How to do a pelvic floor contraction

So the most common thing I hear when teaching someone how to to do a pelvic floor contraction is “is that it!” People are always amazed about how “small” it actually is. So heres a few tips on how to get it right.

  1. Picture all three openings (2 if you are a man reading this) along the pelvic floor, the front passage, vagina and back passage. Concentrate first on the back passage. Imagine there is a straw in your bum and you want to suck a drink through this straw. If you can coordinate in your breathing then do.
  2. Inhale to prepare. EXHALE and close around the straw, and then lift gently up inside. INHALE and then release it down as if letting go of the straw altogether. Repeat again but this time see if you can bring the same ‘close and lift’ idea from the back passage forwards to the vagina and front passage.
  3. Avoid clenching your buttocks, or squeezing your legs together and really feel as though you can isolate this movement to your pelvic floor muscles.
    If you want to check if you are doing this correctly you could have a look. Using a hand held mirror, sit in a semi reclining position on your bed, remove underwear and hold the mirror in front of the pelvic floor. As you contract the pelvic floor you should see a lift of the perineal body (the area between the vagina and anus) and a drawing in and up of the back passage.
  4. If you are still unsure about your technique, and would like a full assessment please contact the clinic for an appointment.

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