Exercise Schedule

• Everyone is different so there is no one size fits all
• The amount of time it takes to release the pelvic floor in any one session depends on how tense you are before you start the session. A tense day means it will take longer to connect with and release the pelvic floor
• Generally the session will start with releasing i.e. working on Sniff , Flop & Drop.
• Only when you feel you are connecting with the pelvic floor should you move on to any pelvic floor activation
• If you are suffering from pelvic pain as your main symptom you may need to avoid contracting altogether until your pain is under control
• If you do start muscle strengthening, the contraction should only be gentle with most of the emphasis on the release part of the exercise
• Once you feel you are connected, then you should do 10 reps of the contraction followed by the release, this will be exercise 8 to 13 depending on how far you have come in the program.

If you cannot release your stomach

• 1. stay with exercise 1 or
• 2. proceed to exercise 2 to see if this helps you to soften the stomach better

If you can breathe into the stomach while filling or flopping it out but cannot feel the connection to the floor then continue with exs 1,2,3 & 4 until you start to feel the connection to the pelvic floor

When you start to feel the connection to the pelvic floor try the different combinations of exs 5,6 &7 to improve the range of release

You should only start strengthening when you can the release and you feel that you have control over exercise 7 Sniff, Flop & Drop

Work your way through the strengthening section

You continue to practice ex 7 Sniff, Flop & Drop each time for 5 to 10 mins before you start your strengthening

If you still cannot feel the connection to the pelvic floor after working on this for 3 to 4 weeks, then work through the rest of the exercises to see if they help you get the connection