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.
Maximal voluntary hold is the priority. 3 x /day
2Clams – Level 1
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.