- 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 activation/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 and feet flat on floor or on you side as before
Exhale before you start. 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 upwards and forwards to the pubic bone. You may have learnt previously to contract as if trying to stop the flow of urine. This is not incorrect but with focus on the deep as well as the superficial muscles you are more likely to bring in that bulk of muscle behind the back passage and you will be following the natural direction of contraction of the pelvic floor muscles.
Hold this for just 3 to 5 seconds with no breathing either in or out
Now release the pelvic floor quickly and COMPLETELY. Think of the direction, release all the way back towards the coccyx. Think of opening / dropping / releasing / letting go the back passage as well as the rest of the pelvic floor muscles - backwards
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 as time goes by.
