Full instructions from a women’s physio
“ Remember that the job of your pelvic floor is to #squeezeandlift? Fair enough, they do some other stuff too, like, resist forces from above and below, help with sexual function and what not, but, the thing to focus on here is your bumhole...
Now, think about a fart. Not any fart, this is The World's Worst Fart. This emission is so nasty that your neighbourhood, possibly the entire nation, will talk about for years to come. You are not going to humiliate yourself by letting this abomination out, you are going to squeeze and lift your bumhole tight shut and you are going to keep it tight shut for the rest of your life. Well, ok, for 10 seconds.
There's a couple of important things to remember - don't hold your breath at the same time and pay attention to where you feel the contraction, if you feel it in your butt or thighs you are cheating!
Here we go:
Take a deep breath in, sigh out.
As you sigh out, #squeezeandlift your bumhole. Hold it shut for a count of 10 seconds - but, keep breathing!
The 10 seconds is an aim, don't worry if you can only feel it work for 3 seconds. If you can contract your pelvic floor for 10 seconds there is a reduction in the urge to pee - so, it'll buy you more time if there is a queue for the loo which is longer than you anticipated. So, you are aiming to get to a hold of 10, if you start from a hold of a half a second, just keep going and see if it improves over time.
The long hold won't help if you if you laugh, cough or sneeze - because that needs a short, quick contraction of the muscles to support the neck of your bladder.
Imagine this scenario - you can feel a nasty fart, oh no!
#squeezeandlift your bumhole quick!
Oh, it's ok, it's gone away, so, relax your bumhole.
Oh no, it's back! That's going to be horrible! Squeeze your bumhole!
Oh, no, it's gone away, relax your bumhole...
Do ten in a row and make sure you properly relax the muscles between each one.
You have to do those two exercises three times a day until you are dry, and then once a day, every day until you are dry.
Hold for a count of 10, then 10 quick flicks and do one of those each x3/day -
Which gives us - 10, 10, 3
"We won't pee with a 10, 10, 3"
See? Easy.
Well, it's not, actually, no. It's easy to do once you get the hang of it, but, remembering to do it is a challenge!”
www.gussetgrippers.co.uk/experience
My physio recommended downloading the squeezy app to set reminders for 3 x a day.
5 second holds with 2 second breaks. Life changing.
www.squeezyapp.com/