Our pelvic physiotherapist Sarah discusses a great and super easy technique you can use to help support your pelvic floor.
The “Knack” is a conscious and pre-emptive strong contraction of the pelvic floor muscles that helps reduce increased downward pressure on the pelvic floor.
How the knack helps with urinary incontinence
how the knack can help with pelvic organ prolapse symptoms
Using the knack immediately prior to and during activities that increase abdominal pressure reduces the downward pressure on the pelvic floor organs. Strong pelvic floor muscles provide a supportive shelf for the pelvic organs.
When to Use The Knack
The beauty of the knack is its versatility. You can use it during various activities, such as:
- Coughing
- Sneezing
- Lifting
- Or any other functional activity that puts pressure on your pelvic floor
Mastering The Knack: A Quick How-To
You can start practicing the knack in different positions. You can start sitting or standing depending on which feels easier for you.
- Just before you cough, sneeze, or lift, squeeze and lift your pelvic floor muscles – make sure this pre-emptive contraction is fast and strong
- Maintain this contraction as you perform the activity
- After the activity, make sure you relax your pelvic floor muscles
To challenge your pelvic floor, you can practice knacking as you do multiple coughs while you maintain your pelvic floor contraction.
While this may be a little tricky to start with, keep practicing and the knack can be a wonderfully simple and easy technique to help minimise leaking and provide extra pelvic floor support.
Written by Sarah Kammoun
