Pelvic floor exercises for women to treat stress incontinence
The pelvic floor muscles are a sling shaped muscle, located from the pelvic bone at the front to the bottom of the spine.
Learning to exercise the right muscles:
- Sit in a chair with your knees slightly apart. Imagine you are trying to stop wind escaping from your anus (back passage). You will have to squeeze the muscle just above the entrance to the anus. You should feel some movement in the muscle. Don’t move your buttocks or legs
- Hold to the count of ten and then relax. Relax for 3 or 4 seconds before trying another pull up. Repeat at least ten times. These are called slow pull ups
- Then do the same exercises but contract and release quickly
- Repeat ten times. These are called fast pull ups
- Do not squeeze other muscles at the same time as you squeeze your pelvic floor muscles. For example, do not use any muscles in your back, thighs, or buttocks
- If you are not sure that you are exercising the right muscles, put a couple of fingers into your vagina. You should feel a gentle squeeze.
What do they do?
They hold the bladder, urethra, bowel and womb in place, our pelvic floor muscles help to close the bladder and bowel outlets. As we pass urine pelvic floor muscles relax at the same time the bladder contracts (tightens) to allow the urine to be emptied.
Pelvic muscles need to remain strong to prevent leakage from the bladder or bowel. Pelvic floor muscles can become weaker
due to childbirth, lack of exercise, age, surgery. Weak pelvic floor muscles can cause problems, such as urinary incontinence, bowel incontinence and reduced sensitivity during sexual intercourse.
You need to do these exercises every day.
You will need patience and perseverance in order to improve your pelvic floor muscles. You may not notice an improvement for six to eight weeks but as you continually perform them the muscle will become stronger and the exercise will be easier to perform.