It is thought that up to 50% of all females perform their pelvic floor exercises incorrectly. Evidence from research has shown that having your pelvic floor assessed by a specialist pelvic physiotherapist and a program prescribed is the most effective way to improve your pelvic floor muscles and prevent any associated complications.

Below are some tips for exercising your pelvic floor but please call to make an appointment for your pelvic floor assessment and bespoke program.

 

Exercising the pelvic floor includes contracting and relaxing the muscles.

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Contracting;
· Squeeze your back passage like you are stopping yourself passing wind/sucking spaghetti up your bum/picking confetti up with your bum.
· Close your vagina like you have got into a lift and the doors have closed/pulling your seat bones together.
· Lift your vagina like the lift being taking up to the 3rd floor/ski lift moving from your bottom to the top of the mountain, just above the pubic bone.
· Fully relax the muscles, allow your bottom to relax down.
· Keep breathing and try not to contact your big bottom muscles, lift your shoulders or squeeze your upper tummy.

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Relaxation;
Diaphragmatic or belly breathing;
· Place one hand on your chest above your breasts and the other over your belly button.
· Breathe in through your nose, like you are smelling the flowers, your chest should not move much but your belly should lift and expand.
· Breathe out through your mouth, like you are blowing out a candle, again your chest should not move much but your belly should sink back down.
· As you breathe in imagine your pelvic floor as a hammock that is moving downwards.