When doing pelvic floor identifying exercises, you may feel more secure when relaxing if you sit with your legs crossed on a ball.
Sit on a therapy ball and lightly tighten your pelvic floor muscles. Feel the muscles rise inside you. Relax for about 5 seconds.
You can improve identifying your pelvic floor muscles using the following techniques:
- when squeezing your pelvic floor muscles, imagine that your testicles lift up and the back passage closes and pulls inwards.
- when relaxing, imagine that your testicles and back passage fall down.
When you progress with the exercise, you can make it more difficult by bouncing on the ball.
