Pelvic floor exercises
In this video, physiotherapist Anne Patterson gives lots of tips on how to maintain pelvic floor fitness.
Like other muscles in the body, the pelvic floor muscles, the ‘sling’ of muscles that support the bladder, bowel and uterus, can be strengthened by exercise. Ideally, all women should do daily pelvic floor exercises throughout adulthood to maintain strong muscles and reduce the risk of incontinence. These exercises are particularly good for stress incontinence. When combined with a bladder training program, they help to increase the bladder’s capacity. Women with strong pelvic floor muscles may also have an improved sexual response.
You can do the exercises anywhere: waiting in the car at traffic lights, in a queue, watching television, sitting at a table, cooking – basically any time you have a moment to focus your attention on strengthening your pelvic floor.
Pelvic floor exercises are not necessarily easy to do correctly. The pelvic floor muscles are complicated muscles that can be difficult to isolate. When done correctly they are very effective, but practising the wrong technique will not help the situation and can make the problem worse.
If doing the exercises yourself doesn’t help, then you can seek help from a physiotherapist who specialises in pelvic floor muscles or a continence nurse.
How to strengthen your pelvic floor
Start practising this exercise either sitting or lying down. Once you have mastered level 1 over the course of a week or so, move to level 2 and then level 3.
The aim is to exercise your pelvic floor muscles every day.
|Steps||What to do|
Tighten the muscles around the anus, vagina and urethra all at once and try to lift them up inside.
|Level 3||After you have done 10 of the level 2 exercise, do some really strong squeezes – as strong as you can, then let go.
Do as many of these as you can, up to about 10.
Once you have practised, you should be able to do the pelvic floor exercise standing and walking, so it is easier to include the exercise in your day.
As well as making it a regular routine, it helps to squeeze your pelvic floor hard and fast when you cough, sneeze, or pick anything up.
Listen to the podcast
Bladder retraining improves your bladder capacity and enables it to hold more urine. It is useful for women who frequently pass urine or have urge incontinence.
- Drink 6-8 (1.5-2 litres) glasses of fluid daily (avoid caffeine, fizzy drinks and alcohol)
- Delay going to the toilet by one minute, then gradually, over weeks, increase this time to five minutes or more
- Avoid going to the toilet ‘just in case’; go only when you have the urge to go
This web page is designed to be informative and educational. It is not intended to provide specific medical advice or replace advice from your health practitioner. The information above is based on current medical knowledge, evidence and practice as at January 2014.