Movement guide
Pelvic floor
Levator ani and coccygeus support the pelvic organs and coordinate pressure and continence.
Use a gentle lift followed by full relaxation. Persistent pelvic symptoms need individualized assessment.
01
Gentle pelvic-floor contraction and release
Pelvic control · Bodyweight
Also works
Deep abdominal wall and diaphragm coordinate pressure
How to perform +
While breathing normally, gently lift the muscles you would use to hold back gas. Release completely before repeating.
Avoid bearing down or squeezing the glutes. Do not practise by interrupting urination.
Example volume · 5 gentle contractions with full relaxation