There are only two times you should bear down on your pelvic floor. One, when giving birth to a baby. Two, when you do a bathroom number two. Unfortunately, research shows women often bear down at many other times. When lifting things in daily life or a during their workouts – and even when they are trying to exercise their pelvic floor.
Much pelvic floor tuition focuses on the ‘up’ or squeeze’ phase of pelvic floor exercises and less on the ‘down’ phase. The up phase is very important as it determines the overall quality of the muscle and strength of the contractions it is capable of. This strength is needed for general back care and continence and the muscle’s ability to engage more strongly when you cough, sneeze, laugh or pick up a heavy object.