Is your pelvic floor contracting or relaxing?

To improve the control and coordination of our pelvic floor, we need to be able to distinguish if we are contracting or relaxing the muscle. Our pelvic floor is connected to our diaphragm, deep abdominal muscles, deep back muscles and even our glottis (Vocal cords and the opening between them). They work in a very coordinated way together. By improving the range of movement of all these muscles, we will help improve their control. A muscle needs to be able to contract, but it also needs to completely relax.

This little exercise can help you distinguish a contraction and release. Firstly, sit in a supported sitting or lying position. Rest both of your hands on your tummy, keeping your shoulders and jaw relaxed. Inhale and visualise/feel your lower belly rise against your hands, as you exhale your belly falls. Repeat this a few times.

This time, again inhale slowly and deeply, feel your belly rise and your pelvic floor open and lengthen. As you exhale, allow your belly to fall, gently tension your lower abdominal muscles and squeeze and lift your pelvic floor. As you inhale again, allow your pelvic floor and lower abdominal muscles to relax again, ensuring complete release.

Once you can feel the pelvic floor complete a definite turning on and off, you can start working on increasing the length of a pelvic floor hold.  It is important thing to continue with relaxed breathing whilst maintaining your pelvic floor contraction, no breath holding. You can try contracting your pelvic floor 5-10 seconds, when confident. This can then be followed by relaxing the pelvic floor muscle for 5-10 seconds as well. Repeat pelvic floor muscle training for 10 repetitions 2 x day.

It is also important to contract your pelvic floor when lifting, sneezing, coughing etc. So when you lift an object at home or at the gym, make sure you exhale whilst tensioning your lower abdominal muscles and contracting your pelvic floor.