Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Welcome back! Today, we’re diving into "the squeeze" to get your pelvic floor muscles working effectively.

Step 1: Find Your Starting Position

Let’s begin by lying on your back. Bend your knees and let them gently fall apart, supported by a pillow or two for comfort. Now, place one hand just above your pubic bone on your lower abdomen. Take a deep breath, inhaling into your hand, and feel your belly gently rise. As you exhale, feel your belly return to its neutral position. This breathing technique helps improve circulation and relax the muscles around your pelvic floor.

Step 2: Visualize and Engage

Now, imagine your pelvic floor like an elevator. As you contract, think of "lifting" the elevator by squeezing the muscles as if you’re stopping the flow of urine. Hold the contraction for a moment, then gently release, allowing the “elevator” to return to the ground floor.

Another helpful visual? Think of picking up a blueberry with your pelvic muscles. But don’t worry, you won’t actually need a blueberry—this is just a fun way to engage your muscles!

Step 3: The "Wink"

Next, let’s move on to the "wink" exercise. While lying down, gently contract the muscles around your anus, as if you’re winking, and then fully relax. Repeat this pattern: wink... relax... wink... relax. Remember, relaxation is key to avoid muscle cramping, and ensuring proper balance between contraction and release is essential for healthy pelvic floor function.

Step 4: The "Nod"

Still lying down, it’s time to practice the "nod." Visualize your clitoris gently nodding as you contract the muscles, followed by full relaxation. Repeat the nod... relax... nod... relax.

Step 5: Front-to-Back and Side-to-Side Movements

For the next set, try moving your pelvic floor muscles from front to back. Contract... relax... contract... relax. Then switch to side-to-side movements. Contract... relax... contract... relax.

Step 6: Combine Movements

Now, challenge yourself by combining both the front-to-back and side-to-side movements simultaneously. Bring the muscles together in the center, then relax. Repeat: contract to the center... relax... contract to the center... relax.

Stay Tuned for More!

That’s it for Day 2! Keep practicing these exercises, and join us tomorrow for more tips to strengthen your pelvic floor.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Join the Pelvis Posse

Seeking expert support and guidance for your pelvic health journey? Join the Pelvic Posse today for personalized assistance and community as you improve your pelvic health.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)