Your Home Program (Sample)

Every video below was filmed by Dr. Meg Cochran, DPT. Tap play and follow her spoken cues. This sample link shows exactly what your patients receive.

1

Diaphragmatic Breathing

Relax / lengthen

Breathe into the lower ribs and belly. Feel the pelvic floor gently drop and widen on the inhale.

10 reps · 1 set · 7×/week

2

Open Book Stretch

Relax / lengthen

Side-lying with knees bent, sweep the top arm open like a book and follow it with your eyes. Slow breath throughout.

Hold 30s · 3 reps · 7×/week

3

Cat-Cow (Hands and Knees)

Relax / lengthen

Alternate gently rounding and arching the spine with slow breath. Let the pelvic floor soften on each inhale.

8 reps · 1 set · 7×/week

4

Modified Child's Pose

Relax / lengthen

Knees wide, sit back toward your heels, forearms and forehead down. Breathe into the back of the ribs.

Hold 60s · 2 reps · 7×/week

5

Pelvis Forward and Backward

Coordination

Seated tall, gently rock the pelvis forward and backward, letting the low back arch and round. Follow Meg's spoken cues.

10 reps · 1 set · 7×/week

6

Belt Diaphragmatic Breathing

Relax / lengthen

Seated with a belt snug around the lower ribs, breathe into the belt and feel it expand sideways on the inhale.

10 reps · 1 set · 7×/week

Provided by your physical therapist via PelvicOS. This program is for you specifically; please follow your therapist's guidance and contact them with any pain or concerns.