Coordination C
This is not a strength exercise: the release is the point. Between reps, practise a gentle reverse-kegel: on an exhale, allow the pelvic floor to lower and open as if you are about to pass gas, using about 30% of a full effort. This is a soft letting-go, never a push. Bearing down creates the same downward pressure as straining on the toilet. Do not hold your breath. If a contraction feels guarded or sticky, end the set. If you have been diagnosed with pelvic organ prolapse, or you feel heaviness or bulging, skip the reverse-kegel and speak to a pelvic-health clinician first.
What you’ll do
5 reps only: a 2-second contraction at about 30% effort, then a 10-second full release. Stop if spasm or pressure increases. Skip the release drill entirely if you have been diagnosed with pelvic organ prolapse.
- 5 reps, Each rep: a soft 30%-effort lift for 2 seconds, then drop everything for 10 seconds. Soften the jaw and belly between reps.
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.