Pelvic Floor Exercises :: Midlands Partnership Foundation Trust

The Pelvic Floor muscles are a group of muscles that form a hammock at the bottom of the pelvis.

The Pelvic Floor Muscles Role is to:

Control the bowel and bladder, allowing them to empty and preventing leaks
Support everything in your pelvis, preventing prolapse
They have a role in sexual function

What causes pelvic floor muscle weakness?

Pregnancy and Childbirth
Hormone changes of menopause
Being over weight
Decreased muscle tone with ageing
A chronic chough
Long term straining when constipated
Repeated heavy lifting
Pelvic surgery
Inactivity

How to do pelvic floor exercises

Pelvic floor exercises can be done anywhere and anytime, but initially you may prefer to do them in sitting or lying.

Lie or sit comfortably with your knees slightly apart and feet flat on the bed or floor
Tighten and pull up the ring of muscles around your back passage, as if you are trying to stop passing wind (don't tighten your buttock or thigh muscles while you do this)
Also tighten and pull up the muscles around your front passage, as if you are trying to stop passing urine.
Keep breathing!

There are two types of exercises: Slow Twitch and Fast Twitch.

Slow twitch muscles are endurance muscles and help keep everything in a good place all day.

Fast twitch muscles respond quickly when needed e.g. with coughing, sneezing and running.

To perform the slow twitch exercises:

Count how long you can hold the squeeze (maximum 10 sec).
Relax and let go for 10 sec.
Repeat for a maximum 10 times or until you muscles feel tired.

To perform the fast twitch exercises:

Pull up the pelvic floor muscles as before.
Hold for one second and then relax.
Repeat for a maximum 10 times or until you muscles feel tired.

It is important to try not to:

Squeeze your buttocks together
Bring your knees together
Hold your breath
Pull in your tummy muscles too much
Lift your shoulders / eyebrows or toes upwards.
If you do any of these, you are not working your muscles correctly.

How often should I practice?

Try and build your pelvic floor exercises into your everyday life. e.g. after going to the toilet and while brushing your teeth.

Constant repetition gets good results. Always work your pelvic floor muscles before you cough, shout, sneeze, jump or lift, or anything that makes you leak.

If you find it is a panic to go to the toilet, work your pelvic floor to delay going and as you walk to the bathroom.

Once you feel confident in doing the exercises try doing them in all positions, such as standing or walking.

How quickly will I see results?

Your muscles can take up to 6 weeks to get stronger, but you may notice improvements sooner if you start getting your muscles to work before things that cause you a problem e.g. coughing / sneezing. It may take up to 6 months to see a significant improvement.

Do not give up! Pelvic floor exercises have been shown to give great results when you continue doing them for life!