Pelvic Floor Exercises

Oh, how I wish I followed the advice given to me about doing these easy daily exercises. It is because of this that I can tell you how important they really are, as I'm currently receiving physiotherapy for a slight prolapse and weakened pelvic floor muscles.

What is Your Pelvic Floor?

Your pelvic floor is made up of a sling of muscles, ligaments and tissue. It runs from your pubic bone to the base of your spine.

What Does It Do

Your pelvic floor is there to support your bladder, bowel and uterus (womb).

It gives control over when you empty your bladder and bowels.

What Affects Your Pelvic Floor During Birth

After nine months of pregnancy and carrying all that weight on your pelvic floor it then has to stretch considerably for the birth. There are a few reasons why you may overstretch your pelvic muscles during birth.

• Pushing for a long time.
• A big head.
• A tear.
• A forceps delivery.

When To Start Your Exercises

As soon as you feel you can. It maybe the last thing you want to do, but this can aid you in your recovery. Pelvic floor exercises after birth can increase the blood flow to the perineum and this will help to reduce and bruising and swelling, it will also help to heal any tears and strengthen any over stretched skin too. It is important to start them as soon as you can to help strengthen the support it gives to your bladder and bowels, to prevent any leakage.

How To Do These Exercises

Breath in as normal and when you breath out, pull up your pelvic floor muscles as if you were holding your wee or wind. Hold this for about 5 seconds to begin with and increase to 10 seconds when this is easily achieved. You should aim to do these 5 times a day in sets of ten contractions each time, please remember to breath normally.

If you do have any problems with your pelvic floor support then please consult your GP, but remember that some leakage is common after birth. You will be referred to a physiotherapist or continence nurse to assess your situation.

--Kerryflump (talk) 04:03, 4 May 2013 (UTC)n.

I was always told to pull in the muscles in order. So the anal, vaginal and then the ones at the front (urethra). It is quite useful to be able to separate them thus. Once all are being tightened then hold for 10 seconds or longer.

--Mad Margaret (talk) 22:22, 4 May 2013 (UTC)

Tip From My Physiotherapist

My loverly Physio gave me this advice this week,and it really works ( or it did for me ).

When you get a sudden urge to urinate, or think you may get a little leakage before getting to the toilet. Place your finger tightly against the upper part of your Philtrum( just under your nostril). This are is a pressure point and works on your bladder. Hold it until the urge to urinate has gone.

--Kerryflump (talk) 20:06, 6 May 2013 (UTC)