Pelvic Floor Contraction on Swiss Ball

Description

Sitting on a Swiss ball, start by contracting the muscles of your pelvic floor. Visualize the pelvic floor as a diamond with the corners being the pubic symphysis, the coccyx, and the ischial tuberosities (the bones you sit on). Gently contract to bring these points closer together. Then, perform a light contraction around the vagina and anus, as if trying to stop the flow of urine. Imagine lifting the entire pelvic area upwards, as if holding and elevating your internal organs. Maintain this combined contraction for a few seconds, then completely release for a few seconds (follow your physical therapist's instructions). Repeat the exercise. Make sure to breathe normally and do not contract the abdominal, glute, or thigh muscles; focus solely on the pelvic floor.

Settings

Equipment

SwissBall

Positions

Seated

Difficulty

Easy

Contraction mode

Isometric