Step one = Identify the right muscles
In order to identify where your pelvic floor muscles are, you want to tighten your muscles in that area. Identifying the muscles correctly is the first step towards muscle engagement and increased control.
Step two = Learn to engage (contract) the pelvic floor muscles properly
Contracting the muscles is not difficult, but you want to be sure you are doing it correctly.
Begin by contracting the muscle upward and inward. The best way to think about this is – imagine you are going to the bathroom. You want to stop yourself midway (or midstream) by actively contracting your pelvic floor muscles.
Step three = Pace yourself
You need to train your pelvic floor muscles just as you would with any other muscle group, through repetition.
If you have any questions, please get in touch with one of our skilled physical therapists and we will be happy to steer you in the right direction.