Pelvic floor

The pelvic brace

A gentle combined contraction of the pelvic floor and deep abdominal muscles that supports your bladder and pelvic organs.

The pelvic brace is a combined pelvic floor and transverse abdominal low-intensity muscle contraction. The transverse abdominal muscle is the deepest layer of the abdominal muscles and helps support the pelvic organs, spine, and pelvis. Contracting it creates a mild tension in the lower side of the abdominal wall. Regular exercise of these muscles builds strength and awareness and retrains them to work together.

Correctly using and coordinating your pelvic floor and abdominal muscles can be the key to controlling incontinence. The pelvic brace creates an internal girdle that supports your bladder and pelvic organs. First learn to perform it correctly, then use it during physical activities that put excessive pressure on the pelvic organs and pelvic floor muscles.

Postural muscles

Many muscles in our body work all day long to keep us upright against gravity, usually without our noticing because they work at very low intensity. The transverse abdominal and pelvic floor muscles are in this group, along with the muscles of your back and neck. When one of these muscles gets weak, it needs retraining to work again.

Guidelines

The pelvic brace creates a feeling of deep tension and drawing in of the lower abdomen and pelvic floor.

• Your spine (low back) should be in neutral position. Your therapist will help you find your neutral position.
• Always perform the exercise at 30 percent or less of maximum effort.
• The correct contraction creates a hollowing of the lower belly down to the bikini line.
• Do not strain, bear down, or bulge your abdomen.

Performing the pelvic brace

1. Find the musclePlace your fingers on your lower abdomen just inside your pelvic bones. You should feel the low-level contraction under your fingertips.
2. Contract the pelvic floorCreate tension in the surface layer muscles that moves up into your abdomen and stops at the bikini line. This draws in and flattens the lower and side muscles of your abdomen. Imagine drawing the vagina or scrotum into the body.
3. Zip upTighten both sets of muscles as if you are zipping up a pair of pants to the bikini line.
4. BreatheBreathe while you maintain the low-level contraction.