When to do pelvic floor exercises & how

When can I do my pelvic floor exercises?

You can do these exercises standing up, sitting or lying down, or while carrying out a range of daily activities such as boiling a kettle, talking on the telephone or watching television.

Here's how to do pelvic Floor Exercises:

1. Hold in the muscles of your back passage and those around your vagina as if trying not to go to the loo or holding in wind.
2. Tighten these muscles to the count of eight and hold, release and repeat once, twice, three times.
3. When you hold the tension in your pelvic floor muscles keep on breathing all the time!
4. Release and relax, do it again!
5. When you return to the normal position, push the muscles out. Then tighten up the pelvic floor again.
6. Repeat this several times a day while doing everyday tasks.
7. Now try to alternate between slow pull-ups and "short and sharp" fast pull-ups. First: lie, stand or sit with your knees slightly apart. Then follow these instructions:
8. Slow pull-ups: Slowly tighten and pull up your pelvic floor muscles as hard as you can. Hold for as long as possible, then relax slowly.
9. Fast pull-ups: Pull up the muscles and relax immediately.
10. Repeat both of these exercises five times or until you are tired.

As your muscles get stronger, the contraction can be held for longer and more pull-ups achieved. After a few weeks, improvement should be very noticeable but you will need to exercise these muscles regularly for several months before they gain their full strength.