Pro­tect your PELVIC FLOOR

Good Housekeeping (UK) - - Good Health -

Some women at the cen­tre of the scan­dal had surgery to treat in­con­ti­nence – which is why it’s im­por­tant to do your pelvic floor ex­er­cises. Af­ter about three months of do­ing them daily – ideally three times a day – you’ll no­tice results. If you can’t feel your mus­cles work­ing, or they seem very weak, seek ad­di­tional help from a phys­io­ther­a­pist.

Step 1: Find them It’s im­por­tant to use the right mus­cles and con­tract them in the right way. Imag­ine that you are try­ing to stop your­self pass­ing urine and wind at the same time. The mus­cles should feel as though they ‘lift and squeeze’ at the same time.

Step 2: Long and slow squeezes Slowly lift and squeeze your pelvic mus­cles as hard as you can and hold for sev­eral sec­onds be­fore re­lax­ing for a few sec­onds. Work up to 10-15 squeezes that you hold for 10 sec­onds.

Step 3: Short and fast squeezes Quickly lift and squeeze your pelvic floor mus­cles for a se­cond and re­lax for a se­cond, work­ing up to 10 quick con­trac­tions.

◆ Keep for­get­ting to do your ex­er­cises? Then sim­ply down­load Squeezy – the NHS Phys­io­ther­apy App (£2.99, the itunes App Store and Google Play) – on to your phone or tablet and it will re­mind you.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.