How to Exercise Your Pelvic Floor Muscles
If you experience slight bladder weakness, please consult your doctor or health care professional before starting pelvic floor exercises.
Slow or Quick Pelvic Floor Exercises?
There are different types of pelvic floor exercises: Quick pelvic floor exercises and Slow pelvic floor exercises. Quick pelvic floor exercises are when the muscles are rapidly tightened then relaxed. Slow pelvic floor exercises are when the muscles are tightened for at least 10 seconds then relaxed. Every pelvic floor muscle squeeze needs to be done as strong as possible as it is the ONLY way the muscle can be strengthened and your condition can improve.
- First of all sit, stand or lie down with your legs slightly apart and the muscles in your thighs, buttocks and abdomen relaxed.
- Tighten the ring of muscle around your front and back passages drawing the muscles up inside.
- Try to complete up to 10 slow squeezes and up to 10 fast squeezes.
- Do this whole exercise routine at least 4–5 times a day.
- Pelvic floor exercises may be done with other activities, such as watching television, ironing, or relaxing.
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Note: While doing your exercises:
- Do not hold your breath
- Do not push down instead of squeezing and lifting up
- Do not tighten your stomach, bottom or thigh muscles
- Do not do too many on your first attempt, gradually increase your exercises.
Consult with your doctor or health care professional
Because it may take several weeks to notice an improvement, it is important that you continue doing these exercises. Regular periodic follow–ups with your physician will assess the benefits of these exercises as well as provide the opportunity to review your pelvic floor exercises technique.
If your symptoms do not improve, ask your doctor or health care professional to help you. Many individuals need a health care professional’s help to identify the correct muscles to use, and help them tailor an exercise program to suit each individual.