Pelvic Floor Exercises - Contract Your Pelvic Floor Lying

Lie down comfortably and relaxed. You can bend your knees if you wish. On exhalation, squeeze the muscles around your bladder and anus, and imagine you are trying to stop yourself from passing urine and passing wind at the same time. The feeling is one of a slight squeeze and lift around your front and back passage. Hold the contraction for the required length of time, and then relax your bladder and anal sphincter muscles. Try to avoid holding your breath, squeezing your legs together or tightening your buttocks. This will help to integrate and strengthen your pelvic floor muscles from front to back. Rehab My Patient is exercise prescription software used and loved by many therapists around the world. Please go to to find more info about our software and start your free trial! For members of the public, go to for more information on exercises.