Daily · ~12 min
Pelvic Floor Down-Training
Teaching an over-tight floor to let go — the opposite of kegels. Do this slow, breathe through it, and stop clenching.
Why this isn't kegels: your floor is stuck "on." More squeezing makes it worse. Every drill here trains the release — relax on the inhale, let the floor drop and lengthen. Best done barefoot in a quiet spot, ideally before training so the gripping pattern is quiet when you lift.
The real fix
Catch the clench all day
The routine retrains the pattern; awareness breaks it. The floor grips when you're focused, stressed, or sitting — exactly your desk hours. A few resets a day matter more than any single session.
- Every bathroom + coffee trip: exhale, drop the floor, soften your jaw and belly. Stack it on the habit you already have.
- When you catch yourself gripping at the desk: one slow breath, let the floor sink on the inhale.
- During lifts (hip thrusts, bridges): exhale as you push, don't brace the groin. Let the glute do the work.
- Unclench the jaw — it mirrors the floor. Loosen one and the other follows.
Bring this to your PT and ask about a pelvic floor specialist — a hands-on assessment dials in the cues. If a drill ever creates pain or pressure, stop and check with them.