I have a pregnancy class that I teach and I am unsure which position I should teach the pelvic floor lift and holds?
I would recommend your clients perform the pelvic floor lift and holds and quick flicks in a seated position. Coach them to find their “tripod” first and then perform the exercise. This is easiest on a Swiss ball but can be performed sitting anywhere once they master it. The sitting and standing positions are far more functional, as well as being more advanced. Teach the supine version to help them feel the muscles they are drawing up and then progress to sitting and standing contractions. No matter what trimester they are in, they will be okay on their back for short periods of time if this is the only position they feel they can get a strong pelvic floor contraction.
Also, the women I teach seem to take a breath in when they elevate their pelvic floor. Is this okay?
The tendency will be to breathe in as they draw the pelvic floor up and this is okay as long as they are continuing with a regular breathing pattern for the length of the hold. They are actually teaching themselves to expand their rib cage and chest by doing this, which is a positive. Anyone who is seeing expansion of their belly when breathing in is on the wrong track because this actually forces their pelvic floor down.