Pelvic Floor Exercises

[CatFaceCrayola]

I'm a newbie so looking for some advice.

How often do you guys do PFE? And how do you remember to do them?

When do you do them? In what positions?

How many do you do?

Do you do them slow or quick?

Is it generally an uncomfortable feeling or is that just me?


sorry...ALL the questions

[Bellyrub1980]

Do PFE 3 times a day if you can.

Squeeze your pelvic floor as if you stop yourself from urinating or breaking wind.

Squeeze and hold for 10 seconds, then let go. Repeat these long squeezes 10 times.

Then squeeze quickly and strongly but don't hold. Repeat this short squeeze 10 times in a row.

Start your exercises in lying. As you get stronger progress to sitting, then all fours, then standing, then squatting and beyond. Pilates and yoga is a good way to continue progressing your strength.

The Squeezy app is good for guidance.

Avoid buying any 'gadgets' on the market until you have seen a women's health Physio. A few of them are a big con (despite somehow being on the GP prescription list!).

[icklekid]

I do 2 sets a day when brushing my teeth as a reminder (weird I realise), physio recommended dping when back against wall as my back was sore.

I read somewhere someone ddid them in car at every red light- tried that once and never have I felt the urge to run a red light before. ..clearly not for me!

Instead I try and do it at lunch time if I remember or when I get home from work if not as well as first/last thing. ..fingers crossed they make a difference!

[squizita]

Twice a day.

MW said ignore the start lying down thing ... do them when convenient, fit them in round your routine so they happen.

I do 10 x longer ones (relaxed 5 sec, half squeezed 5 sec, full squeeze 5 sec, half squeeze 5 sec, relax 5 sec - repeat x10).
I do bursts of 10 fast squeezes whenever I sit to have a hot drink or whatever, probably total quick 100 squeezes a day!

[ChicaMomma]

Wow squizita ''Squeezeta'' you're putting us all to shame. Have done 50 quick squeezes while typing this!!!!!!

[AMI88]

I do them when I'm on the train to work hahahah any period of time when you are relaxed is good!

I do them twice a day, and do yoga 3/4 times a week (25min YouTube video) x

[ChicaMomma]

AMI88, could you post the youtube link ( if it's any good?) The 1 or 2 i tried were not great! 25 mins is totally doable a few times a week!

[squizita]

My nickname during my misspent youth was "peanut" i.e. bladder the size of a peanut, most likely to miss the movie ending or request from the DJ because I'm waiting for the loo.

With odds like that to start with, I need to squeeze!

[AMI88]

Hey ChicaMomma- I like this one, you have to ignore the ladies voice a little, but aside from that I think it's really useful!

m.youtube.com/watch?v=vOHFE3huhOQ

I also like this one, it's for first trimester only, and lasts for about 15mins, but you can repeat if you like!

m.youtube.com/watch?v=Y_ReOeY4GiU

[ChicaMomma]

Brilliant, thank you AMI88, will give that first one a go later this evening!

[Mummyto3tobe]

I really like this yoga routine:

I'm not usually one for all the calm breathing stuff but since being told my placenta is low im trying to slow myself down and this helps. so calming if doing it to wind down before bed.

....also doing quick squeezes as I read this thread!

[Bellyrub1980]

Just to say, some women will really struggle to do PFE in sitting or standing as it loads the muscle with extra weight (ESP in pregnancy!!), in which case doing them in lying may be their only viable option. The important thing is to do them in the position you can FEEL them.

[Bellyrub1980]

Loving the yoga videos

[balenciaga]

I'm not pg anymore but do loads (got 3dc so prob need all help I can get ha )

Similar amount to squizita

Can you do too many?