Pelvic floor muscle exercises (short)
The pelvic floor is a sheet of muscle and other tissue across the floor of the bony pelvis.
It has three openings - one each for the back passage, the vagina and the bladder.
It helps close the back passage, vagina and bladder and to maintain pressure in the
abdomen on sudden straining, such as coughing or lifting.
For women the pelvic floor can become weaker as a result of childbearing or hormonal
changes at the menopause.
In all people it can be strained by overweight or a persistent smoker’s cough.
Weakness can lead to stress incontinence which means that small amounts of urine are
leaked during sudden stresses, such as coughing or vigorous activity.
Weakness can be strengthened by exercise if it is done correctly and regularly.
To tighten the pelvic floor muscles sit or stand with legs slightly apart.
Try to close the back passage, then the front passage and draw them up inside you.
This squeeze and lift should be held for 4-5 seconds and then let go slowly.
Weak muscles tire quickly so only repeat this five or six times at each exercise session.
Do not tighten your buttocks or thighs or hold your breath.
The exercises should be repeated at least 10 to 15 times a day and are best fitted into
your daily routine, such as every time you stand at the sink, sit down to a cup of tea or
coffee or every time you stand up.
It is often difficult to feel weak muscles tightening.
There are two ways of checking that you are doing the exercises correctly.
When passing water try to hold the stream for a few seconds. Secondly, for women, when
in the bath place the tips of middle and index fingers into the vagina and squeeze them
until you feel the muscle tightening.
If you avoid putting on excess weight and do not smoke then this will prevent unnecessary
strain on the pelvic floor muscles.
Performing pelvic floor exercises correctly and regularly can avoid or overcome
incontinence.
These simple exercises are most effective if practiced conscientiously for at least three
months and preferably for life.
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
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
Who to contact if you have any questions about this information:
Continence Care, Keystone, Gun Lane, Strood, Kent ME2 4UL. Tel: 01634 719252
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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