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Pelvic Floor Exercises

Exercise Variation: The Elevator

This exercise is done to:

Position

This exercise may be done in any position, although one that eliminates the forces of gravity, such as lying down, is easier.

How To
Imagine you are riding in an elevator. As you ascend to each floor, try to draw up the perineal muscles a little more until you reach complete tension. When you reach your limit, don't just let go!
Now descend, floor-by-floor, gradually relaxing the muscles. When you arrive at the ground floor (no tension), take the muscle group to the basement with a gentle blowing out breath through pursed lips. This should feel as if the perineum is bulging.
Complete the exercise by lifting up the muscle back to the ground floor level.
Repeat the entire exercise and remember to breathe normally as you tighten the pelvic floor muscles.

Where You Should Practice Your Pelvic Floor Exercises

Everywhere! These exercises can be done wihtout anyone being aware of what you are doing. Some ideas:

How Often You Should Practice

To start with, do 5 in a series, holding each muscle contraction for 5 seconds, then releasing. Do 50 a day for the rest of your life.