Pelvic floor excercises: what and how often?

[neuroticlady]

I'm 17 weeks with first pregnancy and must admit to being very casual (ok, lazy) about doing pelvic floor exercises. I know I should be doing them but I don't really know how. My version is to do a bit of a 'hold' for a few seconds (like I'm trying to stop a wee coming out) when I remember, which is usually while sprawled on sofa . I'm sure there should be more to it, and I should be doing them more often. Anyone know if there's a certain position I should be in? If I need to hold for a given amount of time? If there's a certain number of times a day I should be doing them? Scuse my ignorance, and on behalf of my pelvic floor region, thanks .

The antenatal 'pelvic floor lady' told us not to hold it too long but to concentrate on squeezing and tightening the whole area (including the backside). She suggested all positions - standing up in queues, sitting at tables, lying down, driving. Also use cues to remind yourself: kettle boiling, logging onto a PC, traffic lights, advert breaks on the TV, etc. HTH.

It does, toadstool, thanks! Any idea how many times a day I should be aiming for...?

Logging on to Mumsnet normally does it for me

I was at antenatal class last week and physio said to aim for at least: 4 seconds of holding (max of 10 secs), 4 times in a row, 4 times a day.
She said to imagine you were trying to stop yourself weeing but also that you were trying to stop a poo , so that you excercise the full pelvic floor.
hope this is of some help.
She also said any position was good!

LOL purlyqueen.

Tod that's great, thank you. I am clearly not doing nearly enough of them, oo-er, better get 'holding'!