Pelvic Floor Excercises

What is the Pelvic Floor?

The pelvic floor is a group of muscles and ligaments which support the bladder, bowel and uterus (womb).

The outlets from these organs, the urethra from the bladder, the anus from the bowel and the vagina from the uterus pass through the pelvic floor. 

The Pelvic Floor supports the Pelvic organs to prevent conditions as:

• Incontinence (involuntary loss of urine or faeces)
• Prolapse of the bladder, uterus and bowel (lack of support)

The Pelvic Floor muscles also  help you to control bladder and bowel function, allowing you to "hold on" until an appropriate time.

What causes Pelvic Floor weakness?

• Some of the most common causes are:
• Being overweight
• Childirth - Especially following delivery of a large baby or prolonged pushing during delivery
• Constipation (Excessive pushing)
• Excessive coughing (straining)
• Prolonged heavy lifting
• Ageing
• Menopause and changing hormonal levels

How to strengthen Pelvic Floor muscles

All women should exercise their pelvic floor muscles regularly throughout life, to prevent or correct weakness. Exercising weak muscles regularly, over a period of time can strengthen them and return them back to effectiveness.  Walking and other forms of regular gentle exercise can also have a positive effect.

Strength Exercise

This excercise can be completed standing, sitting or lying down with your knees slightly bent and your legs comfortably apart.

Clench your pelvic muscles in the same manner as you would if you was "Holding on".  You should feel you pelvic muscles at work.  Tighten them as strongly as possible  and hold for 3 - 5 seconds.  You should feel a definite lift and release as you tighten and relax.

The "Squeeze" must remain strong and you should feel a definate release when you relax the squeeze.  Repeat up to 10 times or until you feel your muscles begin to fatigue.  Rest for a few seconds in between each squeeze.  As you practise this in different poses, try to increase the tensing of the muscles until you can comfortably reach 8 seconds.

Try to do three sets in the different positions per day.

Power Squeezes

Lift and squeeze your pelvic floor muscles as quickly and strongly as possible - Do not hold on to the contraction but release straight away.  Rest for several seconds between each squeeze.  Repeat this for 10 - 20 times or until you feel your muscles fatigue.

If possible try to do this excersise one to three times a day building the repition or number of sets as you go.

As always - seek advice from your doctor regarding your condition.

If you found this page of interest, you may wish to view the following pages.  Incontinence Article, Incontinence Page, Incontinence Products.