How to do an effective pelvic floor activation?

At Smart Moves Physiotherapy we enjoy helping clients across the lifespan to maintain and regain control of their pelvic floor muscles. Cuing a pelvic floor activation and relaxation is an essential part of perinatal physiotherapy and managing incontinence however it is a more difficult muscle group to contract properly. A great way to begin strengthening your pelvic floor is by learning how to correctly engage it. Below are a number of “cues” to help facilitate a pelvic floor activation:

1.      Posterior cue: “hold the passing of wind”

2.      Anterior cue: “Stop the flow of urine mid-stream”

3.      General cue: “Squeeze and lift” or “imagine you are drawing in a tampon”

4.      Elevator cue: “imagine the pelvic floor as a lift. There is resting tension at ground floor, then it is elevating to the first and second floor. Then you’re going to lower it gently back down against gravity. If you have trouble relaxing, you can imagine lowering down to the basement.”

5.      Zipper cue: “imagine there is a zipper from the vagina to the pubic bone. Imagine doing up the zipper.”

If you want to learn more about how to strengthen your pelvic floor or to address any pain, weakness, or symptoms of your pelvic floor; book in to see our Women’s Health Physiotherapist. Your consult will include a thorough assessment of strength, correct activation and relaxation of your pelvic floor followed by education and a management plan. Our physiotherapist also utilizes real time ultrasound which can be used to get a thorough assessment of correct pelvic floor activation.