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PELVIC
FLOOR EXERCISES
Introduction
Physiotherapists,
doctors and nurses know that pelvic floor exercises can help you
to improve your bladder control. When done correctly, pelvic floor
exercises can build up and strengthen the muscles to help you to
hold urine.
What
is the pelvic floor?
Layers
of muscle stretch like a hammock from the public bone in front to
the bottom of the backbone. These firm supportive muscles are called
the pelvic floor. They help to hold the bladder, womb and bowel
in place, and to close the bladder outlet and back passage.
How
does the pelvic floor work?
The
muscles of the pelvic floor are kept firm and slightly tense to
stop leakage of urine from the bladder or faeces from the bowel.
When you pass water or have a bowel motion the pelvic floor muscles
relax. Afterwards, they tighten again to restore control.
Pelvic
floor muscles can become weak and sag because of childbirth, lack
of exercise, the change of life or just getting older. Weak muscles
give you less control, and you may leak urine, especially with exercise
or when you cough, sneeze or laugh.
How
can pelvic floor exercises help?
Pelvic
floor exercises can strengthen these muscles so that they once again
give support. This will improve your bladder control and improve
or stop leakage of urine. Like any other muscles in the body, the
more you use and exercise them, the stronger the pelvic floor muscles
will be.
Learning
to do pelvic floor exercises
It
is important to train to do the exercises in the right way, and
to check from time to time that you are still doing them correctly.
| 1. |
Sit
comfortably with your knees slightly apart. Now imagine that
you are trying to stop yourself passing wind from the bowel.
To do this you must squeeze the muscle around the back passage.
Try squeezing and lifting that muscle as if you really do have
wind. You should be able to feel the muscle move. Your buttocks
and legs should not move at all. You should be aware of the
skin around the back passage tightening and being pulled up
and away from your chair. Really try to feel this. |
| 2. |
Now
imagine that you are sitting on the toilet passing urine. Picture
yourself trying to stop the steam of urine. Try doing that now
as you are reading this. You should be using the same group
of muscles that you used before, but don’t be surprised
if you find this harder than Exercise 1. |
| 3. |
Next
time you go to the toilet to pass urine, try the ‘stop
test’ about half way though emptying your bladder. Once
you have stopped the flow of urine, relax again and allow the
bladder to empty completely. You may only be able to slow down
the stream. Don’t worry; your muscles will improve and
strengthen with time and exercise.
If the stream of urine speeds up when you try to do this exercise,
you are squeezing the wrong muscles. |
Do
not get into the habit of doing the ‘stop test’ every
time you pass urine. This exercise should be done only once a day
at the most.
Now
you know what it feels like to exercise the pelvic floor!
Practising
your exercises
| 1. |
Sit,
stand or lie with your knees, slightly apart. Slowly tighten
and pull up the pelvic floor muscles as hard as you can. Hold
tightened for at least 5 seconds if you can, then relax. Repeat
at least 5 times (slow pull-ups). |
| 2. |
Now
pull the muscles up quickly and tightly, then relax immediately.
Repeat at least 5 times (fast pull-ups). |
| 3. |
Do
the two exercises — 5 slow and 5 fast — at least 10
times every day. |
| 4. |
As
the muscles get stronger, you will find that you can hold for
longer than 5 seconds, and that you can do more than 5 pull-ups
each time without the muscle getting tired. |
| 5. |
It
takes time for exercise to make muscles stronger. You are unlikely
to notice improvement for several weeks — so stick at it!
You will need to exercise regularly for several months before
the muscles gain their full strength. |
Tips
to help you
| 1. |
Get into the habit of doing your exercises with things you do
regularly — every time you touch water if you are at home,
every time you answer the phone if you are at the office …
whatever you to often. |
| 2. |
Do the ‘stop test’ once a day when passing urine.
Stopping your urine should get faster and easier. |
| 3. |
If
you are unsure that you are exercising the right muscle, put
one or two fingers in the vagina and try the exercises, to check.
You should feel a gentle squeeze if you are exercising the pelvic
floor. |
| 4. |
Use
the pelvic floor when you are afraid you might leak — pull
up the muscles before you sneeze or lift something heavy. You
control will gradually improve. |
| 5. |
Drink normally — at least 6-8 cups every day. And don’t
get into the habit of going to the toilet ‘just in case’.
Go only when you feel that the bladder is full. |
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Watch
your weight — extra weight puts extra strain on your pelvic
floor muscles. |
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Once
you have regained control of your bladder, don’t forget
your pelvic floor. Continue to do your pelvic floor exercises
a few times each day to ensure that the problem does not come
back. |
You
can do pelvic floor exercises wherever you are. Nobody need know
what you are doing!
Do
you have any questions?
This
information is designed to teach you how to control your bladder,
so that you’ll be dry and comfortable. If you have problems
doing the exercises, or if you don’t understand any part of
this information, ask your doctor, nurse, continence advisor or
physiotherapist for help.
Do
your pelvic exercises every single day. Have faith in them. You
should begin to see good results in a few weeks.
Pelvic
floor exercises for men
Men
have the same hammock-like sling of pelvic floor muscles as women,
and if they have ‘weak bladders’ (particularly after treatment
for an enlarged prostrate) they too can benefit from the exercises
described from above — with, of course, the necessary allowances
for difference in anatomy!
Source:
The Continence Foundation, UK
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