Pelvic Floor Exercises

Your doctor has recommended that you do pelvic floor exercises to help your pelvic floor muscles become stronger. These muscles help control your flow of urine from your bladder and feces from your bowel. They also help to hold your pelvic organs (bladder, uterus, bowels, vagina) in place.

There are several good reasons to do daily exercise:

• To gradually improve strength, so that the muscles will be strong enough to prevent urine and feces loss.

• To gain control over the muscles, so that you can use them quickly to prevent urine and feces loss.

• To strengthen the “pelvic hammock” that supports the pelvic organs to prevent or minimize pelvic organ prolapse.

• To relax muscles causing pelvic pain.

• To reduce extra bladder activity.

HOW TO DO PELVIC FLOOR EXERCISES

Step 1. Find and feel the location of your pelvic floor muscles

• Imagine you’re sitting on the toilet and peeing. Then imagine stopping the flow of your pee. The muscles you’re using are the pelvic floor muscles. Another way to make sure you’ve got the right muscles is to insert your finger into your vagina while you try the exercise. You should feel the muscles tighten around your finger.

Step 2. Do the pelvic floor exercises

• Be in a comfortable position—lie down, sit or stand.

• Tighten your pelvic floor muscles. Make sure your stomach, thighs and bum are relaxed.

• Hold for 5 to 10 seconds. Repeat 10 to 15 times per session.

• Do the exercises at least 3 times every day.

• You can do the exercises while doing other things like sitting on the couch reading, cooking dinner or waiting in the line at the grocery store.

REMEMBER:

• These exercises take concentration. Initially, do your exercises in a quiet place, with few distractions. As you become stronger and more proficient, you will be able to do your exercises anytime and any place.

• The three positions to do your exercises in are lying, sitting, and standing. The lying position is the easiest and the standing position is the hardest.

• Rest or relax the muscles for twice as long as you tighten them. For example, if you tighten for five seconds, rest or ten seconds.

• Do not hold your breath while exercising. Instead, count out loud.

• Strengthening takes time. Although you will notice some improvement within two to three weeks of exercising, your muscles will not reach their full strength for four to six months.

• Do not stop exercising. If you stop exercising, your pelvic floor muscles will weaken slowly and your incontinence, prolapse, or pelvic pain may return. You need to do these exercises for the rest of your life, however, it takes only 12 to 15 maximal contractions, twice a week, to maintain your strength.

• To make them into a lifetime habit, do your pelvic floor exercises while doing other activities: tighten while you are taking a shower, brushing your teeth, during commercials, while watching television, reading a book, standing in line at the grocery store, at red lights, or while waiting to cross the street.