Franklin Method Fellowship

What is the Franklin Method and what are the benefits of practicing it?

In this episode we talk about what the Franklin Method is and what the benefits are of using imagery with functional movement and exercise. We talk about all the positive changes you can expect to notice and feel from a Franklin Method practice. Lastly, we share our recommendations for how to get the most out of watching and listening to the podcast. And for people wanting more, we have a patron program including exercise practices from each episode, recorded live Q&As and more. Enjoy the episode!  

Episode 6: Dynamic Pelvic Floor Training

In Episode 6 of the Franklin Method Fellowship, we look at training the pelvic floor dynamically. We show you simple exercises taking your pelvic floor through a full range of motion and exercises that address creating a balance in hip external and internal rotation. Have a listen as we demystify training the pelvic floor. And if you are part of our patron program you get bonus content how exercises for the face and feet can impact our pelvic floor! Enjoy the episode! 
Episode 6 Time Line
Remember to breath during all movements.
1:44 mins Why do we have a pelvic floor?
3:40 mins Where do you sense your pelvic floor. Locate boney landmarks. Can you sense when your pelvic floor is relaxed?
4:08 mins During a pelvic floor contraction do you grip your glutes or inner thighs or hold your breath?
5:55 mins Can you imagine your ilium being the ends of a book and your sacrum a book binder? Now imagine closing the book.
7:10 mins We’ll show you a dynamic approach to pelvic floor contraction.
8:42 mins It’s important to get the pelvis to move in conjunction with the full body, walking, in functional movement.
9:40 mins Images to feel your transversus abdominus and pelvic floor contractions. Closing the book image. Bring your tailbone to the back side of your pubic bone image. Imagine a zipper from the pubic bone to the belly button and zip up in your mind only.
19:00 mins Check in and notice your pelvic floor. Notice your posture, level of tension and increased tone, asymmetry. Notice if your pelvic floor muscles are telling the organs above “I got you”!
26:05 mins. Bend your hips and knees with your hands on your sit bones, you can feel your sit bones slide apart and when you straighten your hips and knees you can feel your sit bones slide together.
29:52 mins. Breathe into pelvic bowl and imagine it widening as the sit bones float apart.
31:33 mins. Lift your leg up, the sit bone swings forward and as you lower your leg it swings back.
37.47 mins. Let’s combine the movements of sit bones forward and back, with sit bone out and in.
43.25 mins. Go for a short walk and turn back. Which side are you going to turn to, dominant side or non-dominant side? Does it affect your pelvic floor?
46.29 mins. The levator ani muscles insert into the fascia of the obturator internus. The obturator internus exits and wraps around the back part of the sit bone and to the greater trochanter/hip groove.
48:25 mins Slightly flex your hips and knees. Slide your heel out and in on one leg. Rub on the outside of the greater trochanter to wake up your obturator internus.
58:39 mins. Start with the knees and feet turned in and squat down (internal rotation) for lengthening. As we stretch our legs, slide your heels together as you go into external rotation for shortening.
Stretch your legs as you go into external rotation where you will slide your heels together and rise up into releve.
65:00 mins Hip abductor and adductor movement as your sit bones slide apart and together

Tutorial to Sign Up for Podbean

In this short video we show how to sign up online on Podbean and how to access the Patron content. It will walk you step by step through the process. If you are having difficulties logging into your account please email us at franklinmethodfellowship@gmail.com.

Episode 5: Breathing and the Pelvic Floor

The pelvic floor is one of the most misunderstood parts of the body and in this episode, we help to demystify it. We help you to connect to the pelvic floor and sense and feel these muscles with breathing. We also use shapes and patterns to help develop an embodiment of different parts of the pelvic floor. Did you know there are over 14 muscles that make up the pelvic floor? The good thing is you don't need to know any names. In this episode we simplify the pelvic floor by using imagery. You will walk away from this episode with a sense of the front part of the pelvic floor that supports the bladder, the back part of the pelvic floor that supports the rectum, and the front side part of the pelvic floor that relates to our hips. Make sure you watch until the end, as you will love the Franklin Method ball exercises!
Episode 5: Breathing and the Pelvic Floor Timeline
Introduction3.00 mins. Patient story, fecal incontinence with improvement after 3 treatment sessions.5:10 mins. How do we know what our pelvic floor muscles are doing? Gaining a good connection of your pelvic bowl.7:09 mins. Walking to achieve good pelvic floor function.8:30 mins Dynamic images of your pelvis organizing itself as you lie on the blue Fascial Ball.11:13 mins Check in around your pelvis. What do you sense and feel?15:57 mins What are the functions of the pelvic floor? Why do we have a pelvic floor?18:30 mins. The pelvic floor can serve as protection whether physical or emotion.19:30 mins. Finding your boney landmarks.21:30 mins. Finding your mid point on your sit bones.24:30 mins What are the muscles of the pelvic floor?26:50 mins There are 14 supporting pelvic floor muscles.30:56 mins. Imagine breathing and the pelvic floor.36.05 mins What are qualities of the pelvic floor?42:05 mins. Imagine with your mind only, your ilium are the ends of a book and your sacrum is the binder. Now, imaging closing the book.46:00 mins. What happens to the pelvic floor when we’re breathing in relation to the diaphragm?51.00 mins PNF (Proprioceptive Neuromuscular Facilitation) a diagonal movement to increase flexibility in the pelvic floor.53:30 mins. What do we know about the front part of the pelvic floor?58:00 mins. What do we know about the back part of the pelvic floor?1:03:00 mins. Coordinate your pelvic floor with your breathing as you move your hips and knees.1:05:52 mins Franklin Ball exercises for the pelvic floor.
1:12:12 What emotions do you feel after doing these exercise movement? Calm and gratitude for your body and pelvic floor.

Episode 4: Breathing and the Diaphragm

In this episode we continue with breathing and look more closely at the diaphragm. Have you ever wondered how to train your diaphragm? In this episode we look at the location, where it attaches, the qualities, how it moves and exercises to encourage mobility and a good range of motion in your diaphragm. Your diaphragm is like any other muscle in the body that needs to be trained.
Timeline of Episode 4:
“My feet are adaptable, my heart is elastic, my lungs are strong” ~ Solange Ross
3:30 Swimming imagery,
5:35 Model of expandable sphere as the lungs and frisbee and the diaphragm.
6:30 Say SHH during exhalation to restore more of a parasympathetic response.
“Breathing is very important for the fundamentals of life” ~ Debora Chasse
8:00 Why do we breathe?
The diaphragm drives the movement of the lungs as the lungs go along for the ride.
11:15 What negatively affecting our breathing?
15:00 Drawing of Diaphragm movement during respirations.
20:03 Shake arm for about a minute.
25.36 Shake your diaphragm.
29:24 Bounce your diaphragm.
31:00 Jump rope with your diaphragm.
31:55 Check in, notice and feel your body, notice your diaphragm.
34:33 Stretching your diaphragm with your FM bands. Spine pushing into the band with your back, Extending your spine as you use the band for to increase your extension forward. Side bending your spine as your arm stretches the band in the opposite direction. Rotate your spine as you pull the band in the same direction you are rotating.
Following today's practice do you feel coordinated and more organized?

Episode 2: The Lungs Patron Content

This is a 20 minute exercise practice for the lungs and part of our patron only content. It includes exercises from Episode 2 on the lungs. In this practice we explore tapping the lungs and how it improves our proprioception. We use imagery for the lungs as we move our spine through flexion, extension, side bending and rotation. We also show the relationship of the heart and lungs with imagery in these movements. Enjoy this bonus practice!
Episode 2: The Lungs Timeline
7:10 mins Why do we breathe? Does your posture affect your breathing?
14:26 mins What are the qualities of the lungs?
19:60 mins Anatomy of the lungs.
23:13 mins Notice how the top of the lung goes above the collar bone.
26:25 mins The lungs are two mountains with snowy peaks at the top above the first rib.
27:13 mins Check in. Posture, breathing, presence. Compare your right side of your lung to your left side. Is it easy to breath into both lungs.
30:00 mins Tapping mechanoreceptors, sensory organs found under the skin to increase proprioception.
36:40 mins Imagine the lungs as delicate laced butterfly wings and the body as the sternum. or Birds flapping their wings.
38:30 mins Flex and extend your spine. Imagine the lung flexing with it during spine flexion on one side.
40:30 mins Side bend your spine to one side as you notice your spongy lung on the opposite side is sliding up and over your heart.
54:18 mins Swing your arms around your spine. Imagine swinging your lungs around your spine as your lungs follow the same direction you are swinging to.
58:10 mins Take 3 breaths as you notice the air coming in to the airway trees, coming in from your nose to your trachea, into your entire lungs, resting onto your diaphragm.

Episode 3: Breathing - Lungs and Diaphragm

In Episode 3 we focus on our lungs and diaphragm with breathing exercises. We feel how the movement of the diaphragm influences the lungs and that the lungs are spiraling with breathing. We feel the 3 dimensional expansion of the rib cage during inhalation and the spiraling of air into our nostrils. 
"Embodying function, improves function." ~Eric Franklin
Timeline of Episode and Exercises
8 mins Check in.
16.5 mins-Image of the lungs.
22.0 mins- Shh exhalation.
30.45 mins- Feel expansion of lungs and ribs.
33.0 mins- Imagine a fan. 
37.4 mins- Ribs expanding.
40.3 mins- Umbrella (3d) demonstration for ribs
47.30 mins - The 2 hemispheres of the diaphragm.
51.0 mins-Pleural ligaments and Lung Spiraling.
59.40 mins-Increase your efficiency of breathing.
"Bless others with your breathing practice." ~Debora Chasse

Episode 2: The Lungs

Welcome to the Franklin Method Fellowship! Episode 2 is on the lungs. In this episode we look at the functions of the lungs, the qualities of our lungs, we sense and feel the location of the lungs with tapping, and we move our spine in all directions using imagery for the lungs. After each exercise in this episode, we notice improvements in breathing, posture, balance, and feeling calm. Enjoy the episode and please share your experience and images as you go through the practice.
Episode 2: The Lungs Timeline
7:10 mins Why do we breathe? Does your posture affect your breathing?
14:26 mins What are the qualities of the lungs?
19:60 mins Anatomy of the lungs.
23:13 mins Notice how the top of the lung goes above the collar bone.
26:25 mins The lungs are two mountains with snowy peaks at the top above the first rib.
27:13 mins Check in. Posture, breathing, presence. Compare your right side of your lung to your left side. Is it easy to breath into both lungs.
30:00 mins Tapping mechanoreceptors, sensory organs found under the skin to increase proprioception.
36:40 mins Imagine the lungs as delicate laced butterfly wings and the body as the sternum. or Birds flapping their wings.
38:30 mins Flex and extend your spine. Imagine the lung flexing with it during spine flexion on one side.
40:30 mins Side bend your spine to one side as you notice your spongy lung on the opposite side is sliding up and over your heart.
54:18 mins Swing your arms around your spine. Imagine swinging your lungs around your spine as your lungs follow the same direction you are swinging to.
58:10 mins Take 3 breaths as you notice the air coming in to the airway trees, coming in from your nose to your trachea, into your entire lungs, resting onto your diaphragm.