3-2-1: The 4x4 Matrix for Pelvic Floor Training

I. Position changes everything
A patient’s ability to control their pelvic floor often shifts between unloaded, seated, semi-loaded, and fully loaded positions. Map where symptoms show up, then target those positions in training.

II. Contraction variety matters
Pumper, rocker, boner, and shooter exercises each challenge the pelvic floor differently, like swapping isometrics, concentric work, and plyometrics in sports rehab. Matching the contraction to the patient’s goal (or deficit) avoids wasted reps.

III. Bridging clinic to real life
From sit-to-stand leaks to pain during sex in certain positions, the 4x4 Matrix lets you connect therapeutic contractions to the moments patients actually care about, so progress feels relevant, not abstract.

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I. Philosopher William James on applied knowledge:
“Knowledge about life is one thing; effective occupation of a place in life, with its dynamic currents passing through your being, is another.”

II. Coach John Wooden on fundamentals:
“If you don’t have time to do it right, when will you have time to do it over?”

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If you ran your next pelvic floor session through the 4x4 Matrix, which position and contraction type would you start with, and why?

With care,

Team IPC