Tips to Help You 1. If you don’t think 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 muscle. Pelvic Floor Muscle 2. Get into the habit of doing your exercises Exercise Programme For further information and advice please contact: Women’s Health Physiotherapy Team Urodynamics Department Created by: Women’s Health Airedale General Hospital Approved by: Helena Tudhope Steeton Date: 29/05/07 Version: 1 Review: 29/05/08 Keighley BD20 6TD Tel 01535 293657 Do you have a problem with: How to Perform the Exercises • Loss of urine control (incontinence)? This may occur when laughing, sneezing, running, jumping, doing aerobics, Squeeze and Hold • getting up from a chair or not getting to the toilet in time. This exercise will build up your deep endurance muscles. • Keeping a tampon in place? • Lie on your back with your knees bent and your feet slightly • Vaginal or rectal wind? apart. • Prolapse in the vagina? • Imagine you are trying to stop yourself from passing wind or trying to stop the flow of urine. Pelvic floor muscle exercises can help you to improve your • The feeling is one of squeeze and lift, closing and drawing bladder control. up the front and back passages. • Hold the squeeze for 10 seconds • Gently let go allowing your pelvic floor muscle to relax completely. • Progress the exercise by performing it sitting or standing up. Date Hold Rest Repeat X Daily Pelvic floor muscles are a large sheet of muscles between the pubic bone and tail bone which support the bladder, bowel Signature vagina, uterus and bowel. If these muscles are weak they can sag like a hammock. The muscles do not provide enough Fast Contractions support for your internal organs if they are weak. This exercise will build up your superficial fast muscles. • Quickly tighten and pull up your pelvic floor muscles. The pelvic floor muscles can be divided into two groups: • Relax immediately. Do not try to hold the contraction. • Slow muscles which provide continual support. These • Repeat quickly 10 times. muscles require endurance and stamina. • Progress the exercise by repeating more times. • Fast muscles which supplement the action of the Date urethral sphincter when coughing or sneezing. The urethral sphincter stops the flow of urine. These muscles need to be Repeat strong and fast. Signature It may take 3 to 6 months of regular exercise to get results but persevere with the exercises as it will be worth it in the end.