Exercises for Pelvic Floor Muscles

 

DO YOU HAVE A PROBLEM WITH ....

  Loss of urine (incontinence)?

 

This may occur when coughing, laughing, sneezing, doing physical activity, changing position, or not getting to the toilet in time.

 

  Difficulty keeping a tampon in

  Vaginal or rectal wind

 

Pelvic floor exercises done regularly can help significantly.

 

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 your urine.

 

WHAT IS THE PELVIC FLOOR?

 

This is a funnel shaped group of muscles stretching from the pubic bone in the front to the tailbone. These firm supportive muscles form the floor of the pelvic cavity and so are called the pelvic floor. They help provide support for the bladder, uterus and bowel, and to close the bladder outlet and back passage. Pelvic floor muscle activity can be likened to the action of a "trampoline" in that while it is relaxed during bowel and bladder emptying, it "springs back" on completion.

 

HOW DOES THE PELVIC FLOOR WORK?

 

The muscles of the pelvic floor are kept firm and slightly tense to help 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 because of childbirth, lack of exercise, the change of life, or some medications. Weak muscles may give you less control, and you may leak urine, especially with exercise or when you cough, sneeze, laugh or lift.

 

HOW CAN PELVIC FLOOR EXERCISES HELP?

 

Pelvic floor exercises can strengthen these muscles so that they once again give support. This may 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 will be.

HOW TO FIND THE PELVIC FLOOR MUSCLES

 

    1. Sit comfortable with your feet and knees wide apart. Lean forward and lace y your elbows on your knees. Remember to keep breathing throughout and keep your tummy, leg and buttock muscles relaxed.

    2. Imagine that you are trying to stop yourself from passing wind from the bowel and at the same time tryin to stop the flow of urine from the bladder. Tighten the muscles around the front and the back passages and lift up inside. It will feel as though you are pulling our tail toward your pubic bone. (see diagram). Your
      buttocks and legs shouldn't move but you will feel the skin around the back passage tightening and being pulled up and away from the chair.

    3. If you were unable to feel the pelvic floor muscles working, then try to locate them by doing the "stop test". The best time to do this is on the second visit to the toilet in a day to pass urine. Try to stop the flow of urine about half way through emptying your bladder. Once you have stopped the flow, relax again and allow the bladder to empty completely.

(4) You may only be able to slow down the stream. Don't worry; your muscles will improve and strengthen with exercise. If the stream of urine speeds up when you try this exercise, you are using the wrong muscles. Do not do this test each time you go to the toilet. It should be done as a test no more than once a week. 4. Now you are able to find the pelvic floor muscles and know what it feels like to exercise them.

 

PRACTISING YOUR EXERCISES

 

(1) Sit, stand or lie with your knees slightly apart. Tighten the pelvic floor muscles as hard as you can and lift up inside. Hold for at least 3 seconds if you can and keep breathing normally. Then relax the muscles slowly and rest for a few seconds.

(2) Now tighten and relax these muscles as quickly and strongly as you can. Do this 3 times pausing between each. You should feel the muscle "let go" as much as you feel it tighten.

(3) Do one hold and 3" quick and strong" contractions (as explained in 1 & 2 above) up to a total of 3 times with a rest between each. How many you do will depend on how quickly the muscle tires).

(4) Do this set of exercises at least 5-6 times per day.

(5) It takes time for exercise to make muscles stronger. It may be several weeks before you notice an improvement - so stick at it! You may 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 5-6 times a day as part of your normal daily activities, not as an exercise to be fitted in if you have time. Choose a quiet time so that you can focus on doing these exercises well. e.g. before getting out of bed, each time you finish going to the toilet.

      2. Use these muscles intelligently every time you are afraid you might leak - pull up the muscles before you change position, sneeze, laugh, cough, bend/lift, push/pull while walking and during exercise.

      3. Drink normally - at least 6-8 lasses (1000-1500 mls) of fluid every day. You should have good quantity of water and cut down on bladder irritants such as tea, coffee, cola drinks and alcohol.

      4. Watch your weight - extra weight puts extra strain on your pelvic floor, muscles.

      5. Once you have regained control of your bladder, don't forget your pelvic floor. Continue to do your pelvic floor exercises 5-6 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!

 

SUMMARY

 

This information sheet is designed to teach pelvic floor exercises, which will help you control your bladder, so you will be dry and comfortable. If you have problems doing the exercises, have no improvement or don't understand any part of this information sheet, ask your GP for a referral to a physiotherapist with special experience in continence.

 

Do your pelvic floor exercises every single day. Have faith in them.

 

You should begin to see good results in a few weeks. * The NZCA produces a Pelvic Floor Workout audio tape. For further information please phone 0800 650 659.

 

DO YOU HAVE ANY QUESTIONS?

 

Ask a health professional for help. You should consult with your GP first.

You may be referred on to a Continence Adviser, Urologist or Geriatrician. 

 

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