How to use Empelvic

Empelvic helps to give you improved awareness of your pelvic floor muscles. You will learn about the interaction between your pelvic floor, your breathing and the way your body moves. Using your cushion every day can heighten your awareness and the potential to move and control your pelvic floor.

SITTING COMFORTABLY ON YOUR CUSHION

Use a chair with a flat and level seat, adjusted to your height and giving you a 90-degree bend at your knee.

• Position your Empelvic cushion as shown in the illustration.
• If you are male, sit with your anus over the anus button with the ridge behind your scrotum.
• Give yourself plenty of time to find a comfortable position. You should be able to feel the same pressure both front and back.

If it is difficult to find a good position, or if it is uncomfortable when you sit on your cushion, try the following:

• Put your knees together and spread your feet. This should give you more space under your pelvic floor.
• Place something soft under the cushion so that it adapts to fit your body, lessening the pressure on your pelvic floor.
• Remove the cushion and take a number of deep breaths, sighing as you breathe out. Sit on the cushion again, and breathe in deeply and sigh again. Repeat this if necessary.
• Wear soft and flexible clothing.

THE EMPELVIC METHOD

The following will guide you through the various exercises, all of which can increase movement in the pelvic floor. You may not feel this movement straight away as it is very subtle and initial awareness varies from individual to individual. When you begin to feel and recognise movement in your pelvic floor during a particular exercise, keep hold of that feeling. Carrying out these exercises can help you to become more aware of your pelvic floor and how it feels when it moves. Once you have gained this awareness you can progress to supporting and strengthening these movements, thus learning to control and steer them.

Download the how to use instructions here