Imagine that you are trying to stop yourself from passing wind and wee at the same time. You can also think of squeezing tight in the vagina. You should feel your pelvic floor muscles ‘squeeze and lift’ inside. Don’t hold your breath or clench your buttocks. You may feel a gentle tightening in your lower tummy, which are your deep tummy muscles working to help the pelvic floor.
Pelvic Floor Exercise Programme
Your pelvic floor exercises should include long squeezes and short, quick squeezes.
Long Squeezes
- Squeeze and lift your pelvic floor muscles tight, hold for up to 10 seconds and release.
- Repeat your long squeezes, with a rest in between each, until you feel that your muscles are tired.
Short Squeezes
- Quickly squeeze and lift your pelvic floor muscles and immediately relax and lower them.
- Always let the muscles fully relax before the next squeeze.
How Often Should I Do Pelvic Floor Exercises?
Build up your exercise programme over the following weeks and months. You should notice the exercises getting easier in around 3-5 months.
Once improved continue to practice them once a day to maintain the improvement. You may find the NHS squeezy app useful to support you with your daily pelvic floor exercises.