Mastering ‘The Knack’: An Essential Exercise for Pelvic Floor Health

What is the Knack exercise?

It is a pelvic floor muscle contraction that helps stabilise the pelvic area during physical activities that load our pelvic floor. The knack is our go-to exercise to help clients prevent stress incontinence during laughing, coughing, sneezing or lifting.

How does it differ from pelvic floor strengthening exercises?

The Knack is all about timing! Coordinating your pelvic floor muscles with everyday actions like sneezing or exercising helps build better control and prevents incontinence. The goal is to engage these muscles at the right time to protect your pelvic organs and to prevent your symptoms.

In order to successfully perform this exercise, you will need to be able to contract and relax your pelvic floor muscles on cue. If you are unable to do this, or unsure if you can, it is best to see your pelvic health osteopath at Cranbourne Osteopathy before attempting the Knack exercise.

How to Perform the Knack Exercise

1. Prepare: Before loading your pelvic floor quickly and firmly contract your pelvic floor muscles
2. Hold: Maintain this contraction as you complete the activity
3. Release: Relax your pelvic floor after the action is done
4. Repeat: Practise this during moments that trigger stress on your bladder, such as laughing, coughing or sudden movements

Who will benefit from the Knack exercise? 

• Individuals experiencing stress urinary incontinence
• Women post-pregnancy or those with pelvic floor weakness
• Athletes looking to prevent bladder leakage during high-impact sports

Tips for Success

• Practise daily to improve muscle control and timing
• Start by practising in a seated or lying position, then progress to standing and more challenging positions
• See your pelvic health osteopath to ensure you are correctly connecting with and activating your pelvic floor muscles