Premium Only Content

Physical Therapist Pelvic Floor Exercises for Beginners 2022
For more information on pelvic floor exercises visit :
How to Find Your Pelvic Floor Muscles
Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis.
Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.
Pelvic floor exercises do not involve your buttocks or the muscles inside your thighs. Your buttocks and thigh muscles should stay relaxed during your pelvic floor exercises.
How to Feel Your Pelvic Floor Exercises
Sitting Technique- Sitting on a Rolled Towel (or exercise ball)
*Roll up a towel to a diameter that your hand can wrap around.
*Sit on the towel as you would sit on a saddle.
*Feel your 3 pelvic openings against the towel; your urethra (urine tube), vagina and anus.
*Squeeze and lift inside in and around each of your 3 pelvic openings using your pelvic floor muscles trying to isolate the muscles around each of these openings one at a time.
*Relax your pelvic floor muscles back to resting level and take some time to rest briefly.
Correct Technique for Pelvic Floor Exercises
1. Set your posture by lengthening your spine
2. Ensure that you have the inward curve in your lower back when sitting or standing
3. Squeeze and lift inside in and around all 3 pelvic openings together
4. Keep lifting and squeezing your pelvic floor muscles for up to 10 seconds
5. Keep breathing throughout your pelvic floor exercises
5. Release your pelvic floor contraction and relax your pelvic floor muscles back to resting
Pelvic Floor Exercises Mistakes to Avoid
1. Squeezing your buttocks
2. Squeezing your inside thighs
3. Over bracing your abdominal muscles
4. Holding your breath
Summary Tips: Pelvic Floor Exercises for Beginners
1. Find your pelvic floor muscles at the base of your pelvis
2. Feel your pelvic floor exercises sitting on a firm surface such as a rolled towel
3. List and squeeze inside in and around your 3 pelvic openings
4. Relax your pelvic floor muscles back to resting
5. Avoid the commonly made mistakes for successful pelvic floor exercises
-
9:10
Dr. Kristie Ennis
2 years ago $0.03 earned7 Basic Workout Exercises For Beginners
91 -
14:21
Dr. Kristie Ennis
3 years ago $0.05 earnedMind And Body Exercises To Relax The Pelvic Floor And Decrease Pain
201 -
3:02
KGTV
3 years agoPelvic floor disorders
40 -
UPCOMING
The Big Migâ„¢
3 hours agoHillary Clinton & George Soros To GITMO NOW!!!
2467 -
LIVE
Badlands Media
6 hours agoBadlands Daily: Aug 1, 2025
4,294 watching -
LIVE
Matt Kohrs
10 hours agoTrump Tanks Stocks, Breaking Market News & Payday Friday || Live Trading
705 watching -
13:42
China Uncensored
12 hours agoChina's Invasion Has Begun
7.22K15 -
LIVE
Wendy Bell Radio
6 hours agoBUSTED
8,644 watching -
LIVE
JuicyJohns
2 hours ago $0.90 earned🟢#1 REBIRTH PLAYER 10.2+ KD🟢$500 GIVEAWAY SATURDAY!
104 watching -
4:02:39
The Bubba Army
1 day agoHulk Hogan had Leukemia? - Bubba the Love Sponge® Show | 8/01/25
84.4K3