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Pelvic Floor Exercises (part 2)

Owner of BodyRight Chartered Physiotherapy Sarah Plunkett answers your questions on Injury & Pain Management, Postural Problems, Women's Health and Core Strengthening.

Pelvic Floor Exercises (part 2)

Postby Bodyrightphysio » Mon Mar 28, 2011 10:46 am

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Posts: 174
Following on from the last exercise program this is a slight progression.
It requires a little more time and preparation so devote a little 'me' time away from the kids, husband, boss!! etc...
You will need a soft mat (like a yoga mat) or just a folded blanket will do, wear something light and comfortable and clear a space on the floor.

Lie flat facing upward on your mat.

Finding Neutral pelvis/Lower back posture:
Imagine your pelvis is a bucket of water.
Tip it backwards to spill some water out the back of the bucket and you will feel your back gently flatten onto the mat.
Now tip it forwards to spill some water out of the front of the bucket and you will feel your lower back arch slightly.
Find your ‘neutral spine’ position by resting the bucket halfway between these two movements.
There should be a small space between your back and the mat, and your pubic and hip bones should form a small flat triangle

Finding core Muscles
Maintaining the neutral spine position, INHALE wide into the sides and back of the ribcage and then EXHALE.
At the end of your exhale, slowly draw up through the pelvic floor muscles (as per part 1) to engage these and you will feel your deep abdominal muscles also tighten.
Hold this gently contraction and keep breathing for up to ten breaths.
Repeat no more than 10 times.

Remember with these exercises its not about 'no pain no gain' its about control and breathing. If you feel discomfort or pain stop the program and consult your doctor or chartered physiotherapists.


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