Pelvic Floor Relaxation / Drop

How to do it

You need: Exercise mat, A pillow.

Lie on your back with your knees bent and feet flat, or with your knees resting over a pillow. Let your tummy, buttocks and jaw go loose.

1. Breathe in slowly and let your lower tummy and the area between your sitting bones gently widen and soften.
2. As you breathe out, do not squeeze - instead picture the pelvic floor lengthening downward and letting go, like a fist slowly unclenching.
3. Let the release carry on for a few seconds after the out-breath.
4. Repeat with slow, easy breaths, softening a little more each time.

Form cues

• The feeling is opening and heaviness, not lifting or tightening.
• Your jaw, buttocks and thighs stay relaxed throughout.
• Nothing is forced - you are allowing a release, not making one happen.

Common mistakes

• Turning this into a squeeze or a hard bearing-down push - it is neither.
• Tensing your shoulders, jaw or buttocks while trying to relax below.
• Rushing the breath instead of letting it slow down.

Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.