EASY EVERYDAY EXERCISES

Wendy Powell shares her Mutu System starter tips

STEP 1

Lie comfortably on your back or side with your knees bent. Inhale and let your stomach muscles and pelvic floor relax. Let it all go and enjoy a state of complete relaxation. This part is really important – your muscles can’t work properly if they’re ‘switched on’ all the time. The relaxation phase is just as important as the engagement, so avoid squeezing muscles repeatedly and instead give space to both phases.

STEP 2

Next, exhale as you lift and gently squeeze your pelvic floor. To find the right muscles, imagine you’re trying not to pass wind by engaging the back passage muscles. Imagine that your vagina is a straw and you’re sucking up a smoothie through it. As strange as this may sound, it’s a very effective method! Refrain from being too forceful and instead maintain this as a gentle squeeze and lift.

STEP 3

Then breathe in and fully relax and release those muscles, being careful not to push down or away. Again, this isn’t a forceful movement, just fully release and let go.

STEP 4

Repeat five times, in time with your own breath, always relaxing and releasing on the inhale, drawing upwards and gently squeezing on the exhale. Do these five breaths at least a couple of times a day, every day. In doing so, 92 per cent of our customers who had experienced urinary incontinence saw improvement. Gently squeezing on a small ball between the knees as you exhale and engage increases the contraction and makes your pelvic floor muscles work harder.

STEP 5

You can now engage and release your pelvic floor properly, so the next step is to apply your new skill to everyday life. Whenever you pick up a heavy load, prepare, inhale and release first, then engage and exhale as you lift, to protect your pelvic floor and core.

Mutu System is a digital 12-module core and pelvic floor programme. Membership costs £99 for 12 months of access, including personal support in Mutu Connect. Go to Mutusystem.co.uk.