Pelvic Floor Exercises

Stage 1: motor control

In lying or sitting with your pelvis in a neutral position and your feet and knees hip width apart. Start by relaxing the muscles of the pelvis and pelvic floor as you breathe:  In turn relax the inner thighs, buttocks, back passage, vaginal entrance, vagina, urethra, bladder and tummy.

Then:

1) Squeeze the muscles around the back passage as though you are stopping yourself from breaking wind, hold for 1 second, then relax fully (repeat the above relaxation technique if necessary). Repeat 5 times.

2) Squeeze the muscles around the vaginal canal as though you are squeezing something, for example a tampon, within the vagina, hold for 1 second. Alternatively, imagine the vaginal canal as an elevator shaft, squeeze the walls of the vagina as though you are closing the doors on the elevator, then lift the elevator to the top of your vaginal canal/the top of your contraction. Repeat 5 times.

3) Squeeze the urethra as though you are stopping your flow of urine, hold for 1 second, then relax fully (repeat the above relaxation technique if necessary). Repeat 5 times.

Aim for 5 repetitions of each but be aware that you may fatigue before you have completed 5 repetitions, so start from your own baseline and work up to this as able.

Stage 2: Strengthening and endurance

Which ever cue worked the best for you (1,2 or 3), repeat this as you perform a hold. Start relaxed, perform your contraction and hold as you take average sized breaths. Hold for as long as you can before your strength weakens, up to 10 seconds. Use the relaxation technique above to fully relax. Then repeat, as many times as you can before you fatigue, up to 10 times.

Stage 3: Breathing control for functionality

Once you have improved your motor control, power and endurance you can ‘fine tune’ this with breathing control. Breathe in to prepare and as you contract your pelvic floor breathe out. Your diaphragm lifts inside your abdomen when you breathe out, mimicking the action of your pelvic floor as it lifts to contract.