How to do it
You need: Exercise mat.
Lie on your back with your knees bent and feet flat, or sit on the toilet where the position is familiar. Relax your tummy, buttocks and jaw.
- Breathe in slowly and let your lower tummy and pelvic floor soften and widen.
- As you breathe out, gently let the pelvic floor lengthen and bulge slightly downward, as if starting to pass wind or urine but very softly.
- Keep the effort light - this is a gentle release and opening, not a hard push.
- Hold the lengthened, soft feeling for a few seconds, then let everything return to rest.
Form cues
- The feeling is a gentle downward opening and widening, the opposite of a lift.
- Your tummy stays soft and your buttocks and thighs stay relaxed.
- The bulge is small and easy - no forceful bearing down and no breath-holding.
Common mistakes
- Pushing down hard or straining, which can strain the pelvic floor over time.
- Tensing your jaw, shoulders or buttocks while trying to release below.
- Doing many forceful reps - a few gentle ones are enough.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.