Wether your a newbie or a pelvic floor pro, these gentle exercises are designed to help strengthen your pelvic floor muscles making them fit and firm to regain bladder confidence.
Kegels
This is an exercise that you can do when sitting, standing or lying on your back – however you feel most comfortable
Sit, stand tall, lie on your back or kneel on your hands and knees.
Imagine what muscles you would tighten to stop yourself from passing wind or to ‘hold on’ from passing urine.
Now that you can feel your pelvic floor muscles working, tighten them around your front passage, vagina and back passage as strongly as possible and hold for three to five seconds. By doing this, you should feel your pelvic floor muscles ‘lift up’ inside you and feel a definite ‘let go’ as the muscles relax.)
If you can hold longer, then do so.
Remember, the squeeze must stay strong and you should feel a definite ‘let go’.
Repeat up to ten times or until you feel your pelvic floor muscles fatigue with a rest for a few seconds in between each squeeze.
Squeeze & Release
Pelvic floor exercises can be effective at reducing leaks. It's important to do them properly and include short squeezes and long squeezes. You can feel your pelvic floor muscles if you try to imagine stopping yourself peeing and farting.
Squeeze and lift your pelvic floor muscles as strongly and as quickly as possible. Do not try to hold on to the contraction, just squeeze and let go.
Rest for a few seconds in between each squeeze.
Repeat this 10 to 20 times or until you feel your pelvic floor muscles fatigue.
Do this exercise three times a day.
Bridge
Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward.
Contract the buttocks and pelvic floor to lift the buttocks several inches off the ground.
Hold this position for 3–8 seconds.
Relax the buttocks and pelvic floor muscles to lower the buttocks to the ground.
Repeat up to 6 times.
Rest then perform up to 2 additional sets.
As the strength of the pelvic floor increases, in time you will find that you may be able do more repetitions as you progress through the exercise.
Great job ! 👏 That's your pelvic floor exercise done ✅