Pelvic Physiotherapy - Abdominal Strengthening Exercise

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

Topics Covered

Exercise 12 - The Combination + Out Breath

Now on top of exercise 11, we focus on a bigger breath out while training the muscle
This may seem like a small addition, however being able to widen your breath range has a significant impact on training the muscle.

Exercise

		Lie on your back with your knees bent up. (You can also do this exercise lying on your side)

		Press your finger tips into the lower abdomen at your stomach just inside your “hip bones”.


		Without breathing, draw in the lower abdomen and the pelvic floor

		Take a SMALL breath in just as far as the ribs, whilst still holding your tummy and pelvic floor.

		Now make a long breath out, like a sigh, whilst still holding your tummy and pelvic floor in. The pelvic floor might want to drop down, don't let it keep holding to the end of a prolonged out breath Do an extra squeeze at the end to make sure the back passage is still engaged Now stop and prepare to let go

		Now let go as normal using a SNIFF, FLOP & DROP

		Practice this repeatedly on a daily basis until you feel you have mastered the technique. Take your time and do not rush.

Tips

1. The combination of all of these is very difficult and requires a lot of concentration.

2. When you can co-ordinate this, you are a long way towards success but it takes time.

3. If it is too difficult you need to go back and practice the components of it again.

4. Just by lying down and doing this, you are also training your sub conscious into better technique.