Table Top Shoulder Taps 4 (each side) Quadruped Thoracic Rotation *Repeat for 1-3 Rounds

Focus on your breath and move slowly. Take a moment to intentionally think about what muscle you are activating in each exercise. Remember your pelvic floor should be lightly contracting (20% effort), none of these exercises require an effort of 100% pelvic floor contraction. Workout: 5x "Ha" Breaths 5 (each side) Multifidus Bird Dog 4 (2 breaths each rep) 90/90 Lifts 3 (each arm) Prone Shoulder CARS