Aim: To maintain the tone of the pelvic floor muscles, improve circulation to the perineum, and provide better
support for the uterus and other pelvic organs.
Starting position: Assume any position – sitting, standing or lying down.
Exercise: Contract or tighten the pelvic floor muscles as you would do to stop to flow the urine. You will fell tension and a slight lifting of the pelvic floor. Hold as tightly as you can for ten seconds or more. At first you will notice the contraction diminishing or fading, even though you have not deliberately let go. Simply tighten the muscles whenever you feel this letting go, again and again, until ten to twenty seconds or more have passed, then relax and rest.
Repetition: do three to five pelvic floor contractions in a set. Try to do several of these sets each day. If at first you are unable to maintain the tightening effort for ten seconds, begin with three or five seconds and gradually work up to ten and then twenty.