Pelvic floor exercises
Pelvic floor exercises strengthen your pelvic floor – the large hammock of muscles across the bottom of your pelvis.
Making these muscles fit and firm will help you regain control of a weak bladder.
Exercising your Pelvic Floor Muscles
Pelvic floor exercises may be done with other activities, such as watching television, ironing, or relaxing, making this form of bladder treatment non-stressful and yet very effective. Your pelvic floor needs different types of exercise to work all the muscles such as quick exercises, when the muscles are rapidly tightened then relaxed, and slow exercises, when the muscles are tightened & held for at least 10 seconds then relaxed,like cardio and weight work at the gym.
How to Exercise Your Pelvic Floor Muscles
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.
- Try doing your pelvic floor exercises when watching television, reading a book, or while sitting in the car in traffic.
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 go overboard on your first attempt, instead gradually increase your exercises.
View the Poise Interactive Guide
Use the Poise interactive guide to help you locate and give your Pelvic Floor Muscles a work-out.
Watch Poise* Pilates Videos
The Poise* Pilates video section is also useful by showing you how to stablise your core muscles, which include your pelvic floor.
Consult with your doctor or health care professional
Please consult your doctor or health care professional before commencing pelvic floor exercises. 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 doctor will assess the benefits of these exercises as well as provide the opportunity to review your pelvic floor exercise technique. If your symptoms do not improve, ask your doctor or health care proffesional to help you. Many women need help to identify the correct muscles to use, and to tailor an exercise program to suit them.