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98 percent of women don’t do pelvic floor muscle exercises
A Continence Foundation of Australia survey found 98 percent of women don’t do pelvic floor muscle...
A Continence Foundation of Australia survey found 98 percent of women don’t do pelvic floor muscle exercises the recommended three times a day. And of the few who do, only half do them correctly.
Yes that’s right, you should be doing them 3 times a day!
So now you know you should be doing them, it’s time to start doing them – which can be done while seated, standing or lying down.
*Lengthen your spine and relax your shoulders.
Focusing on your back passage, lift and squeeze upwards and inwards as though you are trying to avoid passing wind, then bring that pelvic floor lift through to the front as though you are also trying to stop the flow of urine.
*Lift and squeeze your pelvic floor for as long as possible, aiming to hold for 3-5 seconds, building up to 10 seconds over time. Your shoulders, buttocks, thighs, hands and feet should remain relaxed, and you should continue to breathe as normal throughout the lift.
*Rest your pelvic floor for the same amount of time as your lift, before repeating.
*Aim for up to 10 holds in one set. Repeat sets twice more throughout the day.
A few points to remember: don’t hold your breath and don’t clench your butt, thighs or face. All the lifting and squeezing should be internal.
Can you do it?
