Strengthen your pelvic floor muscles

Slow Close, and draw up the back, then the front passages in your pelvic floor area as slowly and as strongly as you can, as if you were trying to prevent passing wind and urine. The feeling is one of ‘squeeze in and lift up’. Hold for a count of 6, then release slowly, and with control. Repeat 4 times.

Fast In one swift movement, tighten and lift both the back and front passages in the pelvic floor area. Hold for a count of one, then release slowly and with control. Repeat 6 times.

Many women become less active than they would like to be because they suffer from weak pelvic floor muscles. These muscles help control the bladder outlet and they are often weakened or damaged during childbirth. The embarrassing result of this is that urine leaks out easily. Like any muscles, pelvic floor muscles grow weaker with age but they will improve in strength if exercised regularly.

Pelvic floor exercises

If you are out of practice with your pelvic floor muscles, you will need to rediscover them. Try the exercises seated to begin with. You will find the muscles easier to locate in this position and if the rest of your body is relaxed. When you have mastered the exercises you can do them any time, anywhere, because nobody but you will know what you are doing. If you have weak pelvic floor muscles, do both exercises four times a day until there is an improvement, then a minumum of once a day for maintenance. 1

Caution

Avoid tightening your abdominals or buttocks, squeezing your legs together or holding your breath.

Do not practise these exercises while urinating as this may cause infection.

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