Pelvic floor muscle exercises
How to undertake pelvic floor
muscle exercises
Why do I need to do exercises?
If you have a problem with leakage from your bladder or your bowel, or suffer from frequent
urgent visits to the toilet, pelvic floor muscle exercises can help. The principle of the therapy
is to increase the tone of your pelvic floor muscles. This may have the effect of reducing the
leakage and frequent/urgent toilet visits. Sometimes progress is slow and may take up to six
months.
How do I do the exercises?
Sit on an upright chair and relax for two minutes. Position your legs slightly apart, have your
feet on the floor, lean back and allow your arms to relax. Imagine you have wind or diarrhoea
and you wish to stop it. Try to squeeze your muscles around the anus. As you do this you
should feel your anus tighten, then lift slightly upwards and forwards.
Again sitting in the same chair, imagine you are trying to stop yourself passing urine. The
muscles you are squeezing with again cause you to lift your muscles upwards away from the
chair.
When you are next in the bathroom and are undressed, sit on the toilet with the toilet seat
down. Place your hand under your bum with your index finger touching your anus. Now try
to squeeze your anus. As it tightens and lifts upwards and forwards you will feel the
movement with your finger. Try not to pull your tummy in, hold your breath or pull your legs
together.
Now that you have identified the correct muscles to contract, do it again but this time put your
hand on your tummy. As you contract the pelvic floor muscles your tummy should not move.
If it does, keep practising until you get it right. Also remember you must not hold your breath
while you contract your muscles so count out loud at the same time as you do them, which
will stop you holding your breath.
Pelvic floor muscle exercises can be undertaken while you are sitting, standing or lying
down. When you are next in bed do some muscle contractions. Lie on your back or front
with your legs slightly apart. Imagine someone is trying to stick a pin between your legs,
squeeze your anus and pull it up.
Again remember not to pull in your tummy, hold your breath or squeeze your legs together.
You need to do two types of muscle exercises. “Fast contractions” increase the strength and
“slow contractions” increase muscle endurance. A session of exercises will include both
types of muscle contractions.
Practising your exercises
1. Sit, stand or lie with your knees slightly apart. Tighten and pull up the sphincter muscles
as hard as you can. Hold as tight as possible for at least 5 seconds then relax for 10
seconds.
Repeat this at least 5 times. This will work on the strength of your muscles.
2. Next, pull the muscles up to about half of their maximum squeeze. See how long you can
hold this for. Then relax for at least 10 seconds.
Repeat at least 5 times. This will work on the endurance or staying power of your
muscles.
Medway Community Healthcare CIC providing services on behalf of the NHS
Registered office: 5 Ambley Green, Bailey Drive, Gillingham, Kent ME8 0NJ
Tel: 01634 382777
Registered in England and Wales, Company number: 07275637
3. Pull up the muscles as quickly and tightly as you can, then relax and pull up again. See
how many times you can do this before you get tired. Try this for at least 5 quick pull-ups.
4. Do these exercises – 5 as hard as you can, 5 as long as you can and as many quick pull
– ups as you can – at least 10 times every day.
5. As the muscles get stronger, you will find that you can hold for longer than 5 seconds,
and that you can do more pull-ups each time without the muscle getting tired.
When can I do my exercises?
1. Try to build your pelvic floor muscle exercises into your daily routine.
2. Do them in bed before you get up and last thing at night before you go to sleep.
3. Do your exercises at meal times, breakfast, lunch and dinner.
4. Do them when you have a drink during the day.
5. Do them while you travel on the train, in a bus or in a car.
6. Do them whilst watching television.
Dos and don’ts:
Do try to build your exercise programme into your daily activity.
Do relax for about two minutes before doing your exercises, this can really help.
You can Do your exercises while you are standing, sitting or lying down.
Do the hold contractions at lower intensity than fast ones. You will find it easier.
Do keep motivated, you can do it.
Don’t pull your tummy in while doing the exercises, this can make problems worse.
Don’t pull your legs together when you do your exercises.
When doing your exercises no-one should be able to see what you’re doing.
And don’t give up.
Other sources of information are:
The Bladder and Bowel Foundation
SATRA Innovation Park, Rockingham Road, Kettering, Northants NN16 9JH
Tel: 01536 533255
Email : [email protected] Website : www.bladderandbowel
foundation.org
PromoCon (Continence Products)
Disabled Living, St Chad’s Street, Manchester, M8 8QA.
Tel: 0161 834 2001
Fax: 0161 214 5961
Email : [email protected] Website : www.promocon2001.co.uk
Who to contact if you have any questions about this information:
Continence Care, Keystone, Gun Lane, Strood, Kent ME2 4UL Tel: 01634 719252
Customer care Please send any comments about Medway Community Healthcare services
to: Customer care manager, Medway Community Healthcare
7-8 Ambley Green, Bailey Drive, Gillingham, Kent, ME8 0NJ
p: 01634 382266 f: 01634 382700
[email protected] All contact will be treated confidentially.
Sharing your information
Your information will only be disclosed to those who have a genuine need to know and who
agree to keep your information confidential. For your direct care we often share information
with NHS hospitals and clinics, GPs and social care.
Leaflet reference: MCH309
Medway Community Healthcare CIC providing services on behalf of the NHS
Registered office: 5 Ambley Green, Bailey Drive, Gillingham, Kent ME8 0NJ
Tel: 01634 382777
Registered in England and Wales, Company number: 07275637
Your individualised programme and record:
Please undertake a total of …………..sessions of pelvic floor muscle exercises a day.
Each individual sessions is made up of ………..fast contractions and ………….holding contractions for a count of
………… Leave at least 30 minutes between each session or you may overtire your muscles. Please undertake
pelvic floor muscles for six days of the week, you can have one day off! The best position for you to do your
exercises is …………..
Day
Date
Tick each session
completed
MONDAY
TUESDAY
Date
Tick each session
completed
Date
Tick each session
completed
Date
Tick each session
completed
Medway Community Healthcare CIC providing services on behalf of the NHS
Registered office: 5 Ambley Green, Bailey Drive, Gillingham, Kent ME8 0NJ
Tel: 01634 382777
Registered in England and Wales, Company number: 07275637
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Day
Date
Tick each session
completed
MONDAY
TUESDAY
Date
Tick each session
completed
Date
Tick each session
completed
Date
Tick each session
completed
Medway Community Healthcare CIC providing services on behalf of the NHS
Registered office: 5 Ambley Green, Bailey Drive, Gillingham, Kent ME8 0NJ
Tel: 01634 382777
Registered in England and Wales, Company number: 07275637
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Day
Date
Tick each session
completed
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Date
Tick each session
completed
Date
Tick each session
completed
Date
Tick each session
completed
When you have completed the twelve week programme your nurse specialist will review your progress. If there
is a need to extend the programme, this will be arranged. If your problem is cured or significantly improved we
advise that you do a few pelvic floor muscle exercises each day.
Leaflet reference: MCH309
Medway Community Healthcare CIC providing services on behalf of the NHS
Registered office: 5 Ambley Green, Bailey Drive, Gillingham, Kent ME8 0NJ
Tel: 01634 382777
Registered in England and Wales, Company number: 07275637