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 4 - Drop(of pelvic floor)

  • Your pelvic floor muscles may be permanently restricted or tense and once again it is important to learn how to release them.
  • To refresh your memory of where the pelvic floor lies, see the 'Learning Centre'
  • The pelvic floor is mostly based around the back passage. Tensing it is a similar sensation to trying not to pass wind.

Exercise

4 Lie on your back with your knees bent up. (You can also do this exercise lying on your side)  
   
5 Identify where your deep pelvic floor muscles are by trying to stop yourself from passing wind.  
     
Now release the pelvic floor - DROP your back passage by trying to imagine you are opening the back passage. This is a release backwards towards the base of your spine.  
   
3 Practice this dropping technique for 2 to 3 minutes.  

 

You should notice an increase in your range of movement and ability to control the DROP of your pelvic floor.

  2
 

TIPS

1. This exercise requires concentration.

2. Even though you started this exercise from a non-contracted position, you should still be able to feel a release.

3. The object is to widen the range of movement of the pelvic floor. The more you can release the better.

4. Although you may feel you are releasing all the way, you may well not be. Keep exercising until you feel you have fully released.

5. Release of the pelvic floor is always soft and directed towards the base of the spine, any downward pressure or tension is incorrect, you should never have a feeling of pressure or descent of the organs through the vagina.
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