Lotte Berk Standing Relevé with Pelvic Floor Cueing

This movement, rooted in the Lotte Berk method, cultivates postural endurance and pelvic floor awareness through sustained elevation and targeted muscular engagement. It integrates lower body strength with subtle core activation, promoting stability and tone.

Lotte Berk Method (Barre) · Developed by Lotte Berk, a German dancer and physical therapist, this method originated in London in the 1950s. Berk’s approach combined ballet barre techniques with rehabilitative exercises, focusing on muscular engagement, posture, and strength building. · Fatigue, poor posture, sensation of pelvic instability or lack of tone. · 3 sets of 10-15 repetitions, holding the relevé and pelvic floor engagement for 10-15 seconds per repetition. Perform 3-4 times per week.

Why it works

The sustained relevé challenges the intrinsic muscles stabilizing the ankle and foot, improving proprioception and balance. The isometric contraction of the glutes and abdominals, coupled with conscious pelvic floor lift during the elevation phase, enhances core stability and strengthens the pelvic diaphragm. This combination addresses postural endurance by engaging the deep spinal stabilizers and promoting an upright vertebral column. The mechanism for pelvic floor engagement is a concentric contraction against body weight, promoting muscular elasticity and responsiveness.

How to practice

Starting Position: Stand with feet hip-width apart, parallel. Hands can be placed lightly on a barre, back of a chair, or wall for balance. Maintain a neutral spine and relaxed shoulders.
Initiate Relevé: On an exhale, slowly lift onto the balls of your feet, pressing evenly through all ten toes. Aim for maximum height, feeling an upward lengthening sensation through your entire body.
Pelvic Floor Engagement: At the peak of the relevé, gently draw the pelvic floor muscles upward, as if lifting a small marble inside. Simultaneously, lightly engage the lower abdominal muscles, drawing the navel subtly towards the spine.
Hold and Breathe: Maintain this elevated position and pelvic floor engagement for the prescribed duration. Breathe smoothly and deeply.
Lowering: On an inhale, slowly and with control, lower your heels back to the floor, releasing the pelvic floor engagement as you do so. Avoid collapsing or plunking your heels.
Repetition: Repeat the sequence.
Starting Position: Stand with feet hip-width apart, parallel. Hands can be placed lightly on a barre, back of a chair, or wall for balance. Maintain a neutral spine and relaxed shoulders.
Initiate Relevé: On an exhale, slowly lift onto the balls of your feet, pressing evenly through all ten toes. Aim for maximum height, feeling an upward lengthening sensation through your entire body.
Pelvic Floor Engagement: At the peak of the relevé, gently draw the pelvic floor muscles upward, as if lifting a small marble inside. Simultaneously, lightly engage the lower abdominal muscles, drawing the navel subtly towards the spine.
Hold and Breathe: Maintain this elevated position and pelvic floor engagement for the prescribed duration. Breathe smoothly and deeply.
Lowering: On an inhale, slowly and with control, lower your heels back to the floor, releasing the pelvic floor engagement as you do so. Avoid collapsing or plunking your heels.
Repetition: Repeat the sequence.