- Your pelvic floor muscles may be constantly tense without you noticing that they are held. This is the start of the focus on how to let them go
- To refresh your memory of where the pelvic floor lies, see the 'Learning Centre'
- The bulk of pelvic floor muscle is towards and behind the back passage although these muscle also attach to the front. When the muscles are tense they will be held up and forwards in the same action as if you were trying to stop passing wind. The release will therefore be back and down.
Exercise - the Drop
Lie on your back with your knees bent and feet flat on the floor. You can also do this exercise lying on your side
Identify where your deep pelvic floor muscles are by doing the action of 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 backwards towards the base of your spine. Don't push it down. Think drop / open / release /l et go
Practice this dropping technique for 2 to 3 minutes. It can be difficult to achieve this release and our breathing and abdominal release will help when we put them together.
