Pelvic floor exercises are easy. Best of all, these vital muscles aren’t visible to other people, so no one can tell when you’re exercising them on the bus, in the office or simply relaxing in front of the TV. Read more about your pelvic floor and core exercises.
THE BENEFITS OF PELVIC FLOOR EXERCISES
If you have stress incontinence or mixed incontinence, these exercises could be very beneficial. In fact, up to 70% of people with stress incontinence experience improvements. Better still, you can be at any life stage and still improve your symptoms – so it’s well worth the effort. But remember, you’ve got to keep up with the exercises to maintain the benefits.
FIRST THINGS FIRST
First you need to locate the right muscles. If you can manage to stop the flow of urine when you go to the toilet, then the muscles you used are the right ones for pelvic floor exercises. But this is only a test, holding in your urine isn’t beneficial.
HOLD & SQUEEZE
At first, just hold and squeeze your muscles for a second or two. Then gradually build it up to 10 seconds. Repeat as often as you can, building up to 10 repetitions.
WHAT IF I’M PREGNANT?
One of the best ways to prevent bladder weakness is to keep your pelvic floor muscles toned and strong during and after pregnancy. During pregnancy, childbirth and the months that follow, your body goes through huge changes, physically and hormonally. Not surprisingly, your bladder is put under a lot of stress. Bladder weakness during and after this time is very normal.