Simple exercises to help you tone and strengthen
The pelvic floor consists of layers of muscle and ligaments that stretch from the pubic bone to the end of the backbone (coccyx) and from side to side. Firm, supportive pelvic floor muscles help support the bladder, womb and bowel, and to close the bladder outlet and back passage. Fiona has a few tips to help you look after your pelvic floor. Learn to breathe diaphragmatically Inhale deeply, allowing your belly to soften gently and the pelvic floor to reduce its resting tone. Then exhale fully, at the end of the exhalation you may feel your pelvic floor increase its resting tone slightly and the belly or abdominal wall may draw in and up gently. Exercise your fast twitch muscles These are the muscles that protect against stress incontinence. Engage and then release the pelvic floor up to 10 times, as quickly as you can. Repeat the exercise three times. Exercises your slow twitch muscles These muscles support the internal organs and help protect against and manage urge incontinence. Inhale deeply to prepare. Exhale and draw up your pelvic floor. If you are not sure about engaging your pelvic floor think about your pubic bone, coccyx and two sit bones, draw those four points together and upwards, this may cause your abdominal wall to scoop in and up a little. It should not push out and down.
Seek assistance
If you are unsure, or exercising your pelvic floor makes things worse, see a women’s pelvic floor physio, find an Adore Your Floor coach or similar in your area and get some help.
Get appy
The NHS app, Squeezy, has good cues and will remind you daily to train your pelvic floor.