Pelvic floor exercises

[Wondering2021]

Hi all,

I’ve been trying so these 2-3 times a day since I found out I was pregnant but I’m pretty sure I’ve been pushing out instead of pulling up as each time I do it I feel wee leaking or urge to go.

I really can’t get the hang of them, does any one have any tips or tricks ? Or guidance they followed they can share :)

Thank you

Best way I can describe is sit on the toilet when peeing and stop mid pee that is the muscle you're trying to work. Try to do this when you're not peeing. Congrats.

The PP is right re stopping yourself from peeing but not advisable to do this regularly as it increases the risk of UTI and/or bladder emptying issues.

You could also put your finger inside yourself and squeeze. This can help focus your brain on the bits you’re trying to tighten!

I watched quite a few YouTube videos explaining the technique until I found one that clicked with me. They all describe them in different ways e.g. pretend you are sucking up a milkshaken with a straw vs trying to stop yourself passing wind.

My physio also taught me that you can do a quick check by seeing if your transverse abdominus muscle is activating so I found that helpful too. It is on your bikini line, in from your hips. If you press on it lightly whilst doing your pelvic floor exercises you should feel it contract.

I do some of the moves from this YouTube vid as it doesn't really require you to tgink about whether you're doing it right so much.

If you put your hands on your public region around your knicker band, if you squeeze pelvic floor you will feel it on the skin surface. The pelvic muscles are like a big hammock from front to back, so you might find it easier trying to stop yourself breaking wind to activate them. Id describe as a drawing in feeling

I do these exercises each morning to "train" my bladder as it has a tendency to leak. Best I can describe it is to do what you would do to stop yourself weeing. You should try to hold this position for about 10 seconds before relaxing. Do that about 8-10 times each session and you should find the discipline of the muscles begins to gradually improve.

However its important not to use this technique to stop yourself going for a wee. Doing it on the toilet after you empty your bladder is a good plan.

I squat and deadlift instead, does a much better job of strengthening my pelvic floor.

Thank you everyone for the tips, I will certainly give them a try. :)

@Wondering2021 think about the muscle between your bum and vagina and pulling it up as I find it can be quite easy to just clench your bum which isn't doing anything. I find lying down, or sitting with my legs straight and back slightly reclined is the best position. I downloaded the NHS squeezy app which I find really helpful in reminding me to do them, and using different techniques etc

Adam Kay, author of This is Going to Hurt: “There are leaflets that describe these exercises in confusing detail, but I always just used to tell patients, ‘Imagine you’re sitting in a bath full of eels and you don’t want any of them getting in.’”

@LilacSloth Fantastic! Completely forgot about that line.