Pelvic Floor Exercise Class – Class 1

1. Slow Squeeze (Hold It)

1. Sit up straight in a chair, feet flat on the floor, knees slightly apart.

2. Put one hand on your belly to make sure you’re not using those muscles.

3. Relax your butt and the area you’re sitting on.

4. Squeeze your “back door” (like you’re holding in gas) and imagine lifting it up toward your head.

5. Hold for 5 seconds, then let go.

2. Quick Squeeze (Fast Release)

1. Same seated position as above.

2. Quickly squeeze your “back door” (like holding in gas) and imagine lifting it up.

3. Let go right away.

3. Squeeze with a Cough

1. Same seated position as above.

2. Squeeze your “back door” (like holding in gas) and imagine lifting it up.

3. Hold the squeeze and cough 3 times.

The Routine

• Do 5 slow squeezes.

• Do 5 quick squeezes.

• Do 2 squeezes with a cough.

How Often & When

• Do this routine 4 times a day:

  • 1 time lying down.

  • 2 times sitting.

  • 1 time standing.

This is a simple way to strengthen your pelvic floor muscles. Stick with it, and you’ll notice a difference!