Pelvic Floor Exercises

[RGPargy]

Hiya

Can someone tell me when you're supposed to start doing the pelvic floor exercises?

When I was pregnant last, you only did them after the baby was born but I've seen alot of people on here are doing them during pregnancy (unless I'm mistaken).

I cant even remember how to do them! Do you just "tighten up" and hold for a few seconds in repititions of 10 or summat?

Hahahaha!! Thanx muminfife. I'll google it

Glad you raised this one, I'd like to know how you do them too and when to start. I am 24+2 and think I have left it too late.

I found this on google:

Pelvic Floor Exercises

Might have to give these a go!

trying to breathe out whilst holding them tight is a bugger.

nice tho lol

Never too late to start! Speaking from bitter experience you might regret it if you don't do them!
Pull in the muscles you use to stop yourself weeing and hold them for about 8 - 10 seconds. Try to repeat 10 times in a row, 3 x a day. You will probably have to build up to this gradually if you haven't been doing them! Also try to do 10 "fast" repetitions. Pull in, hold for 2 seconds, release for 2 seconds, pull in again for 2 second etc.
Again try for 3 seperate sets a day.
Also, I wasn't aware of this but the position you sit in whilst doing them works different parts of the muscle. So for bladder control try to sit and lean slightly forward. For bowel control sit and lean slightly back.
I have more exercises for the advanced pelvic floor exerciser if anyone wants them!
(Had to have fanjo physio after dd's birth )

I also read somewhere that you should practise going to the loo and stopping the flow "mid-wee" once a day to control your bladder - the better control you have, the easier it will be to completely stop the flow! (but you shouldn't do this more than once a day though)

The same article also advised against going to the loo "just in case" and only to go when you really need to - I guess that's all about bladder control too. That's easier said than done though - at the moment the urge to wee just seems to creep up on me - especially during long car journeys!!

Oh, and also try to do a pelvic floor exercise when you sneeze or cough - ha ha!!