Bio-Medical Research’s Physiotherapist:
Pelvic floor exercise tips: When done correctly, pelvic floor exercises are really effective. Knowing how to do them correctly can be difficult so contracting the right muscles are key to ensuring you are getting the best out of your exercises.
How do I recognise the pelvic floor muscles?
The self-test: Insert one or two fingers into the vagina and tighten your pelvic floor to see if you can feel the squeeze.
The pelvic floor exercise:
- Sit comfortably on an upright chair, knees slightly apart and weight evenly distributed on both buttocks or lie down with your knees bent and slightly apart
- Slowly tighten the pelvic floor starting at the back passage (think of trying not to pass wind) and next tighten around your vagina (think of stopping the flow of urine mid-stream). Squeeze and lift both areas together and hold for 2 seconds
- Then completely release for 2 seconds. Increase to 3 seconds hold and 3 seconds relax. Over time the goal is to hold for 10 seconds and rest for 10 seconds. It is important to release the muscles completely. Try to do this twice a day for 20 repetitions, morning and evening
- You can also practice quick contractions – 1 or 2 second contractions followed by 5 seconds rest. Everyone is different so your exercise programme should suit your needs. A good guide would be to aim for 5 minutes, 2 or 3 times daily
Get the most out of your pelvic muscle training:
- Make sure you are focusing on the pelvic floor muscles and not your buttocks, abdominal or thigh muscles
- Don’t hold your breath - correct breathing as you contract your muscles is important
- Try to do the exercises each day
- Record how many you do and for how long to see your progress
Additional tips and advice:
- Squeeze when you sneeze: Just before you cough or sneeze, quickly squeeze and hold the muscle as tight as you can, go ahead and sneeze or cough and then release. You can practice holding while coughing
- Don’t keep going to the toilet ‘just in case’ – try to focus on your improved pelvic floor strength and use it to give you confidence
- During exercises or more strenuous activities, keep the muscles tightly squeezed for extra control
- Avoid large quantities of tea, coffee and alcohol
- Drink the recommended 1.5 litres of water daily
If you are one of the many women who have struggled to effectively work your pelvic floor muscles through exercise / kegels, Vital Compact can help. It trains and strengthens the pelvic floor muscles by ensuring the right muscles are targeted in the right way every time which is key to ensuring you are getting the best outcome. For more information visit www.neurotechvital.ie or call Freephone 1800 511 511.
