Module 10 – Pelvic Floor

Module 10 · Extended training

from week 6
in addition to the basic training
FaceFormer ZERO recommended

The pelvic floor exercise links the lips, breathing and the pelvic floor. The diaphragm, pelvic floor and floor of the mouth work together as a unit and keep the trunk stable.

Unlike most pelvic floor exercisesHere you tense the pelvic floor as you breathe in. The diaphragm lowers as you do so, and the pelvic floor holds against it. This counter-movement increases the tension throughout the trunk.

This is what the pelvic floor exercise looks like

Lips, breathing and pelvic floor work together

Before you start

Insert the FaceFormerThe membrane sits behind the lips and in front of the teeth, and the lip wedge points horizontally outwards.
Tip of the tongue in its placeOn the small ridge on the palate, a few millimetres behind the upper incisors. It does not touch the teeth.
Straighten your headNeck lengthened, gaze straight ahead. The lower jaw stays in its usual position.
Breathe through the noseThroughout the whole exercise; the mouth stays closed around the lip wedge.

In detail with animations: Basics and starting position

Step by step

Position
Insert the FaceFormer. Stand up or sit on a stool or chair without leaning back. Feet flat and about shoulder-width apart, neck stretched.
Only start once the basic exercise works reliably, usually after 2 to 4 weeks.
Everything at once
Slowly press the lip wedge for 6 seconds and breathe in during this time in one breath for 6 seconds. At the same time, tense your buttock muscles and draw the front pubic area slightly upwards.
Hold and swallow
Hold the lip pressure and pelvic floor tension, hold your breath briefly and swallow once with a brief bite on your back teeth.
The tip of the tongue stays in its place.
Release and breathe out
Slowly relax your lips and pelvic floor and breathe out for 6 seconds as you do so. After a short pause, the next repetition begins.

Your training plan

Week 65repetitions
3× daily

Week 78repetitions
3× daily

from week 810repetitions
3× daily

The pelvic floor exercise is added on top of the basic training, ideally with the softer FaceFormer ZERO. If you train with a practice, they can adapt the plan to you.

Points to note

The pelvic floor is activated when breathing in, not when breathing out.
Slowly and evenly, without pushing into the abdomen.
Your neck stays stretched and your feet stay flat.
Breathe through your nose.

If it is still difficult

I can barely feel my pelvic floor

First concentrate on the buttock muscles and the slight upward pull at the front. Your sense of the pelvic floor becomes clearer with every session.

Everything at once is too much

First practise breathing with the FaceFormer without the pelvic floor, then add it.

Knowledge on this topic

Detailed articles on complaints in which this exercise plays a role.

Body and posturePelvic floor Body and postureVagus nerve Body and postureNeck and back

All topics at a glance

Questions about the training?

QuestionsFrequently asked questions PlanningCourse and duration of the therapy ExperiencesExperience reports from users

Continue training

Back9 Head balance with breathing Next11 AirFlip

The FaceFormer app trains with you

It guides you through the basic exercises, counts along, reminds you of your sessions and records your progress. Free of charge.

App Store Google Play

FaceFormer training aims to readjust the basic functions of breathing, swallowing and head balance physiologically, with mouth closure and the tongue reference position, thereby creating the conditions for complaints to improve. It does not replace a medical assessment. You can also train on your own with the app and these pages. If you are not making progress, if complaints need to be investigated or if you would like support, you will find practices in the practitioner directory. If you feel pain, stop the training.