Poise* Pilates Videos

Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.

Video 01: Spinal Rotation Bladder Control Exercises

Poise Pilates has been created with women in mind, to help establish a strong foundation of core pelvic floor muscles to assist in maintaining bladder control and preventing bladder weakness. The spinal rotation bladder control pelvic floor exercise video will enable all women, at any age, pregnant or menopausal, to strengthen their pelvic floor muscles. Females starting any abdominal exercise regime should consult their doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.

Bladder Control Spinal Rotation Exercise Overview

To do the spinal rotation exercise, first lie on your side with your bottom leg straight and your top leg bent, knee touching the floor. Put the hand of your top arm on your forehead.

Engage your pelvic floor muscles and slowly rotate your spine so your top elbow touches the floor as shown. Return to start position and repeat 3 times on both sides.

Pregnant women variation – allow the top knee to open slightly and release off the floor

Pregnant women variation of the Spinal rotation pelvic floor exercise

Bladder Control Spinal Rotation Exercise Step by step:

Spinal rotation exercise - Step by step

  1. Lie down on your side and straighten the bottom your leg

  2. Drop the right knee onto the floor and hold your left hand on right knee and your right hand on your forehead

  3. Breathe in, setting up your pelvic floor muscles

  4. Breathe out and begin to roll your elbow (from the arm touching your forehead) backwards, aiming to place your elbow on the ground behind you

  5. Hold this position for 2 in-and-out breaths

  6. Return to the start position

  7. Repeat 3 times, then roll over and do the opposite side

For a detailed demonstration watch the spinal rotation exercise video