Pelvic Floor Exercises | Getting To Know Your Pelvic Floor | MUTU System

Pelvic Floor Exercises and
Getting To Know Your Pelvic Floor

Your pelvic floor is made up of muscles, ligaments and tissues that hold your pelvic organs in place. It’s responsible for holding and supporting your:
Bladder Uterus and your Bowel

These super muscles also support three openings:
Front (urethra), middle (vagina) and back (anus)

Your pelvic floor shouldn’t be too tight or too saggy if it’s to do its
job properly in supporting your bladder, uterus and bowel.

Pelvic Floor Exercises & Getting To Know Your Pelvic Floor | MUTU System
What does diastasis recti look like? MUTU System

What causes a weak or dysfunctional pelvic floor?

Your pelvic floor is part of your core. The uncontained intra-abdominal pressure inside your abdomen has nowhere
to go, so that’s when it pushes down and out, causing pelvic floor weakness, and diastasis recti or core weakness.
Certain exercises and alignment adjustments can help to restore and strengthen your core and pelvic floor.

After using MUTU System 92% of women reported an improvement in bladder symptoms
including urinary leakage.*

Reconnect with your Pelvic Floor
with our MUTU Taster Series

This video is part of a free and exclusive video series to help you understand your post-baby body, learn what to do next, how to reconnect and where to begin.

Don’t just squeeze it! How your body is aligned, the way you move and carry yourself affects how you use your pelvic floor muscles. Adjust and improve your alignment and your pelvic floor muscles can do their job more effectively.

Or read on for our step by step guidelines and
more invaluable information.

Do it | Pelvic Floor Exercises | MUTU System

Pelvic Floor Exercises

Find and work those muscles!

You may have heard about Kegel exercises. But just squeezing occasionally as you wait at the traffic lights isn’t
enough to really banish symptoms and give your pelvic floor some TLC. There is a ‘release’ phase which is also
vital, a breathing connection to understand, as well as understanding how to actually apply those squeezes to
your everyday life and movements. Here’s how:

Step 1

Inhale and let your stomach muscles and pelvic floor relax. Let it all go. This part is really important. Your muscles
can’t work properly if they’re ‘switched on’ all the time

Step 2

Next, exhale as you lift and gently squeeze your pelvic floor. To find the right muscles, imagine you’re trying not to
fart (engaging the back passage muscles is a great way to ‘find’ your pelvic floor – they’re all connected!), or
drawing a tampon further up inside your vagina. Imagine picking up a grape with your vaginal lips, or that your
vagina is a straw and you’re sucking a smoothie through it… all slightly weird, all effective 😉 Nothing forceful. Its a
gentle squeeze and lift

Step 3

Then breathe in and fully relax and release those muscles, being careful not to push down or away. Again, this isn’t
a forceful movement, just release and fully let go

Step 4

Repeat 5 times, in time with your own breath, always relaxing and releasing on the inhale, drawing upwards and
gently squeezing on the exhale. Do these 5 breaths at least couple of times a day, every day

Step 5

You can now engage and release your pelvic floor properly. So the next step is to apply your new skill to everyday life! Whenever you pick up a heavy load (like a child or car seat for eg), prepare, inhale and release first, then engage and exhale as you lift to protect your pelvic floor and core.

After using MUTU System 97% of women are you able to locate their pelvic floor muscles and
perform pelvic floor exercises.*

Stress incontinence | Pelvic Floor | MUTU System

Stress Incontinence (SUI)

Frequently called: Weak bladder, bladder weakness, bladder leakage, “oops moment”, “little leaks”.

When you leak a little or a lot during exercise, when you sneeze or laugh (literally ‘pmsl’), this is Stress Incontinence (SUI). It can feel embarrassing, lonely and it can destroy your self-esteem. If you feel overwhelmed right now, rest assured there is help for you, you can live a leak free life and you will feel better again. You don’t have to put up with leaks or mask the problem with a pad, just because you had a baby.

After using MUTU System 92% of women reported an improvement in bladder symptoms
including urinary leakage.*

Pelvic Organ Prolapse | Pelvic Floor | MUTU System

Pelvic Organ Prolapse

Also Known As: Pelvic Prolapse or ‘POP’

Different Types of Prolapse

Cystocele (bladder prolapse), rectocele (rectal prolapse), enterocele (small intestine prolapse), vaginal prolapse
and uterine prolapse (uterus).

Causes of Pelvic Prolapse

Prolapse is caused by a damaged or weakened pelvic floor. In this instance, your pelvic floor can no longer do its
job to hold up and support your pelvic organs.

Pelvic Prolapse symptoms can feel really uncomfortable, sometimes painful and can impact on your mental and
physical wellbeing. Symptoms include:

  • Pain or pressure in the vagina
  • Pain or pressure in the rectum
  • Urinary incontinence
  • Fecal Incontinence
  • Constipation
  • Back and abdominal pain
  • Lack of sexual sensation or painful sex
  • Unable to keep a tampon in
  • Feeling as though your insides are falling out.

After using MUTU System 88% of women reported an improvement in symptoms of pelvic
organ prolapse.*

Pelvic Organ Prolapse | Pelvic Floor | MUTU System

Pelvic Organ Prolapse

Also Known As: Pelvic Prolapse or ‘POP’

Different Types of Prolapse

Cystocele (bladder prolapse), rectocele (rectal prolapse), enterocele (small intestine prolapse), vaginal prolapse
and uterine prolapse (uterus).

Causes of Pelvic Prolapse

Prolapse is caused by a damaged or weakened pelvic floor. In this instance, your pelvic floor can no longer do its
job to hold up and support your pelvic organs.

Pelvic Prolapse symptoms can feel really uncomfortable, sometimes painful and can impact on your mental and
physical wellbeing. Symptoms include:

  • Pain or pressure in the vagina
  • Pain or pressure in the rectum
  • Urinary incontinence
  • Fecal Incontinence
  • Constipation
  • Back and abdominal pain
  • Lack of sexual sensation or painful sex
  • Unable to keep a tampon in
  • Feeling as though your insides are falling out.

After using MUTU System 88% of women reported an improvement in symptoms of pelvic
organ prolapse.*

Painful sex | Pelvic Floor | MUTU System

Painful sex

Sex might not even be on your radar right now, but if you are dealing with pain during sex and just accepting it
as your new norm, MUTU can help.

Why does sex hurt and what can you do to enjoy pain free intercourse?

Sex can be painful for a number of reasons, first and foremost, if you haven’t already, you should speak to a women’s health physiotherapist so they can help determine the best course of treatment for you. Reasons sex can hurt after having a baby:

Pelvic Organ Prolapse. When the pelvic muscles can’t support your pelvic organs, this causes a prolapse and one of the symptoms of POP is pain or discomfort during sex.

A ‘too tight’ or ‘hypertonic’ pelvic floor. Meaning you can’t let go of and relax your pelvic floor muscles. This can be caused by physical or emotional trauma, from Kegeling and engaging too much, and from holding in or sucking in your core and pelvic floor. You need to learn how to release effectively before building strength again. Learning how to engage and release correctly is key.

After using MUTU System 92% of women reported an improvement in bladder symptoms
including urinary leakage.*

3 steps to begin to feel more confident in
how your body looks,works and feels.

1. Start

your 12-week MUTU journey today 
with 20% off using code NHS20

2. Get instant access

to expertly guided workout videos and coaching

3. Watch your welcome video

and get started with your first 12-minute workout

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