How to do it
You need: A firm chair.
Sit tall on a firm chair, or lie on your back with your knees bent and feet flat, whichever helps you concentrate. Let your buttocks, thighs and tummy stay relaxed.
- Breathe in gently, then breathe out and squeeze and lift the muscles around your back passage, vagina and bladder, as if trying to stop wind and stop the flow of urine at the same time.
- Hold the lift for about 4 seconds while you keep breathing.
- Fully let go and feel the muscles completely relax.
- Rest for about 4 seconds, then repeat.
Form cues
- The lift is an inward and upward feeling, not a push down.
- Your buttocks, thighs and tummy stay soft - only the pelvic floor works.
- You feel a clear 'let go' after each squeeze, not a half-held tension.
Common mistakes
- Holding your breath or bracing your tummy to create the effort.
- Squeezing your buttocks or pulling your knees together instead.
- Bearing down or pushing out rather than drawing up and in.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.