Pelvic Floor Muscles

[NoviceKnitter]

Anyone got any tips on how to remember to do PVM exercises? My bladder was pretty sieve-like before pregnancy - now at 29 weeks it's a comedy bad. I've been told to do exercises up to 10 times a day but am managing about twice at most. Short of setting an alarm clock, anyone got any tips or short cuts? The other thing someone once told me is to put tiny red stickers around the place, e.g. above the kettle and on the TV. This is probably quite a good idea and I should just do it. Just wanted to share really and maybe have a competition to see how many times people have to go to the loo in - say - a two hour trip to John Lewis. Think I'm on about five!

Hi NoviceKnitter. I'm afraid I'm just as forgetful. I think that's a good idea to put reminder stickers around the house. I read that you need to do the exercise 3 times a day but 10 times in each session (hold for 10 seconds with a 5 second gap between each one). I find it quite uncomfortable (maybe that's because I don't do them often enough) so I doubt I could manage 10 times a day.

Ten might have been an exaggeration. I think I was told to do long holds three times a day - i.e. clench for ten seconds ten times - then brisk clenches five times a day. I know what you mean about uncomfortable, but I know loads of women with babies who regret not taking more care this side of the birth. Good luck with yours. I do think I'll go for the stickers...

Do them very time you go to the loo!

Good idea - then I'd have the Sylvester Stallone of PVMs! On a serious note though, don't think you're meant to do them midstream too often... but great idea to do them after a pee!

I read about someone who had something to do several times a day (don't think it was PV exercises but may have been?) and did it every tiem she "touched water" ie when she washed her hands, or did the washing up, or rinsed a cloth to wipe down the kitchen worktop etc etc. For her touching water was something she already did plenty of times a day, you might need to pick something else of course eg if you work in an office, perhaps when you get something off the printer. Maybe worth a try?

If your pelvic floor is really bad you should aim for 10 x 10 seconds about 3 times a day, followed by 10 short holds again about 3 times a day. It is fine to build up to this gradually though!
I actually had to see a physio after dd's birth as she had been stuck in a brow presentation for ages (unnoticed ). Have got control back - woohoo!
A good time to do them is after you have been to the loo. Put the lid down, take a perch and try to do 4 or 5 long holds (up to 10 seconds) and 4 or 5 short holds of around 2 seconds hold, 2 second release. You will get through them in no time...

Also - something the physio told me is that you can concentrate on different parts of your pelvic floor by leaning forwards to concentrate on the ones that hold your bladder and lean back (eg on an armchair) to concentrate on the section that holds your bowel. Same exercises each time, but your position when you do them strengthens different areas.

Sorry, this is long! But you see there was a point in getting referred to the fanjo physio as my dh called her!

Are there any pilates for pregnancy classes near you? That may help.
My LO is 11 weeks old now, and I can't feel my PF muscles at all, but pilates is really helping me get them back to normal. I'm a big advocate!

Think of something you do 10(ish) times a day and doinf them after/during that - the association to something specific helps you to member to do them rather than hoping that you can do them randomly thru the day.

e.g. do them whilst you are waiting for the kettle to boil
Do them whilst you are washing your hands after going to loo (don't do them on the loo cos thats not good for your bladder)
I used to do them whilst sitting at traffic lights (but that wouldn't be 10 times and I was scuppered when I started Mat leave).
After having baby (yes you have to continue for a few months at least) I did them with every bf.

After a week or so of doing them alongside a particular activity your body will become conditioned to do them automatically (well - your brain will be automatically triggered at least - you will have to actually do the pelvic floors!!)