Protect your PELVIC FLOOR
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.