Relax and Practice – the Pelvic Floor Exercise Every Woman Should Know How to Do

For women, pelvic floor muscle training is an exercise not to be ignored. In fact, most women should practice pelvic floor exercise daily, even just for a five minute burst while driving the car.

We have found that incorporating your Pelvic Floor Muscle Training with relaxation is a standout way to get in your daily dose of inner core exercise. Not only is it a great way to take some time out for yourself, but also allows your body to isolate, work and feel the muscles contracting. This encourages quality contractions, which will in turn improve incontinence and sexual function.

Here are some steps to make the most out of your relaxation and PFMT:

1. Choose your time
   

   To meditate or enjoy full relaxation, make sure you have a time when you know you are not likely to be disturbed. This can be hard to do, but try turn off your phone and just tell yourself, “I just need five minutes!”.

2. Choose your place

   Find a place that encourages relaxation. It may be your bed, on the grass under a tree, or a quiet corner at the gym with your headphones on.

3. Dump your mental junk

   Soothing our mind is about being strong with our internal conversations. Try not to enter into them. This gets easier with practice and a good starting point is every time your catch your mind wandering, bring it back to the even pace of your breathing.

4. Feel physically comfortable

   Find the optimal pillow placement, have a comfortable mat and clothing. Each time you start your relaxation, this will become part of the ritual to help start you unwinding.

5. Surrender

   So much of our days and our lives we are under subtle or not so subtle pressure to be in control. This is your time, so physically and mentally surrender. Try imagining you are putting all your worries, hurts or emotions into a box. You can choose to open this box again later – bathe in your own serenity!

6. Practice your pelvic floor muscle contractions in counts with your breathing

   The deeper your concentration becomes as your practice, the more sensation and control you will feel.

7. Make it part of your routine
   

   Relaxation and pelvic floor muscle training is most effective when practiced routinely. Be sure to schedule a date night with yourself and your body regularly!

This article was written by Mish. Mish is the founder and CEO of mishfit.