Other Information
Pelvic Floor Muscle Exercises for Women
The floor of your pelvis is made up of layers of muscle and other tissues. these layers stretch like a hammock from your tail bone at the back to your pubic bone at the front.
Your pelvic floor muscle supports your bladder, womb and bowel. The urethra (urine tube), the vagina (birth canal) and the rectum (back passage) pass through the pelvic floor muscles. Not only do the pelvic floor muscles play a large role in controlling your bladder and bowel, they also affect how you experience sex.
What can weaken pelvic floor muscles?
- Pregnancy & Birth
- Constipation
- Constant Heavy Lifting
- A Chronic Cough
- Being Overweight
- Menopause
How do I exercise my pelvic floor muscles?
First you need to know which muscles need to be exercised.
- Choose any comfortable position with the muscles of your thighs, bottom and stomach relaxed.
- Tighten the ring of muscle around the back pasage (anus)as though you are trying to control diarrhoea or wind. Now relax it . Practic this several times to make sure you are exercising the right muscle.
- Tighten and lift the miscle at the front as if you are trying not to pass urine. -Relax It - Practice this movement several times to make sure you are exercising the right muscle.
- Now tighten both together. You may feel the lower part of your stomach draw in when you do this.
How do I know if I am doing the exercises properly?
Place one or two fingers just inside yopur vagina, facing towards the back. Tighten your pelvic floor muscles. You should feel the muscle move around your fingers.
When you have sex, try to exercise your pelvic floor muscles. Ask your partner if he can feel your muscles tightening.
It is easy to use the wrong muscles. To prevent this:
- Keep breathing normally
- Do not bear down
- Try not to tighten your bottom or thighs.
Warning
Don't stop your urine in mid-stream as this may effect tyhe normal working of your bladder.
If you do not feel your pelvic floor muscles squeeze and lift, you should seek professional help. A specialist physiotherapist or continence advisor can teach these exercises even to women with very weak pelvic floor muscles.
Your Pelvic Floor Exercise Programme
Try to do both slow and fast exercises
Slow Exercises: Gradually tighten the muscles and hold for as long as you can. Aim for 10 seconds.
Fast Exercises: Tighten and relax the muscles quickly.
How often and how many?
Build up to doing 10 slow and 10 fast exercises 3 times daily.
get into the habit of doing the exercises while going about your regular daily activities. You can do the exercises while lying, sitting or standing.
How will I know if I am better?
Your muscles may get tired at first.
With practice the muscles will get stronger
Do as much as you can. It may take many weeks before you notice an improvement. be patient and stick with it. If you notice no improvement, ask your G.P. or public health nurse for help.
Points To Remember
- Incontinence isn't normal so don't put up with symptoms
- It is healthy to empty your bladder 4-8 times a day
- Don't go to the toilet "just in case" but don't leave it more than 4 hours during the day.
- Don't cut back on fluids but reduce tea, coffee and cola as these contain caffeine, which may irritate your bladder. Aim to drink 1.5 - 2 litres of fluid every day. Avoid fizzy drinks and excessive alcohol as they can make you want to go to the toilet more often.
- Prevent constipation by eating 5 portions of fruit or vegetables a day.
- Don't lift things that are too heavy for you.
- Avoid smoking as coughing strains the pelvic floor muscles
REMEMBER, pelvic floor muscle exercises are for life. Practising these exercises daily strengthens your muscles, helps to prevent problems and improves your sex life.
Who benefits from prlvic floor muscle exercises?
- Women of all ages can benefit from pelvic floor exercises
- Women who leak urine when they cough, sneeze, laugh or exercise may benefit from the exercises. (Leaking urine is called stress incontinence).
- Pregnant women may find the exercises help the body to cope with the increasing weight of the baby. If your uscles are fit and healthy before your baby is born, they will recover more easily after the birth.
- Women who have an urgent need to pass urine frequently may find that pelvic floor exercises help bladder control
- Menopause can cause pelvic floor muscles to weaken so the exercises may help women as they grow older.
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