Top Tips For Strengthening Your Pelvic Floor
The aim of this post is to provide information about pelvic floor exercises for women.
What are the Pelvic Floor Muscles?
A group of muscles that are attached to the pubic bone at the front of the pelvis and go to the base of the spine at the back.
Theses muscles are very important as if they are working properly they provide support for the pelvic organs. They also help us to control the bladder and bowel. They can increase pleasure during sexual activity.
There are many ways in which these muscles may become weak such as:-
- Being overweight
- Constipation or straining to empty the bowels
- Heavy lifting
- Chronic cough
- Menopausal changes
Exercising The Pelvic Floor Muscles
1. Sitting or lying comfortably, concentrate on the pelvic floor muscle. Try to lift and squeeze at the front as if you are trying to stop the passage of urine. At the same time lift and squeeze at the back as if you are stopping the passage of wind. Try not to hold your breath or use muscles such as the buttocks or thighs.
2. Hold this tightening as long as you can (aim to hold for 6-8 seconds ). Rest for the same amount of time.
3. Repeat 3 sets of 8-12 repetitions every day for 5-6 months (Bo 2004).
Try to give yourself a reminder, such as doing them every time you have emptied your bladder or when making a drink.
It is important that you do not stop the flow of urine mid-stream as this can be bad for your bladder.
It is very important that you can work these muscles quickly at times when they are put under strain. Every time that you cough, laugh or sneeze, tighten your pelvic floor. It is also a good idea to tighten these muscles before and while you are doing any activity that may cause you to leak urine, such as lifting.
- Avoid constipation
- Drink plenty, but reduce your caffeine intake gradually
- Never go to the toilet ‘just in case’
- Aim for an acceptable weight for your height
- Be patient! These exercises may take some time to have an effect
Need further assistance? Please click to find out more about our treatment options for incontinence and pelvic floor disorders, or book an appointment with our specialist team today.
Thanks for reading!
This post has been written by PhysioActive physiotherapist, manual therapist and women’s health specialist, Gail Craig (Grad Dip Phys, MCSP, HPC registered).
Thoughts or questions?