Pelvic Floor Muscle Exercises

3,2,1

AND SQUEEZE!

This article will change your life! … or at least give you some seriously helpful information about one of the simplest ways that we can all boost our health and wellbeing, through regular pelvic floor muscle exercises.

So what are the pelvic floor muscles anyway? The pelvic floor muscles are a group of muscles that sit in the base of your pelvis, and like a hammock, they hold and support the organs of your pelvis, including the bladder, bowels and uterus (womb). Healthy and strong pelvic floor muscles help us to control our bladder and bowels, and can even increase our » sensitivity and pleasure during sex. All good stuff so far right?

Bladder Uterus Bowel Sacrum

Pubic bone

Pelvic floor muscles Tailbone (Coccyx)

But did you know that many of us will and work out a suitable management plan. experience a problem with our pelvic floor In many cases, problems with the pelvic muscles at some point in our lives? In fact, floor muscles can be prevented and even studies have shown that pelvic floor muscle solved by doing regular pelvic floor muscle problems affect around 1 in 3 women. exercises, sometimes called Kegel exercises.

That’s right, just like any other muscle You heard it, just like doing regular sit-ups in the body, our pelvic floor muscles can will give you rock hard abs, doing regular become damaged and injured. And you’re pelvic floor muscle exercises will help keep more likely to be at risk of these problems your pelvic floor muscles strong, active and if your pelvic floor muscles have to deal ready to face (almost) anything! with unique experiences, such as pregnancy, But before we can exercise the pelvic floor childbirth or the menopause. muscles, we first have to find them... In a

The most common pelvic floor comfortable lying or muscle problems are urinary sitting position, take incontinence and pelvic organ prolapse. Urinary “Pelvic floor a few deep breaths in and out, and allow the incontinence is leaking any amount of urine muscle problems muscles of your body to relax. Now squeeze when you don’t mean to, and pelvic organ are common, and lift the muscles around your bottom prolapse is when one or more of the organs and nothing to as if you are holding in wind, but keep in the pelvis slip down from their normal be embarrassed your legs and buttocks relaxed. Next, bring this position and put pressure on the vagina. Both of about.” sensation forward as if you are squeezing around a these problems are common, tampon, and forward again as manageable, and definitely nothing if you are stopping the flow of urine. to be embarrassed about or ashamed of. Congratulations, you’ve found your pelvic

If you think you may be experiencing floor muscles! Now let’s put them to work! problems with your pelvic floor muscles, or if On the next page you’ll find instructions you experience any pain during or after pelvic on how to do two different types of pelvic floor muscle exercises, then it’s important that floor muscle exercises- short and long you seek advice from your GP, prison doctor squeezes. The trick with these exercises is or a specialist physiotherapist. Sometimes little and often, try to do them at least once these issues can feel difficult to talk about, a day and do as many as you feel able to. but there are lots of healthcare professionals Overtime you’ll find it gets easier as your out there who are waiting to listen and offer pelvic floor muscles become stronger. their help and support. They’ll be able to talk Anyway, that’s enough reading let’s get things through with you, identify the problem squeezing!

STEP 1

To begin with, you might find it easier to do these exercises whilst lying down or sitting, and you can always progress to standing once you feel more confident.

STEP 2

Take 2 deep breaths, in through your nose and out through your mouth. Allow the muscles of your body to relax.

SLOW SQUEEZES STEP 3

Squeeze your pelvic floor muscles, and feel them tighten and lift upwards. Remember to keep all the other muscles of your body relaxed and continue to take deep breaths in and out. Try to hold this squeeze for 10 seconds.

STEP 4

Now relax your pelvic floor muscles, and feel them let go and drop down. Continue your deep breaths and relax for 5 seconds.

FAST SQUEEZES STEP 3

Squeeze your pelvic floor muscles as fast and hard as you can, and feel them suddenly tighten and lift upwards as high as they will go. Remember to keep all the other muscles of your body relaxed.

STEP 4

Now immediately relax your pelvic floor muscles, and feel them suddenly let go and drop down. Continue your deep breaths and relax for 5 seconds.

STEP 5

Repeat this 10 times, or as many times as you feel able to.

If you’re still struggling to get the hang of it, why not try these guided YouTube videos delivered by a specialist physiotherapist? Slow Squeezes- https://www.youtube.com/watch?v=Qn3d9q7S_xA Fast Squeezes- https://www.youtube.com/watch?v=Wbd5r2nXx8I