Choose what your body needs.
Each routine has a clear purpose, an estimated time and controls you can pause at any moment.
- Reset A, Five minutes of nasal diaphragmatic breathing with a downward release.
- Mobility B, A short flow to open the hips and quiet the pelvic floor.
- Supported Squat, Three relaxed holds at a comfortable depth.
- Coordination C, Five very gentle contractions with a long, full release.
- Arousal & Breath Practice, A discreet, breath-led exercise in awareness and regulation.
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.