Where this information comes from.

Published exercise-technique references and pelvic-health clinical guidance, rather than videos. Where the evidence is contested, we said so in the text.

Pelvic floor down-training

Pelvic floor down training, Chicago PelvicPhysical therapy for hypertonic pelvic floor reliefPelvic floor exercises, Physiopedia

The release drill and prolapse

Reverse kegels, what they are and how to do them, Femia HealthReverse kegels, how to relax your pelvic floor, Pelvicore RehabWhat exercises should I avoid with a prolapsed bladder, National Association For Continence

Post-void dribble, tight versus weak

Pelvic floor exercises as a treatment for post-micturition dribble, PubMedPrevalence, aetiology and treatment of post-micturition dribble in men, literature reviewPost micturition dribble, East Sussex Healthcare NHS TrustMale pelvic floor exercises and post micturition dribble, NHS Western Isles

Illustrated movement library

90/90 Diaphragmatic Breathing

Pelvic floor down training, Chicago PelvicPhysical therapy for hypertonic pelvic floor relief

Child's Pose

Pelvic floor down training, Chicago Pelvic

Happy Baby

Happy Baby Pose, Yoga JournalHappy Baby Pose, Yoga BasicsAnanda Balasana, MyYogaTeacher

Adductor Rock-Back

How to stretch your adductors with the adductor rock back, The Movement FixAdductor Rock Back, The Prehab GuysQuadruped rock back, hip adductor stretch, Physitrack

Half-Kneeling Hip-Flexor Stretch

An expert guide to the couch stretch, Garage Gym ReviewsThe couch stretch, a physiotherapist's guide, Your Wellness NerdCouch stretch, Healthline

Piriformis Figure-4 Stretch

Figure 4 stretch, Hinge HealthFigure 4 piriformis and gluteal stretch, supine, PhysitrackSupine piriformis stretch, Movement Redefined

Supported Deep Squat Breathing

Deep supported squat for pelvic floor lengthening, Versatile Fitness and PTPelvic floor lengthening in supported squat, PhysitrackLengthen before you strengthen, pelvic health stretches, Hinge Health

Glute Bridge

Pelvic floor down training, Chicago Pelvic

Banded Side Steps

Master the lateral band walk for a stronger gluteus medius, ISSABanded lateral walk for hip and knee stability, physiotherapist guideLateral band walks, Horton Barbell

Hip Hinge

Hip Hinge, PhysiopediaHow to perfect your hip hinge, ISSALower back injury prevention and the hip hinge with neutral spine, NIH

These references support the exercise technique and the safety wording. They are not a substitute for being assessed: no source here has examined you.

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.

Read the full safety guidance and red flags →

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