How do I do Pelvic Floor Exercises?
Answer by Lucy Allen – Specialist Pelvic Health Physio
We’ve all heard the link between pelvic floor muscles and our bladder and bowel control. But did you know that a woman’s pelvic floor also supports the growing weight of a baby during pregnancy as well as then relaxing to enable the birthing process? It is therefore really important women start thinking about their Pelvic Floor exercises prior to, not just after birth.
Here Lucy talks you through how to do a Pelvic Floor Exercise:
- Lie or sit down comfortably.
- Tighten your back passage as if keeping control of wind and lift up and forwards.
- Hold for up to 12 seconds, relax and rest for 5 seconds. If you don’t feel the muscle relax it’s likely that it hasn’t held for as long as you thought!
- Repeat this 10 times, 3 times a day if symptomatic or once a day for maintenance.
- Make sure you don’t squeeze your buttocks, hold your breath or brace your tummy!
Once you can comfortably do this sitting or lying down, try progressing the exercises to do in standing or when performing squats, bridging or lunging movements. Thinking about using your pelvic floor when you bend down to pick up your baby/toddler can make a big difference, if you think how many times a day you perform this movement!
After 12 weeks of pelvic floor exercises you should see an improvement in your symptoms. If not then it’s advisable to have an assessment with a Pelvic Health Physio who can check your technique and help get you back on track!
Using devices like Elvie Pelvic Trainer or Kegel8 can help make your rehab more interactive, but it’s worth getting advice of your physiotherapist as to which device may suit you better.
Check-out Lucy’s Vlog for more details on your Pelvic Floor, where it is, what it is and how to exercise it!