Simple exercises to strengthen your pelvic floor muscles - Yours Magazine

A while ago I was asked to write an article for Yours Magazine in London. Please see below, ENJOY!

Stress incontinence happens when your pelvic floor, a set of muscles supporting your bladder, uterus and back passage, becomes weak.

“If the muscles aren’t strong enough any downward pressure (a cough, laugh or sneeze) could lead to an accident,” says Jessica Kostos Consultant Pelvic Health Physiotherapist at APPI Health Group (appihealthgroup.com).

National guidelines in the UK recommend that we should all be doing at least eight pelvic floor contractions three times a day. There’s even a handy NHS app ‘Squeezy’ which you can download onto your smartphone for free to remind you.

Challenge yourself to do these exercises for six-to-eight weeks and see if you can stop (or at least lessen) leaks. “The exercises are designed to progressively challenge and strengthen your pelvic floor muscles,” says Jessica. “Once you feel confident with the first exercise, progress onto the next at your own pace.”

Lying down

Lie on your back with your knees bent and eyes closed. Take a few big breaths to relax your whole body.

Tighten around your back passage, vagina and urethra as strongly as possible and pull forward in the direction of your pubic bone. Your abdominal, leg and glute muscles should stay completely relaxed while you isolate your pelvic floor. Hold for 5-10 seconds. When you relax your muscles, you should feel a definite ‘letting go’ as the muscles drop back down. This may take a few seconds to relax fully.

Repeat up to ten times or until you feel your pelvic floor muscles fatigue.

Sitting down

Sit on a chair with your feet on the floor.

Tighten around your back passage, vagina and urethra as strongly as possible and pull forward in the direction of your pubic bone. Hold for 5-10 seconds.

Repeat up to ten times.

Sit to stand

Begin seated, with your pelvic floor muscles completely relaxed.

Inhale and lean forward preparing to stand. As you exhale, push through your heels and activate your pelvic floor muscles to stand up tall.

Inhale to return back to the seat and relax your pelvic floor muscles.

Repeat 10-20 times.

Add weights

Standing, hold small weights (1-5kg) with your palms facing forwards.

Keeping your pelvic floor muscles relaxed inhale and as you exhale lift your pelvic floor muscles as strongly as possible while simultaneously curling the weights upwards.

Inhale as you lower the weights and simultaneously relax your pelvic floor muscles.

Repeat 10-20 times or until you feel your pelvic floor muscles fatigue.

After completing all the exercises, have a rest then repeat for 2-3 sets

SEE THE ARTICLE HERE https://www.yours.co.uk/wellbeing/fitness/simple-exercises-to-strengthen-your-pelvic-floor-muscles/