Pelvic floor muscle exercises
What we do
The pelvic floor muscles have several jobs including:
- Keeping you continent
- Supporting the pelvic contents
- Providing spinal and pelvic stability
- Contributing to sexual function & sensation
These muscles ability to function can be affected by many factors including: hormonal changes, pregnancy, childbirth, menopause, surgery, pain or trauma, and there can often be an emotional link.
When these muscles are not working correctly, it can contribute to problems such as:
- Issues controlling the bowel and bladder (incontinence)
- Pain during intercourse
- Constipation or pain during opening the bowels
Who is it for?
Pelvic floor exercises can be helpful for anyone with pelvic floor weakness, bladder or bowel issues (such as incontinence) or prolapse.
Can anyone use this service?
You will need to be referred by your GP, Consultant, Nurse specialist or Midwife.
You can also self-refer (if there are no other complications) by calling 01443 471515 for a self-assessment form.
What to expect
Research shows that almost half of us do pelvic floor exercises incorrectly.
It is important if you have any doubts or symptoms therefore, to be assessed by a specialist pelvic health physiotherapist.
HOW TO DO THE EXERCISE
It is important to do the exercise correctly and not to allow other muscles nearby to join in:
- Tighten around the back passage as if to stop passing wind
- Then squeeze as if stopping a wee
- If possible, aim this squeeze upwards and forwards (by trying to draw the back passage towards the pubic bone)
- Finally, make sure you fully release & let go of the muscles
SLOW SQUEEZES
Squeeze your pelvic floor and hold for a few seconds, making sure you fully let go after each squeeze. Try and hold until your pelvic floor muscles get tired and do as many repetitions as you feel you can. Stop if you can feel other muscles trying to join in.
Aim to hold for 10 seconds and repeat this 10 times with a 5-10 second rest in between each hold.
FAST SQUEEZES
Squeeze quickly and immediately let go fully.
Repeat this as many times as you can, stopping when your pelvic floor muscles tire or when other muscles try and join in. Ideally aiming for 10 reps.
The above is a guide only as many people are unable to achieve this at first but with practice it should become alot easier. Start off lying, then progress to sitting and finally standing (as this is alot more difficult).A Physiotherapist can assess your pelvic floor muscles and then give you an individual exercise program that is right for your current ability and strength.
Contact us
Our admin team can be reached on 01443 471515