The learning centre should be studied carefully to make sure you get the most from the next section

Topics Covered

- Pelvic Floor Anatomy

- Abdominal Muscles

- Diaphragm & Breathing

Exercise 7 - Sniff, Flop & Drop

  • This is the last exercise in the 'Release Section'
  • It brings together SNIFF(breathing), FLOP(stomach) and DROP (pelvic floor). At this stage you will have practiced these techniques individually and 2 at a time. We are now going to combine all three.

Exercise

4 Lie on your back with your knees bent up. (You can also do this exercise lying on your side)  
     
1 Palpate as described in Exercise 1 Palpation (click here to review)  
     

7

3

5

 In one motion, SNIFF in, Flop Out your stomach and Drop the pelvic floor  
     
     
3 Practice this repeatedly on a daily basis until you feel you have mastered the technique. Take your time and do not rush.  
     

 

   4
 

Tips

1.Success is when you feel on each in breath that the Sniff in connected with the pelvic floor to make it release as if there is a line of connection between the nose and the back passage.

2. The abdomen must remain completely soft and the chest must not rise

3.If the Sniff becomes too dominant then it can take away from the feeling of anything else happening, in this case soften it and try leading with the stomach by releasing or swelling it out into the finger pads and let the in breath follow

 
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Strengthening Exercises