1Pelvic Floor
- Perform lying on your back with the knees gently bent and feet firmly planted.
- It is best to complete this exercise without any distractions and in a calming space.
- Contract the pelvic floor as if you were trying to stop yourself from passing wind.
- Other cues: picking up a blueberry with your back passage, zipping from vagina to anus, walking into ice cold water.
- Completely relax after the contraction.
- When contracting ensure that the muscles of the thigh and buttocks don’t activate.
- Complete these 3 variations in contraction:
- 10x fast reps.
- 8-12 reps of 6-8 second maximum voluntary contraction.
- 60 seconds submaximal 30-50% contraction.
Maximum as above: 10seconds, 8 rounds
Rapid on/off contraction to be completed x 10 at the end of the maximal holds