An 8-week guided plan for relaxing an over-tight pelvic floor.
Pelvic Floor Power Up is a self-guided educational programme for adults living with pelvic-floor tension: pelvic pain or guarding, post-void dribble, bladder urgency, discomfort after long sitting, or difficulty letting go down there. It teaches down-training: releasing and lengthening the pelvic floor through breathing, hip mobility and gentle strength. It is deliberately not a high-repetition Kegel programme.
You get a day-by-day 8-week plan, five guided routines with timers, an illustrated library of ten exercises, and a private symptom tracker. Everything is stored in this browser only. There is no account, no analytics and nothing is sent anywhere.
Tension, not weakness
Written for people whose pelvic floor is holding on too tightly. If your pelvic floor is weak rather than tight, you need a different programme. A clinician can tell you which you have.
Release before strengthening
Weeks 1 and 2 decompress and settle tone. Weeks 3 to 5 reintroduce easy strength. Weeks 6 to 8 build capacity and apply the same release skill in daily life.
Ten illustrated exercises across three categories
- 90/90 Diaphragmatic Breathing
- Child's Pose
- Happy Baby
- Adductor Rock-Back
- Half-Kneeling Hip-Flexor Stretch
- Piriformis Figure-4 Stretch
- Supported Deep Squat Breathing
- Glute Bridge
- Banded Side Steps
- Hip Hinge
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.