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1. Lie, sit or stand comfortably.
2. Focus on your back, middle and front passages. To squeeze the pelvic floor, close all three passages as if you are stopping the escape of wind or urine.
3. As you squeeze, imagine the pelvic floor is an elevator moving up through the floors of your abdomen. lift the muscle to the top floor and hold it there for as long as you can, up to 10 seconds.
Breath normally as you hold. You may feel your lower abdomen gently draw in at the same time.
4. Release the muscle completely, as if allowing the elevator to return to the basement, without forcing it or straining downwards.
Keep breathing normally all the time.
5. Repeat this exercise until your muscle starts to tire, and cannot lift as strongly.
6. As you progress, increase the length of the hold and the number of repetitions.
7. Now try some fast strong squeezes, relaxing the muscle fully and immediatley after each squeeze.
8. Repeat until you feel the muscle tiring.
Remember you should feel no discomfort or pain during these exercises (just the sensation of squeezing the muscle).
If you feel discomfort or pain stop this exercise program and consult a doctor or chartered physiotherapists.