Pelvic Floor Training

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Position: Lying on your back, seated, or in a supported standing position  

How to Perform:  

1. Get into a comfortable position where your spine is neutral — lying down with knees bent is ideal for beginners. 

2. Place one hand on your chest and one on your abdomen to feel your breath movement. 

3. Inhale slowly through your nose, allowing your belly, ribs, and pelvic floor to gently expand and drop this is the relaxation phase for your pelvic floor. 

4. Exhale through your mouth, gently contract and lift your pelvic floor muscles (like you're stopping the flow of urine or lifting from the base of your pelvis).

5. Repeat this breath and pelvic floor coordination for 8–10 breaths, focusing on slow, controlled movement.  

Tips:  

1. Avoid over-squeezing think gentle lift and release. 
2. Stay relaxed in your shoulders, jaw, and glutes. 
3. Imagine the pelvic floor moving like a trampoline or elevator down on inhale, up on exhale. 
4. Keep your breath smooth and natural, avoiding shallow chest breathing.  

Benefits:  

1. Improves core and pelvic floor coordination 
2. Enhances postural support and spinal stability 
3. Aids in bladder control and pelvic floor awareness 
4. Helps reduce tension and promote relaxation 
5. Supports breath regulation and diaphragmatic function