PT19 Product Card.pdf - PhysioTools

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Personal Exerc
ise Program
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Pelvic Floor
Sample handout
Sit on a therapy ball. Keep knees and ankles in line.
Breathe out and pull the ball towards
your knees. At the samee time tighten your pelvic
floor muscles and bring your tailbone
forwards and up. Return to the neutral position.
Repeat ___ times.
Squatting is good for strengthening lower extremities and muscles around
the hip area.
Tighten yourr pelvic floor lightly for support and squat. Good condition of superficial trunk
muscles and
lower extremity muscles are also beneficial for the pelvic floor.
Repeat ___ times.
Identifying pelvic floor
Four point kneeling leaning on forearms. Lightly tighten t your pelvic floor muscles. Your
neck is in line with your back. This position lightens the pressure on the pelvic floor, which
makes it easier to identify the pelvic floor muscles.
Tighten pelvic floor muscles without holding yourr breath.
Hold contraction ____ seconds. Repeat ____ times.
Jump on the
trampoline and feel your pelvic floorr rise up.
Start with small jumps, so that the urine does nott leak accidentally.
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