Pelvic Floor Exercises Pakuranga Medical

Pelvic Floor Exercises:

Pelvic Floor Exercises - how to start

  • To start with try these exercises while sitting
  • As your muscles get stronger, you can try the exercises in a standing position
  • Start with what you can achieve comfortably and build on your exercises each day
  • Remember to use your pelvic floor muscles during your daily activities such as when lifting and walking up stairs. Once you know where they are this will be a lot easier!
     
  • Ideally you will do these exercises daily or 3-4 days per week
  • Increase the length and number of pelvic floor holds you do in succession before your muscles get tired
  • Do 12 long, strong holds and increase the number of short fast contractions
  • Remember it is quality not quantity that matters

You can feel the muscles working exercise them by:

  1. Squeezing or tightening around your anus (bottom hole), vagina and urethra (where urine comes out)
  2. Squeeze these muscles strongly for up to 6 seconds while breathing normally – don’t hold your breath!
  3. Release and relax your pelvic muscles
  4. You should have a definite feeling of letting go.
  5. Rest for 10-20 seconds - repeat the squeezing action
  6. Resting between exercises is important
  7. Repeat as many as you are able
  8. Work towards 12 strong holds
  9. Now try 5 -10 short, fast STRONG contractions.
  10. Keep breathing normally, do NOT hold your breath
  11. Squeeze and lift the muscles up, do NOT push down
  12. Do NOT pull your tummy in tightly
  13. Do NOT tighten your buttocks and thighs
  14. Repeat these exercises for 5-10 minutes each day. Doing the exercises well is more important than doing them for a long period of time, so take the time     
  15. Always engage your pelvic floor muscles when you need them most, such as before you cough, sneeze, lift, bend, get up out of a chair

Ongoing Exercises

  • Ideally you will do these exercises daily or 3-4 days per week
  • Increase the length and number of pelvic floor holds you do in succession before your muscles get tired
  • Do 12 long, strong holds and increase the number of short fast contractions
  • Remember it is quality not quantity that matters
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