The pelvic floor muscles are responsible for maintaining continence and supporting the organs within the pelvic cavity. There are times when the coordination of these muscles is reduced affecting your bladder, bowel or sexual function. The goal of downtraining is to create awareness of the pelvic floor and promote relaxation by focusing on controlled breathing and muscle release.
Instructions:
- Find a comfortable position, either lying down with your knees bent, sitting, or supported on your side.
- Take a deep breath in through your nose, allowing your belly and rib cage to expand.
- As you exhale, gently focus on releasing and relaxing the pelvic floor muscles. Imagine letting go of any tension, like you’re softening the muscles at the base of your pelvis.
- Visualise your pelvic floor as a hammock, lowering and widening as you breathe out.
- Avoid tensing any other muscles (such as your buttocks, thighs, or abdominals) during the relaxation phase.
- Continue to take slow, deep breaths, ensuring each exhale is paired with a conscious release of the pelvic floor muscles.
- Hold/maintain as prescribed by your physiotherapist.
Common Errors:
- Holding tension in the pelvic floor throughout the exercise.
- Contracting the abdominals or gluteal muscles instead of focusing on pelvic floor relaxation.
- Shallow breathing or rushing through the breaths.
Progressions:
- To make the exercise more challenging, you can:
- Practise the relaxation in more upright postures, such as sitting or standing.
- Increase awareness of your pelvic floor in different activities like walking or gentle stretching.
Regressions:
- To make the exercise easier, you can:
- Practise in a more supported position, such as lying down with a pillow under your knees.
- Use visual or audio cues, like guided relaxation, to help focus on letting go of tension.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.