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Down Training Pelvic Floor
Down Training the pelvic floor is a way to practice pelvic floor relaxation. It is especially useful when performed regularly because relaxation of the pelvic flor is vital to prevent pelvic pain, spasm and other problems associated with a 'tight' pelvic floor.
Down Training the Pelvic Floor
- Choose a relaxing, warm environment with soft music and no distractions.
- Relax – lie down for 20-30 minutes daily to relax the pelvic floor muscles, a pillow under the knees will help. A heating pad, or hot water bottle on the abdomen can also help with relaxation of the pelvic floor.
- Breathe into your diaphragm, known as 'diaphragmatic breathing' as practised in yoga can be particularly helpful.
- Visualisation - imagine your pelvic floor muscles relaxing with the warmth in the pelvic floor muscles.
- Gentle perineal bulging - ideally taught to you by a Physiotherapist this gentle action will help to relax the pelvic floor and it involves a gentle bulging of the pelvic floor. The word 'gentle' is paramount here because excessive bearing down can cause pain and spasms in the pelvic floor.
- Aim for total body relaxation from the top of your head and face to the tip of your toes, using body scanning for areas of muscle tension.
Pelvic Floor Relaxation - Down Training will help!
When performing kegel exercise, it is vital that as well as strength training, you also learn to fully relax your pelvic floor. This will help to make pelvic floor strength training more effective, and also help with problems such as urine retention and voiding problems.
Kegel8 Tight & Tone and the Kegel8 Ultra has a range of programmes to help both with strength training and pelvic floor relaxation and can be used with down training pelvic floor techniques.