The Elevator
Graduated lift
How to
Imagine the pelvic floor as an elevator. Lift to the first floor and pause, then the second, then the third — a gentle staged squeeze — before releasing one floor at a time.
Benefits
- Teaches graded control instead of one all-or-nothing squeeze
- Sharpens body awareness of the different pelvic floor layers
- A useful step after childbirth or pelvic surgery
Practice
Three floors up, pause at the top, three floors back down. Slower is more effective here than stronger.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
