Pelvic floor exercises

[Mumof3teenagers]

Hi, I never really got the hang of pelvic floor exercises.
I’m nearly 50 now and peri menopausal. I’ve had 3 ‘ natural ‘ births.
Can someone give me some advice on these exercises as I need them. My stress incontinence has increased and I’m trying to get fit,(strength and conditioning classes) so very unwelcome right now.
All-advice welcome.

www.gussetgrippers.co.uk/experience

You need Gussie Grips - she used to post here:
www.mumsnet.com/talk/guest_posts/2085688-Guest-post-Stress-incontinence-Fallen-fanjos-are-a-feminist-issue (sorry the links seem to have broken with the MN upgrade.

She is currently standing as an independent candidate in her local elections.

The only way I understood them was after my pelvic physio said it was like holding in a fart!

Take a big breath in, and then hold the fart while you breathe out slowly. When I first started doing that I could only do it lying down, but it has massively helped. I just had my second DC and have returned to running.

Also run on a treadmill at a 1-1.5% incline. It's softer than cement and the incline tilts you forward a bit which is also good for pelvic floor.

I was lucky enough to see a pelvic floor physio on the nhs after I had my first child. She was absolutely amazing, so lovely and reassuring. You could ask your GP to see if you can get a referral. The physio will tell you how to do the exercises properly, and give you a plan based on what your issues are (mine was prolapse rather than continence). They do make a difference, so worth it!

Get the Squeezy app. It prompts you to do your exercises and keeps a record. And if you can afford it see a private physio, it cost me £250 for a couple of appointments where she measured my muscle strength and taught me how to do the squeezes.

Get a perifit.
Absolutely fabulous

found this thread as I'm also unsure if I'm doing them correctly, I've watched YouTube videos but still unsure if I'm doing them right. I've seen videos which say don't squeeze your buttocks but I kind of always naturally seem to clench my buttocks when attempting pf exercise don't understand how not to when all the muscles are connected down there. Any advice?

I imagine which part I'm exercising and it does help. Imagine you are sucking something up there. Another good idea to make sure you're exercising the right area is to go for a wee and stop the pee mid flow (only do this once as it's not good for you and could cause a uti, but I was told it's ok to do once).

If you have the time money do private pilates lessons on a reformer machine. A good pilates instructor can teach you exactly how to identify and train all the necesary muscle groups.

Recommend the Squeezy app too but what made a huge difference to me was doing other exercises like kettle bell swings where you have to clench as you swing. I had an Elvie but actually found it did more harm than good, I think it just wasn’t right for me. Like others have said, use the technique of holding wind in. I don’t take HRT, but my GP prescribed vagirux which is a minute dose of oestrogen as a tiny pessary (if taken for a year equivalent to one dose of HRT). This helped massively too. I have to be careful but don’t have to wear any pads, even when exercising. I am 51, peri, and also had 3 vaginal births.