Unlock Your Pelvis for MEN

Learn about the rotational abilities of your hips. Many people talk about external rotation when they talk about hip mobility and hip opening. A healthy pelvis however, can rotate internally and externally.

Required Props:

• 2 bricks

• 1 pillow

• 1 wall
  

Almost all men struggle with the internal rotation due to the structure of the male pelvis. If the pelvis cannot internally rotate, this is not only leading to back or hip pain in many cases but it can also be a cause for erectile dysfunction and premature ejaculation.

Required Props:

• 1 brick

• 1 pillow

• 1 wall

For healthy hip mobility, not only the pelvis but also the thigh bones (femors) need to be able to acces internal rotation. Let's have a look at some ways to practice this.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 1 brick

• 1 pillow

Many men are stuck in constant external rotation at the pelvis. However they have lost the ability to further rotate externally and they still experience differences between the left and right side. This session will provide exercises that train the body & the mind to incorporate healthy EXTERNAL Rotation movements. Working on external rotation is sometimes needed as well to free up some space to have more leverage to go into internal rotation afterwards.

Required props:

• 1 pillow

• 1 wall

• optional: 1 towel/blanket

• optional: 1 foam roller

Practicing on the mat is great. But often we cannot access the required movements during everyday life. This session will provide exercises that train the body & the mind to incorporate healthy INTERNAL rotation for everyday life.

Required Props:

• 1 brick

• 1 pillow

• 1 wall

Dissociating the left and the right side of the pelvis as well as dissociating different areas of the spine is essential for healthy movement. For example, if one side is going into external rotation, the other should be able to internally rotate. Many men struggle with this and use their pelvis as a whole unit, compensating the required movement by for example turning the pelvis or tilting it.

Seperating the left and right as well as unifying them when needed is not only physically but also emotionally important. The left side of our body is usually associated with the feminine and the right with the masculine. Allowing yourself to live and express your feminine side as well as stepping consciously into the masculine, creates balance and prevents you from repressing anything.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 1 brick

• 1 pillow

• 1 wall

Do you associate strength and tightness? Learn more about what muscle tightness is an how to prevent it.

Required props:

• 1 brick

• 1 pillow

• 1 wall

Bring awareness to the pelvic floor to achieve active muscle control.

Required props:

• 1 brick

• 1 pillow

• 1 wall

Many men experience a lot of tightness in and around the pelvis because of stress and past traumas. Our body is very intelligent. When it senses fear, stress and other triggers, it will go into specific muscle engagements without you even noticing it, This is helpful during the threatening situation but it starts to be a problem once it results in a chronic state.

Emotional release is therefore as important as physical release to reduce muscle tightness, overall tension and the resulting pains and other symptoms. Find the necessary softness needed through this session.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 2 bricks

• 1 pillow

• 1 wall