FACT SHEET – Musculoskeletal Service
Pelvic floor exercises
Information for patients
The pelvic floor muscles are located between your legs,
and run from your pubic bone at the front to the base of
your spine at the back. They fill the gap between the
bones you sit on and hold your pelvic organs in the
correct place. The pelvic floor muscles help you to control
your bladder, bowel and sexual function.
Benefits of Pelvic Floor Exercises
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Better bladder control.
Better bowel control.
Support for pelvic organs (prevent prolapse).
Improved sensitivity.
Improved muscle condition and strength.
How to do pelvic floor exercises
The following exercises will help you to strengthen your pelvic floor muscles. (Please
read the entire programme before beginning the exercises).
Exercise 1 – Endurance
Your pelvic floor muscles have to work constantly to support your pelvic organs. The
endurance exercise will help to do this.
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Start by tightening around your back passage (as if stopping yourself passing
wind).
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At the same time pull forwards and up as if trying to stop the flow of urine.
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Continue pulling up towards your tummy button (navel) as if zipping up a pair of
trousers. You will be aware of a gentle tightness in your lower tummy.
1. Hold tight for as many seconds as you can, as soon as you feel the muscles
starting to fade – LET GO.
How long can you hold? …………………… (no more than 10 seconds).
2. Rest and recover for 5 - 10 seconds.
How many times can you repeat this hold, when the last is as good as the
first ? ................ (no more than 10 at a time)
FACT SHEET – Musculoskeletal Service
Exercise 2 – strength and speed
It is also important that you train your muscles to react quickly to sudden changes in
pressure, for example, when you cough and sneeze. Therefore it is recommended
that you do Exercise 2.

Start by tightening around your back passage (as if stopping yourself passing
wind).

At the same time pull forwards and up as if trying to stop the flow of urine.

Continue pulling up towards your tummy button (navel) as if zipping up a pair of
trousers. You will be aware of a gentle tightness in your lower tummy
1.
NOW LET GO straight away (do not hold).
2.
Repeat.
3. How many times can you repeat this? …………………. (No more than 10)
You need to do these exercises 3 - 5 times per day, every day, for life.
Positions
These can be done in a variety of positions. Start lying down and progress to sitting
and standing. It is important to focus on the exercise. For further progression you
may wish to consult your Women’s Health physiotherapist.
‘The Knack’
It doesn’t matter how strong your muscles are, they will only work if you use them at
the right times. Therefore you need to tighten your pelvic floor muscles before you:
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cough or sneeze
lift or carry
getting up from sitting
getting out of bed
any other activity where you are likely to leak.
This exercise is called ‘The Knack’.
Top tips
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Do not perform your exercises whilst emptying your bladder.
Avoid holding your breath (try counting out loud).
Letting the muscles relax is just as important as tightening.
FACT SHEET – Musculoskeletal Service
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Avoid tightening your buttocks or thigh muscles.
Build the exercises into your daily routine.
Don’t give up; it can take 3 - 6 months to see even small benefits. It is a
marathon and not a sprint.
Liquid intake
You should aim to drink about 1500 - 2000mls of liquid a day. It is not a good idea to
restrict your fluid intake as this will not reduce your symptoms and could make things
worse. Avoiding caffeine in drinks is also helpful.
Some common questions
Does my weight have anything to do with my problems?
Maintaining a healthy weight can help considerably by reducing the strain placed on
the pelvic floor muscles.
Why are my symptoms worse when I am constipated?
Straining when constipated puts extra pressure on the pelvic floor muscles. If you do
need to support your pelvic floor while opening your bowels you can apply manual
pressure to the area in front of your anus (back passage). Eating sufficient dietary
fibre and drinking plenty of fluids will help avoid constipation.
I leak when picking up a heavy weight. Can I do anything to stop this?
Remember to tighten your pelvic floor muscles before you lift and hold it tight until
you have lowered the weight, as lifting puts a strain on the pelvic floor muscles.
Are there any exercises I should avoid?
Straight leg sit-ups and double leg lifts put severe pressure on the pelvic floor
muscles (and the back) and should not be done.
Remember - pelvic floor exercises are for life!
Headquarters:
Somerset Partnership NHS Foundation Trust
2nd Floor, Mallard Court, Express Park,
Bristol Road, Bridgwater TA6 4RN
Tel: 01278 432 000 Fax: 01278 432 099
Email: [email protected]
Web: www.sompar.nhs.uk
Date Issued: January 2016
Review Date: January 2018
Author: Musculoskeletal Service
Version: 2