Pelvic floor - how to improve it

[lavendersun]

Can someone tell me where to start with this please. I have read the info on the NHS webpage (under the pregnancy section) and will start doing these

How to do pelvic floor exercises:
close up your anus as if you're trying to prevent a bowel movement
at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine
at first, do this exercise quickly, tightening and releasing the muscles immediately
then do it slowly, holding the contractions for as long as you can before you relax: try to count to 10
try to do three sets of eight squeezes every day: to help you remember, you could do a set at each meal.

Don't want to bother my GP particularly, may mention it when I am next there but don't feel the need for a specific visit.

Basically, I lifted a bale of hay over a post and rail fence today and felt a leak as I threw it up and sideways over the fence!!!!

Anything else I can do to help?

[blueistheonlycolourwefeel]

Do them repeatedly at least 3 times a day for 3 months before you ask for help!

[MarthaCostello]

Search for posts by gussygrips (I think that's right). She is a fab pelvic floor specialist.

As well as holding for ten seconds, also do ten quick squeezes and then pretend there's a lift inside and pull up to first floor, then second, then third, then release back down the same way. Do all of that three times a day.

I followed that advice after surgery and my pelvic floor is now super strong. I didn't have any leaks so I don't know how long it would take for that to improve, but probably not long :)

[ItsAllGoingToBeFine]

Buy the Hab-It DVD, and follow it. It's not just kegels you need to be doing, there are lots of other muscles involved in the pelvic floor which need to be strong too.

[lavendersun]

Thank you - I haven't noticed it before (although do think carefully before I sneeze), obviously it was caused by sudden exertion ... but I have been lifting hay bales for 30 years!

[Buttercup27]

I downloaded an app on my phone that reminded me to do them every day.
It also told you how to do them and how long for and timed you. It was really useful.