Do you pee a little when you cough, sneeze or are active? Then pelvic floor exercises might help.
Step 1: With steady even breathing, start with conviction. Just a few ‘good’ exercises are better than many lackluster ones.
Step 2: Without tightening your bum cheeks, squeeze AND draw-in the muscles around your bottom hole and your girly-parts at the same time. Lift them UP inside. Try to hold them strong and tight for as long as you can, whilst building up to 10 seconds. Now, let them go and relax.
Hold tight for 10 seconds I hear you exclaim!!! Trust me I know. It’s hard!!
Step 3: Repeat. Squeeze, lift, then let go and relax. Repeat. Squeeze, lift, then let go, relax. Repeat. Squeeze, lift, then let go!
It’s tricky to keep the breathing steady, but it’s important - so keep trying. It’s fair to say that I still haven’t mastered it. Hopefully you are better than me.
Step 4: Aim for 3 sets of 10 lift and squeeze exercises - three times a day. This can be while walking, standing, sitting, or lying down. Each set of 10 will take roughly 2min each. So all the time you need to invest in your body is 6min per day to start off.
Tell me – how do you remind yourself to do your pelvic floor exercises?
Pelvic floor exercises: Start today! Squeeze and lift. Hold tight for 10 seconds. Relax and repeat 10 times
(3 times a day – any time, any place).
Should you need a little back up protection while strengthening your pelvic floor muscles, then try Vivo Bodywear! Hands down - the best bladder control underwear you will find!
Please note, pelvic floor exercises do not work for everybody. Consult your doctor or pelvic health physio if in doubt.