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ExercisesPelvic Floor Map
pelvicMat~4 min

Pelvic Floor Map

Gentle contract–release mapping to build literacy without max effort. Full release is half the skill — hypertonicity is as common as weakness.

Try Express 15Pelvic Balance block

Form cues

  • •Imagine elevator up 1–2 floors only
  • •Full release is the skill
  • •Coordinate with exhale lightly

Common faults

  • •Max clenching
  • •Holding breath
  • •Glute gripping instead

Regressions

  • · Awareness only, no contract
  • · Supine hook-lying

Progressions

  • · Quick flicks
  • · Endurance holds ≤5–8s submax