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5 Mistakes to Avoid to Successful Pelvic Floor Training

Some women can do mistake and push down powerful on their pelvic floor when doing their pelvic floor exercises.

 1. Push down

Some women can do mistake and push down powerful on their pelvic floor when doing their pelvic floor exercises. Push down through the pelvic floor can stretch and strain the pelvic floor tissues making pelvic floor problems worse. Avoid doing exercises push down powerful causing pelvic floor descent (shown left on picture).

Correct Exercise Tips
  • Lift inwards around all 3 pelvic openings as if stopping or slowing the flow of urine having once started.
  • Practice sitting on a chair or exercise ball – try to lift your pelvic openings away from the supporting surface

2. Forgetting to lift

A common mistake is just squeezing around the pelvic openings with out lifting them inwards.

Correct Exercise Tip

Correct pelvic floor exercise technique involves lifting inwards and squeezing the pelvic floor muscles in and around all 3 pelvic openings at once.

3. Insufficient muscle relaxation

The pelvic floor muscles need to relax having once contracted. Lack of pelvic floor relaxation with exercises can cause pelvic floor muscle spasm and/or pelvic floor fatigue.

Correct Exercise Tip

Make sure that you lower your pelvic floor muscles back to resting level having once contracted them and rest

4. Over-bracing abdominal muscles   

The strong outer abdominal muscles shouldn’t contract strongly during pelvic floor exercises. It’s normal to feel some abdominal wall contraction during pelvic floor exercises however a strong upper abdominal contraction should be avoided.

Correct Exercise Tip

Maintain good upright posture and focus on contracting your pelvic floor muscles without drawing your upper abdomen inwards during your pelvic floor exercises.

5. Squeezing Buttocks and Pelvic Floor Muscles

Women sometimes squeeze their buttocks in the mistaken belief that this action develope pelvic floor muscles. It can help you in the begining but you should control this exercises and feel different muscles. Try to squise pelvic floor muscles (squise oint V et pount A) and don’t involve buttock muscles squeezing, your buttocks should remain relaxed during your exercises. And after you should try to squeez buttock muscles to understand the difference between muscles.

Exercise Tips 
  • Use a gentle pelvic floor activation technique when starting out – if your buttocks contract stop and start again keeping them relaxed.
  • Try sitting on chair squise point V and point A to feel better your pelvic floor muscles.
  • Start by squeezing your buttocks together and feel this action against the surface of the chair.
  • Next try to activate your pelvic floor muscles without squeezing your buttocks lifting your pelvic openings (point V and point A) inwards away from the surface of the chair and notice the different sensation.

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