The muscles of the pelvic floor are important for controlling normal emptying of bowels and bladder. If these muscles are weak, there is an increased risk of leaking of urine or faeces. The exercises outlined below are designed to help you to strengthen your pelvic floor muscles. You should practice these exercises every day. You may not notice the difference straight away but over time your pelvic floor muscle strength will improve.

Instructions

• Sit on a chair with your feet on the floor and legs slightly apart.
• Rest your elbows on your thighs, leaning forwards slightly.
  Imagine that you are trying to stop yourself from passing wind and at the same time that you are trying to stop a flow of urine.
• The feeling is a “squeeze and lift” feeling – closing and drawing up of both the front and back passages.
• Practice this exercise both quickly and slowly.
  • Slowly – gradually tighten the muscles and hold for as long as you can, aiming to count up to 10 slowly. Do this 10 times.
  • Quickly – Tighten and relax the muscles quickly. Do this 10 times.
• Aim to do 10 slow and 10 quick exercises FOUR times each day.

It can be difficult to remember to do your Pelvic Floor Muscles. The My Squeezy App, recommended by the NHS Apps Library, can help provide extra guidance and reminders to help you to strengthen your pelvic floor. https://www.squeezyapp.com/

continence, incontinence, urine, bladder