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[Music] hello my friends i have a quick five minute release video for your pelvic floor and hips today so lets get right to it were going to begin on our backs lying down and i want to tell you a trick if you only have a short period of time to begin releasing one of the most effective ways is to actually gently activate your muscles that youre going to try to release first and ill tell you why in a sec so heres the first move were going to do were going to fire up our core and our pelvic floor and our hips by bringing our knees apart and then exhaling and bringing them together so as you do this i want you to just feel that as you bring your knees together you can feel that pelvic floor inner thighs and just the center line of your body kind of firing up and activating now i know that were trying to release these muscles today keep going by the way were trying to release these muscles today and we will but we first need to find the opposite of what were trying to do so the o