Exercise 8 - Pelvic Floor Strengthening

• So far we have focused on the crucial work of releasing the pelvic floor. Once you have made good progress in this area, we start working on strengthening
• This exercise is similar to how we learnt to Drop the pelvic floor. However rather than focusing on just the release, we are now focusing on the contraction of the muscle also

Exercise

		Lie on your back with your knees bent up. (You can also do this exercise lying on your side)
		Contract the pelvic floor as if you were trying to stop yourself from passing wind. Think of the direction going from the back passage all the way up to the tummy button.
		Now release the pelvic floor COMPLETELY. Again think of the direction, release all the way back toward the back passage.
		Practice this repeatedly on a daily basis until you feel you have mastered the technique. Take your time and do not rush.

You should notice an increase in the range of movement from contraction to relaxation.

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