Beth Davies Coaching

2 positions to improve your pelvic floor connection

This blog showcases 2 positions to improve your pelvic floor connection. So often, we are told to do pelvic floor exercises in lying. Whilst this can be a good starting point, it’s great to progress to more functional movement. Or for some, it’s actually easier to feel connected to the pelvic floor and core in an alternative position. 

Position 1 - on all 4's

The reason I love this position (and clients often do too), is that it’s a great position for the following: 

  • easier to let the tummy relax 
  • can feel rib expansion out to the sides and back 
  • create lengthening of the pelvic floor by using the “breathe into your bum cheeks” cue 

How I cue pelvic floor connection on hands and knees. 

  • inhale and allow tummy to relax, let your breath go 
  • inhale and breathe into the lats, let the breath go 
  • inhale and breathe into bum cheeks and let the breath go 
  • inhale and do the above, exhale as if you’re gently blowing through a straw 

If a client doesn’t feel an automatic lifting of the pelvic floor, I cue them to imagine a thread going from their back passage to the top of their head. On exhale, imagine someone gently pulling the thread. This generates a pelvic floor lift from the back passage and is gentler than saying “engage the pelvic floor”/ 

Position 2 - seated on chair

The benefit of this position is that the chair provides feedback, especially if you use a slightly forward position. 

This is how I would cue this: 

  • sit on a chair (not too soft!) with knees apart and weight spread across your feet 
  • create a slight lean forward so your pelvis is not tucked under and you’re not slouching 
  • inhale and feel your waist widen 
  • exhale as if you are gently blowing through a straw and feel a gentle recoil of your pelvic floor 
  • inhale to relax and feel the pelvic floor lengthen

Want help improving the connection to your pelvic floor so you can improve your prolapse symptoms? Check out my online rehab programme here

Beth Davies is a highly experienced personal trainer and coach specialising in female health, pelvic health, pelvic organ prolapse, and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in publications such as Stylist, Marie Claire UK, Woman & Home, and Metro

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