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This is NOT a challenge and NOT a fast-paced program. This course includes 9 standalone video lessons that fit into any schedule. Complete them in order, mix and match, or do just 2 lessons per week. The main bonus: by relaxing the pelvis, you automatically relieve spasms and swelling throughout the body, including the jaw and face. Who this program is for: For people who have been officially diagnosed by a doctor with pelvic floor muscle spasm (hypertonicity) and need safe therapeutic relaxation. For professional athletes and people with high levels of physical activity, especially those involved in sports that require active leg movement—running, CrossFit, dancing, and strength training—where the pelvis is subject to the greatest tension. For those suffering from severe, exhausting pain in the face and jaw, coccyx, sacrum, and lower back. For those experiencing bruxism—frequently catching themselves clenching their teeth during the day or waking up at night from grinding and jaw pain. For women with a less defined facial contour, puffiness, jowls, and a double chin that do not improve with ordinary massage. For people with sedentary lifestyles, including office work and long hours of driving, which can impair circulation in the pelvis and contribute to stagnation. For those living with chronic stress, when the body has become accustomed to reflexively tensing and “storing” anxiety in areas of tension. For those with impaired lymphatic flow, which manifests as persistent morning swelling in both the face and body. For people who value freedom and flexibility, do not want to depend on the rigid schedules of challenge programs, and prefer to exercise at their own comfortable pace. For anyone who wants to regain ease of movement, restore the connection between the nervous system and the body, and relax through deep work with the underlying cause. MUST READ BEFORE STARTING THE COURSE: STEP 1. Consult a doctor (Main requirement): Before performing any practices from this program, you must first consult your treating physician—a gynecologist, urologist, proctologist, phlebologist, or neurologist. You may begin the program only after an official medical consultation and receiving your doctor’s approval. The information in this course is provided for informational purposes only and does not replace medical care. 1. Contraindications for breathing practices Pregnancy (any trimester)—strictly prohibited. Epilepsy and a tendency toward seizures (active breathing and vagal stimulation may trigger an episode). Severe mental health disorders in the acute phase (clinical depression, schizophrenia, bipolar disorder, or acute panic attacks)—deep somatic work may cause a strong emotional setback. Acute respiratory illnesses (bronchitis, pneumonia, or an asthma exacerbation). Severe cardiovascular conditions and aneurysms. The early postoperative period following surgery on the abdominal or pelvic organs. 2. Contraindications for myofascial release (MFR) of the pelvic floor and legs Pregnancy (any trimester)—strictly prohibited (any mechanical pressure on the pelvic, gluteal, or perineal area is prohibited). Thrombophlebitis (an absolute contraindication for any mechanical impact on the tissues). Grade 3 or 4 varicose veins in the pelvic or leg area—strong pressure with rollers or balls is prohibited to avoid damaging the vessel walls. Acute hemorrhoids, anal fissures, or an exacerbation of other proctological conditions. Menstruation, especially the first days of heavier bleeding. Large cysts or fibroids, or active oncological processes in the pelvis. Physiotherapy treatment - Clinic “K+31”. Skin damage, wounds, ulcers, or dermatitis in the groin or buttock area. 3. Contraindications for inverted positions (Positions in which the pelvis is higher than the head) Pregnancy (any trimester)—strictly prohibited (inverted positions alter venous return and pressure in the uterus). A tendency toward elevated blood pressure or intracranial pressure. High intraocular pressure (glaucoma) or recent eye surgery. Menstruation. 4. Restrictions for knee and joint problems (For the butterfly pose, happy baby pose, and deep squats with bent legs) Acute injuries to the menisci or ligaments of the knee or hip joint. An exacerbation of arthritis or osteoarthritis accompanied by significant pain. Recommendation: If you experience knee discomfort, be sure to use cushions or yoga blocks under your thighs, or replace the poses with gentler alternatives—for example, perform the butterfly pose lying down with the soles of your feet supported against a wall. 5. General standard contraindications Any acute inflammatory or infectious processes in the body accompanied by an elevated body temperature. Precautions and Contraindications - Cancer Exercise Toolkit. An exacerbation of chronic conditions of the genitourinary system, including cystitis, urethritis, or adnexitis. Deep vein thrombosis or suspected deep vein thrombosis.
Created by Орехова Татьяна Станиславовна. Browse the trainer profile and other programs in the All Authors.
This is NOT a challenge and NOT a fast-paced program. This course includes 9 standalone video lessons that fit into any schedule. Complete them in order, mix and match, or do just 2 lessons per week. The main bonus: by relaxing the pelvis, you automatically relieve spasms and swelling throughout the body, including the jaw and face. Who this program is for: For people who have been officially diagnosed by a doctor with pelvic floor muscle spasm (hypertonicity) and need safe therapeutic relaxation. For professional athletes and people with high levels of physical activity, especially those involved in sports that require active leg movement—running, CrossFit, dancing, and strength training—where the pelvis is subject to the greatest tension. For those suffering from severe, exhausting pain in the face and jaw, coccyx, sacrum, and lower back. For those experiencing bruxism—frequently catching themselves clenching their teeth during the day or waking up at night from grinding and jaw pain. For women with a less defined facial contour, puffiness, jowls, and a double chin that do not improve with ordinary massage. For people with sedentary lifestyles, including office work and long hours of driving, which can impair circulation in the pelvis and contribute to stagnation. For those living with chronic stress, when the body has become accustomed to reflexively tensing and “storing” anxiety in areas of tension. For those with impaired lymphatic flow, which manifests as persistent morning swelling in both the face and body. For people who value freedom and flexibility, do not want to depend on the rigid schedules of challenge programs, and prefer to exercise at their own comfortable pace. For anyone who wants to regain ease of movement, restore the connection between the nervous system and the body, and relax through deep work with the underlying cause. MUST READ BEFORE STARTING THE COURSE: STEP 1. Consult a doctor (Main requirement): Before performing any practices from this program, you must first consult your treating physician—a gynecologist, urologist, proctologist, phlebologist, or neurologist. You may begin the program only after an official medical consultation and receiving your doctor’s approval. The information in this course is provided for informational purposes only and does not replace medical care. 1. Contraindications for breathing practices Pregnancy (any trimester)—strictly prohibited. Epilepsy and a tendency toward seizures (active breathing and vagal stimulation may trigger an episode). Severe mental health disorders in the acute phase (clinical depression, schizophrenia, bipolar disorder, or acute panic attacks)—deep somatic work may cause a strong emotional setback. Acute respiratory illnesses (bronchitis, pneumonia, or an asthma exacerbation). Severe cardiovascular conditions and aneurysms. The early postoperative period following surgery on the abdominal or pelvic organs. 2. Contraindications for myofascial release (MFR) of the pelvic floor and legs Pregnancy (any trimester)—strictly prohibited (any mechanical pressure on the pelvic, gluteal, or perineal area is prohibited). Thrombophlebitis (an absolute contraindication for any mechanical impact on the tissues). Grade 3 or 4 varicose veins in the pelvic or leg area—strong pressure with rollers or balls is prohibited to avoid damaging the vessel walls. Acute hemorrhoids, anal fissures, or an exacerbation of other proctological conditions. Menstruation, especially the first days of heavier bleeding. Large cysts or fibroids, or active oncological processes in the pelvis. Physiotherapy treatment - Clinic “K+31”. Skin damage, wounds, ulcers, or dermatitis in the groin or buttock area. 3. Contraindications for inverted positions (Positions in which the pelvis is higher than the head) Pregnancy (any trimester)—strictly prohibited (inverted positions alter venous return and pressure in the uterus). A tendency toward elevated blood pressure or intracranial pressure. High intraocular pressure (glaucoma) or recent eye surgery. Menstruation. 4. Restrictions for knee and joint problems (For the butterfly pose, happy baby pose, and deep squats with bent legs) Acute injuries to the menisci or ligaments of the knee or hip joint. An exacerbation of arthritis or osteoarthritis accompanied by significant pain. Recommendation: If you experience knee discomfort, be sure to use cushions or yoga blocks under your thighs, or replace the poses with gentler alternatives—for example, perform the butterfly pose lying down with the soles of your feet supported against a wall. 5. General standard contraindications Any acute inflammatory or infectious processes in the body accompanied by an elevated body temperature. Precautions and Contraindications - Cancer Exercise Toolkit. An exacerbation of chronic conditions of the genitourinary system, including cystitis, urethritis, or adnexitis. Deep vein thrombosis or suspected deep vein thrombosis.
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