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Diaphragmatic Breathing

Lie down in a comfortable position with a pillow under your head. Bend your knees and put your fingertips on your belly button.
Take a slow, deep breath for 3–4 seconds and let your stomach rise, gently pushing your fingers apart.
Then breathe out or sigh and feel your fingertips move back together . Practice for 5 -7 minutes daily. 		 Diaphragmatic Breathing.png

Pelvic Floor Relaxation

Start on your hands and knees.
Keep your hands under your shoulders and your knees under your hips.
Tighten your pelvic floor muscles by squeezing the muscles you use to stop passing wind and to stop the flow of urine.
You should feel a gentle lift inside your pelvis.
Hold for 5 seconds then allow the pelvic floor muscles to fully relax. Repeat x 10 times in total.

Try to keep your back in a neutral, comfortable position while you do this.

Complete daily.

Pelvic Floor Relaxation.png

Pelvic floor Activation with Free Standing Squat 

Stand up straight with your feet the same width as your hips.
Turn your toes out a little.
Bend your knees and push your bottom back, like you’re sitting in an invisible chair.
Look straight ahead.
To activate your pelvic floor, squeeze the muscles you use to stop passing wind and to stop the flow of urine.
You should feel the muscles lift upward inside your pelvis.
Hold for 5 seconds then fully relax. Repeat x10 times
Complete daily 

Pelvic floor Activation with Free Standing Squat.png

Contact us

If you have any queries relating to this information, please contact the Physiotherapy service.

About this information

Service:
Physiotherapy

Reference:
BB/007

Approval date:
29 June 2026

Review date:
1 June 2029

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Important note 

This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.