Pelvic Floor Exercises - Waiuku Health Centre

To start with try these exercises while sitting
As your muscles get stronger, you can try the exercises in a standing position
Start with what you can achieve comfortably and build on your exercises each day
Remember to use your pelvic floor muscles during your daily activities such as when lifting and walking up stairs. Once you know where they are this will be a lot easier!
Ideally you will do these exercises daily or 3-4 days per week
Increase the length and number of pelvic floor holds you do in succession before your muscles get tired
Do 12 long, strong holds and increase the number of short fast contractions
Remember it is quality not quantity that matters

Squeezing or tightening around your anus (bottom hole), vagina and urethra (where urine comes out)
Squeeze these muscles strongly for up to 6 seconds while breathing normally – don’t hold your breath!
Release and relax your pelvic muscles
You should have a definite feeling of letting go.
Rest for 10-20 seconds – repeat the squeezing action
Resting between exercises is important
Repeat as many as you are able
Work towards 12 strong holds
Now try 5 -10 short, fast STRONG contractions.
Keep breathing normally, do NOT hold your breath
Squeeze and lift the muscles up, do NOT push down
Do NOT pull your tummy in tightly
Do NOT tighten your buttocks and thighs
Repeat these exercises for 5-10 minutes each day. Doing the exercises well is more important than doing them for a long period of time, so take the time
Always engage your pelvic floor muscles when you need them most, such as before you cough, sneeze, lift, bend, get up out of a chair

Ideally you will do these exercises daily or 3-4 days per week
Increase the length and number of pelvic floor holds you do in succession before your muscles get tired
Do 12 long, strong holds and increase the number of short fast contractions
Remember it is quality not quantity that matters