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Tips for pelvic floor exercises?!

(7 Posts)
FifiRebel Fri 01-Apr-16 09:41:21

Hi all

I've recently started using the NHS Squeezy app to remind me to do my pelvic floor exercises (it is worth a download for those who also need a reminder!) but I'm not sure that I'm doing them properly.

I've read the advice on the NHS website but I'm still unsure. It feels different each time I do them and I keep squeezing my tummy or buttock muscles which I know isn't right. Does anyone have any tips on how to do the exercises correctly? I seem to find it easier to 'feel' like I'm doing them right with short squeezes rather than holding for longer!


SaveSomeSpendSome Fri 01-Apr-16 09:43:47

I went to physio and learnt how to do it properly. I was told 80% of women do them wrong.

I havent got time to tell you yet but im marking my place to tell you in s few hours when im on the proper computer and can type better

FifiRebel Fri 01-Apr-16 10:14:32

Thanks save! smile

Greengager Fri 01-Apr-16 10:23:35

This is a helpful article with how to advice at the bottom.

SaveSomeSpendSome Fri 01-Apr-16 10:36:09

Ok im back...

The best way to do it is lie on your bed or on the floor. Bend your knees up so your feet are flat on the floor.

Now imagine you desperately need a poo and are trying to keep it in so your squeezing your anus slightly, you will feel your bum hole rise slightly inside you.

Hold it there and now imagine you are desperate for a wee and are holding it in. Now try and hold it in whilst your desperate for a wee and poo you will feel your bum hole slighlty raised and your bladder slightly rise to hold in a wee.

Now hold them both together for 10 seconds and let go. That is one pelvic floor exercise.

Do not try to go a pelvic floor excercise whilst you actually need a wee as the wee then goes back up your wee tubes and can cause you problems.

I ve had a nhs physio tell me how to do a pelvic floor exercise and a private one and they both said the same thing.

Heirhelp Fri 01-Apr-16 17:08:12

I went to NHS physio class and she said do three sets of 10 exercises when pregnant, as many as you can as soon as you can for the first few months after having a baby and then one set a day for life.

FifiRebel Fri 01-Apr-16 20:39:01

Thanks for all the advice everyone, much appreciated.

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