Pelvic Floor

Pelvic Floor

How to strengthen your pelvic floor?

Here is a guide from our women’s health expert Georgina Parker

Firstly, you need to learn about your pelvic floor muscles, the muscles situated at the base of your pelvis. These muscles support your pelvic organs, bladder and womb and control going to the toilet. Sit comfortably and tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time.  A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Please do not do this regularly because you may start retaining urine, which could lead to infections.  If you’re not sure you are exercising the right muscles, put your index finger into your vagina, then squeeze. You should feel a gentle squeeze when doing the exercise.

pelvic floor

The movement is an upward and inward contraction, not a bearing-down effort.  Put your hands on your abdomen and buttocks to make sure you can’t feel your tummy, thighs, or buttocks moving.Don’t hold your breath. You should be able to hold a conversation at the same time, or try counting aloud while you’re doing the exercises. You need to train your pelvic floor muscles through repetition, in the same way as you would train a muscle group at the gym.

Slow contractions:

Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.

  • Lift your pelvic floor muscles to a count of ten.
  • Hold the muscles tight for 10 seconds.  You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.
  • Gradually increase the time until you reach 10 seconds.
  • Relax your muscles and rest for 10 seconds.
  • Repeat the contractions up to 10 times.

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Fast contractions

Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.

  • Lift your pelvic floor muscles quickly.
  • Hold the contraction for one second.
  • Relax the muscles and rest for one second.
  • As  you progress,  aim to do this up to 20  times.

If you are having trouble with controlling your bladder, having difficulties since having your baby or want to know more about women’s health then please contact me in clinic on 02076030040 or geogina.parker@kenphysio.com

many thanks

Georgie

 

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Kensington Physio & Sports Medicine was founded in 1992 to offer private physiotherapy services to the West London area. We have a well established team of leading, experienced therapists who thrive on patient progress in a supportive team environment.... Read More

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