FaceFormer® Special Exercises
MODULE 10
Pelvic Floor
Note
The pelvic floor training is only used when the FaceFormer Basic Exercise is well mastered (after approx. 2-4 weeks of training).
Preferably use the softer FaceFormer ZERO (yellow FaceFormer) for your exercises.
Goals
Applications
Exercise Routine
The exercise can be performed standing or sitting.
Place the FaceFormer as described under Basics – Starting position.
- Take the relaxed basic posture.
- Place your feet flat and about shoulder-width apart.
- Stretch your neck as described under Starting position.
Pelvic floor exercise while standing.
Pay attention to the posture of your head and body!
Pelvic floor exercise while standing.
Pay attention to the posture of your head and body!
- Perform at the same time:
- Slowly press the lip wedge of the FaceFormer together with your lips for 6 seconds.
- As you begin to press your lips together, inhale slowly for 6 seconds (only one breath).
- Tense the gluteal muscles for 6 seconds and pull the front pubic region slightly upwards.
- Perform at the same time:
- Maintain lip pressure and pelvic floor tension.
Hold your breath. - Swallow once (pay attention to tongue position, bite down on molars, continue to hold your breath).
- Maintain lip pressure and pelvic floor tension.
- Slowly relax lips, relax pelvic floor – exhale for 6 seconds.
- Take a short breath and start the exercise again.
Repetitions
Repeat the exercise as indicated.
|
Training Week |
Daily Training |
Exercise Repetitions |
|---|---|---|
|
Week 3 |
3 times |
5 repetitions |
|
Week 4 |
3 times |
8 repetitions |
|
Week 5 |
3 times |
10 repetitions |
FaceFormer® Basic Exercise
Basics and modules 1 to 3
FaceFormer® Special Exercises
Modules 4 to 11
