Pelvic Floor Exercises

[dancinglorna1984]

Does anybody else struggle with these or is it just me? Most of the time I forget and then I can't really get the technique correct so I don't think I am really even doing them properly but would like to be...

what about squats instead? There are experts who claim those are actually better for strengthening your pelvic floor.
breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvic-floor-advice-for-women-and-men

I was struggling with this too! My physio's advice was:

1. squeeze like you're stopping yourself doing a poo, squeeze like you're stopping yourself doing a wee, and then bring everything else inbetween up
2. hold for a second and breathe properly while you're holding
3. let everything down. You should feel it all move down again.

Once you've got this cracked, start seeing how long you can hold for. If you stop feeling everything relax when you let go, you've held too long and it's dropped anyway. So start with small holds you know you're doing right and build up. That was the best advice in my book!

You can also check you're doing it right by squeezing the same bits while you're DTD. Your partner should feel a tight squeeze around him and not that he's being pushed out.

She also gave out tiny stickers to put on your toilet roll holder, car keys, calendar etc to remind you to do your exercises when you see them. Working for me at the moment.

This woman is obsessive about pelvic floors and says every woman should be taught to do them from when she starts her periods!

Also, there is a v handy NHS app called NHS Squeezy if that's helpful

Yes I never did them and didn't know how until I got the app! Now I get reminded to do them 3 times a day, timed on how long to hold them and explains how to do them. (first squeeze like you're trying to stop yourself trying to pass wind, then squeeze like you're trying to stop peeing mid stream (and also a bit like you might do in sex to hold onto dh a bit tighter! haha)

The app is really good though.