Exercise 6 - Flop & Drop

  • Having combined Sniff & Flop, we now combine Flop & Drop.
  • The aim here is to train your pelvic floor and abdominal muscles to work in unison. This is similar to how we trained the Sniff In and Flop to work in unison.
  • By learning this exercise you are moving ever closer to releasing the pelvic floor

Exercise - Fop & 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

4

  Palpate as described in Exercise 1 Palpation (click here to review)

1

Without contracting, become aware of the stomach muscles and the pelvic floor muscles as described previously in sections on Flop and Drop.53

Now release the tummy out in a FLOP and release the pelvic floor down in a DROP at exactly the same time.

5

Practice this for 10 minutes twice per day until you feel you have mastered the technique. You could spend longer than the 10 minutes, the longer the better. Take your time and do not rush.

8

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Tips: 
  1. Even though you didn't actively contract your tummy or pelvic floor, you should be able to release further from your resting position.
  2. Because there is so little movement this exercise requires a lot of concentration
  3. This will become automatic and easy with some practice.
  4. When you co-ordinate both movements at exactly the same time, one action helps the other.