Pelvic floor exercises? For the rest of my LIFE?

[YawnyOwl]

When did you stop doing them... I'm 3 months pp now and the doctors still ask sometimes if I'm doing them. Why? Do I have to do them forever now? Must admit I find them deadly dull, never did them enough in pregnancy probably. Was quite good for a while after DS was born but am now out of the habit. So... Is it a big deal?

Yes, always! A few every day. Not a big deal and it'll save you wetting your knickers when you cough or run for a bus when you get older. It's really worth it

Ok, I can manage a few! I was advised to do about 30...

Yes!
As a HCP it makes me so sad to know how many older women have continence issues.
Download the squeezy app, it reminds you to do them, and takes just a few minutes a day

www.squeezyapp.com/

Yes, every day for the rest of your life.

I do them at traffic lights.

Yes they are a big deal.

Echo the recommendation of the NHS Squeezy app. Set up reminders on that or as gamerchick says, combine them with a daily activity (waiting at traffic lights, making a cuppa).

Regular pelvic floor exercises will reduce your risk of incontinence and pelvic organ prolapse later in life, which often coincides with peri menopause when oestrogen levels naturally start to deplete.

"I do them at traffic lights."

I do them when I'm waiting for the kettle to boil. Or the microwave to finish.

It's a good technique, to just 'attach' the exercise to some other activity so that it takes up no extra time and the other activity (lights, kettle) act as a reminder to do them.

Ok fine, you've convinced me...
How many reps do people generally do?

I do about 70 a day with the app reminder set.

A women’s physio is always posting saying don’t forget to clench your bum hole not just your vagina. Click here for her technique and how to start off.

www.gussetgrippers.co.uk/experience

I don't count, just a few several times a day. For some reason I find myself doing them when I fill my car with petrol! I hope I manage to do it surreptitiously.
But I had my kids 30 ish years ago, am peri menopausal and have no leakage problems so worth it I think. Oh except if I try to do star jumps...but I can skip safely.
Am going to look at the squeezy app.

From gussetgrippers:

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!