Daily Exercises from the Pelvic Floor Workshop

By Zahava Gilmore

These exercises were developed from Zahava's pelvic floor workshop and are intended as a practice for awareness, movement, breathing, strengthening, and relaxation.

1. Touch the pelvic bones and bring awareness to the space between them. Place the hands on different pelvic landmarks, breathe toward the area, and notice differences from one side to the other.

2. Rub the hands together and notice the sensation created between them. Imagine a similar flow of energy in the area between the sitting bones.

3. Standing with the hands on the hips, roll the pelvis forward and backward, from side to side, and in circles.

4. On hands and knees, roll the pelvis forward and backward, from side to side, and in circles.

5. On hands and knees: inhale and open the chest; exhale, round the pelvis back and move it toward the heels.

6. Lying on the back with the feet near the pelvis: gently roll the pelvis back and release. Coordinate the movement with the breath, then lift the pelvis while maintaining awareness of the pelvic-floor gathering and lower gradually.

7. Work with the superficial pelvic-floor muscles by imagining the relationship between the pubic bones and tailbone and between the sitting bones. Practice slow contractions, quicker contractions, and contractions coordinated with the breath.

8. Work with the deeper pelvic-floor muscles while sitting or lying down. Imagine the three openings and gently gather the pelvic-floor area inward and upward. The exercise includes a gradual 'elevator' visualization, moving up and down while maintaining awareness and control.

9. Work with the puborectalis muscle through a gradual inward gathering and release, coordinated with breathing.

10. Finish by lying on the back, hands on the abdomen, listening to the breath without forcing anything. Relax the face, jaw, shoulders, and abdomen. Notice the pelvis, thoughts, feelings, and images that arise. Continue for at least five minutes and up to half an hour.

For health and with thanks, Zahava Gilmore