Not sure about Videos but gusset grippers has full info on how to do them -she is a pelvic physio. She is also on Instagram.
www.gussetgrippers.co.uk/experience
if you download the NHS squeezy app then your phone will remind you to do them, I think consistency is the key and it’s easy to forget to do them.
I was advised 3 x per day and to set it for for 5 squeezes of 5 seconds with 2 seconds holds initially and increase a bit after a month. It does long squeezes first then a set of short squeezes each session. It’s the best £2.99 I’ve ever spent. I know I wouldn’t do them without the reminders.
www.squeezyapp.com/
Gusset grippers full instructions below.
PELVIC FLOOR CONTRACTION 101
Remember that the job of your pelvic floor is to #squeezeandlift? Fair enough, they do some other stuff too, like, resist forces from above and below, help with sexual function and what not, but, the thing to focus on here is your bumhole...
Now, think about a fart. Not any fart, this is The World's Worst Fart. This emission is so nasty that your neighbourhood, possibly the entire nation, will talk about for years to come. You are not going to humiliate yourself by letting this abomination out, you are going to squeeze and lift your bumhole tight shut and you are going to keep it tight shut for the rest of your life. Well, ok, for 10 seconds.
There's a couple of important things to remember - don't hold your breath at the same time and pay attention to where you feel the contraction, if you feel it in your butt or thighs you are cheating!
Here we go:
Take a deep breath in, sigh out.
As you sigh out, #squeezeandlift your bumhole. Hold it shut for a count of 10 seconds - but, keep breathing!
The 10 seconds is an aim, don't worry if you can only feel it work for 3 seconds. If you can contract your pelvic floor for 10 seconds there is a reduction in the urge to pee - so, it'll buy you more time if there is a queue for the loo which is longer than you anticipated. So, you are aiming to get to a hold of 10, if you start from a hold of a half a second, just keep going and see if it improves over time.
The long hold won't help if you if you laugh, cough or sneeze - because that needs a short, quick contraction of the muscles to support the neck of your bladder.
Imagine this scenario - you can feel a nasty fart, oh no!
#squeezeandlift your bumhole quick!
Oh, it's ok, it's gone away, so, relax your bumhole.
Oh no, it's back! That's going to be horrible! Squeeze your bumhole!
Oh, no, it's gone away, relax your bumhole...
Do ten in a row and make sure you properly relax the muscles between each one.
You have to do those two exercises three times a day until you are dry, and then once a day, every day until you are dry.
Hold for a count of 10, then 10 quick flicks and do one of those each x3/day -
Which gives us - 10, 10, 3
"We won't pee with a 10, 10, 3"
See? Easy.
Well, it's not, actually, no. It's easy to do once you get the hang of it, but, remembering to do it is a challenge!
Follow me on twitter, or insta, and I'll nag you; or download squeezy; or make it a habit - like do them when you brush your teeth, when you are waiting in a queue or someone you live or work with irritates you.
#WeWontPeeWithA10103 (links to insta)
The exercises take a long time to work - you need to do them consistently for 8-12 weeks to see a substantial improvement. If you do them, and they don't help; or if you do them and they hurt, or if you do them and aren't sure about exactly what you are supposed to be feeling, then speak to your GP or refer yourself to a pelvic health physio. If you are in the UK google "incontinence services" or "women's health physiotherapy" with your NHS area and the clinic details will come up.