Pelvic Floor Relaxation (Reverse Kegels)

Pelvic Floor

Rest for 5 minutes without squeezing the muscles around the urethra and anus

Pelvic Floor Relaxation (Reverse Kegels), relaxed starting position — Left: sit comfortably. Right: let the blue-highlighted area rest for 5 minutes while breathing normally. Do not push down.

Pelvic Floor Relaxation (Reverse Kegels), highlighted pelvic-floor area at rest — Left: sit comfortably. Right: let the blue-highlighted area rest for 5 minutes while breathing normally. Do not push down.

Time: 5 min
Difficulty: Beginner

Method

Sit as shown or lie down in a comfortable position with your feet, belly and buttocks relaxed.
The pelvic floor surrounds the urethra and anus. Do not squeeze it or push down; keep breathing naturally.
Release your shoulders, lower belly, buttocks and inner thighs for 5 minutes, then log the time you rested.

Tips

Use this to practise letting go, not squeezing.
Do not push down.
Exhale as you soften your shoulders and abdomen.
Do not stretch into pain.

Caution

Stop and consult a medical professional if you have pain or numbness.

About the record

Tracked as a recovery practice.

What to do next

Compare the idea with your own day-to-day records.