The Empelvic Method
How Empelvic Works
Empelvic improves proprioception — your body’s ability to sense its own position and movement — through tactile biofeedback, creating a clear mind-body connection.
The Science of Tactile Biofeedback
Many individuals, especially those with pelvic floor symptoms, have reduced proprioceptive awareness, making it difficult to locate or correctly engage these internal muscles.
When you sit on the cushion, its firm, contoured design applies targeted pressure to the pelvic floor area. This physical feedback sends sensory information to the brain, creating a clear connection.
This process helps you learn the difference between active and rest positions, ensuring exercises strengthen and improve flexibility — much like training any other muscle group.
Simple Step-by-Step Guide
Wear loose-fitting clothing or be nude during training for best results.
Place
Place the Empelvic cushion on a firm, flat surface, such as a chair or the floor.
Position
Sit on the cushion, ensuring your sit bones are on either side of the central ridge for correct engagement.
Exercise
Begin gentle contractions, holding each for a few seconds before fully relaxing. Gradually increase duration and intensity.
Repeat Daily
Incorporate these exercises into your daily routine for just 5 minutes a day to maximise the benefits.
Getting Started
Before your first session, familiarise yourself with the Empelvic cushion. The cushion has a central ridge designed to sit between your sit bones, and an anus knob at the rear for targeted positioning. Your kit includes the cushion, a carry bag, and an instruction booklet.
Empelvic Cushion
High-quality EVA foam, 17cm × 7cm × 4cm with central ridge and anus knob
Carry Bag
Convenient bag for discreet storage and portability
Instruction Booklet
Detailed guide with exercises and positioning tips
Correct Positioning
Place the Empelvic cushion on a firm, flat surface such as a dining chair, office chair, or the floor. Sit on the cushion wearing loose-fitting clothing or be nude for best results. Ensure your sit bones are on either side of the central ridge and the anus knob is positioned at the rear. Sit upright with a neutral spine — avoid slouching. Your feet should be flat on the floor with knees at roughly 90 degrees.
Step 1
Place the Cushion
- Find a firm, flat surface — a dining chair, office chair, or the floor
- Place the Empelvic cushion with the anus knob facing towards the back
- Ensure the surface is stable and comfortable for sitting
Step 2
Position
- Sit on the cushion with sit bones either side of the central ridge
- The anus knob should align with your perineum area
- Sit upright with feet flat on the floor, knees at 90°
- Wear loose clothing or be nude for best tactile feedback
Step 3
Exercise
- Start with deep breathing — inhale through nose, exhale through mouth
- Gently contract pelvic floor muscles (as if stopping urine flow)
- Hold the contraction for 2-3 seconds, then fully relax
- Feel the cushion provide feedback as muscles engage and release
- Repeat 10-15 times per session
Step 4
Repeat Daily
- Practice daily for just 5 minutes
- Gradually increase hold duration to 5-10 seconds
- Follow the 3-video training program in sequence
- Week 1: Sensing · Week 2+: Awakening · Advanced: Strengthening
The Exercise Routine
Start with gentle contractions — squeeze your pelvic floor muscles as if trying to stop the flow of urine, hold for 2-3 seconds, then fully relax. The cushion provides tactile feedback so you can feel when muscles are engaged vs relaxed. Gradually increase hold duration to 5-10 seconds as strength improves. Aim for 10-15 repetitions per session. Remember to breathe normally throughout — never hold your breath. The entire routine takes just 5 minutes per day.
Training Program Progression
Sensing
Build awareness through breathing and relaxation
Awakening & Movement
Deepen activation with gentle movement exercises
5-Min Daily Routine
Structured strengthening for ongoing maintenance
Tips & Safety
Always consult your treating clinician to ensure Empelvic is right for you. If you experience any pain, stop immediately. If you suffer from pelvic floor tension (hypertonic pelvic floor), focus only on relaxation exercises from Videos 1 and 2.
Do's
- Breathe normally throughout exercises
- Focus on feeling the muscles, not forcing them
- Practice at the same time each day for consistency
- Follow the video program in sequence
- Fully relax between each contraction
Dont's
- Hold your breath during exercises
- Tighten buttocks, thighs, or abdominals instead
- Rush through repetitions
- Continue if you feel pain — consult your clinician
- Skip the relaxation phase between contractions
Guided Video Training Program
Follow the official instructional videos in sequence to guide your training.
Video 1 – Sensing
Start here to build initial awareness. This video guides you through breathing and relaxation techniques. Use daily for the first week.
Video 2 – Awakening & Movement
After a week of daily sensing practice, move on to deeper activation and movement exercises as your pelvic floor awareness develops.
Video 3 – 5-Minute Daily Training
Once comfortable with sensing and awakening, progress to this structured 5-minute daily strengthening routine for ongoing maintenance.
Important: If you suffer from tension in your pelvic floor, stick to using only Video 1 and Video 2.
Care & Maintenance
Clean your Empelvic cushion with a damp cloth and mild soap after each use. Allow it to air dry completely before storing in the carry bag. Do not submerge in water or use harsh chemicals. Store in a cool, dry place away from direct sunlight. The high-quality EVA foam is durable and designed for long-lasting use.
Ready to Get Started?
Just 5 minutes a day can make a meaningful difference to your pelvic health.