Can I do pelvic floor exercises at home?

Where to do your pelvic floor exercises

Pelvic floor muscles are the muscles that connect the pubic bone (just beneath the centre of your bikini line), with your tailbone.

They act a little like a bouncy hammock to keep your bladder, bowels, (and womb, in women), supported and working well.

Most of the time you don’t even think about them, but sometimes these muscles stop working as well as they should (for example, after childbirth or prostate surgery) and then you may start noticing some problems, such as leaking urine when you cough or sneeze.

All women should perform pelvic floor exercises on a daily basis, preferably three times a day and up to six times a day if experiencing symptoms. Men are usually best not performing them routinely, but should do them after prostate surgery or when experiencing symptoms of pelvic floor weakness.

There is excellent research to show that pelvic floor exercises can help keep your pelvic floor healthy, and are incredibly effective at treating a variety of bladder, bowel and pelvic floor issues.

Once you have got the hang of them, you can do them whenever and wherever you wish! They are easy to do sitting or lying down, and a little harder to do standing up (although this is a great position to exercise in too).

You don’t need any equipment or special clothes and no-one else will know that you are doing them. They are easy to do at home, in the office or even in the car (but not if you are driving as you should give them your full concentration).

Try practising several times a day, for a week or so, and if you are still struggling to work out what to do, then you can see a pelvic health physiotherapist to have an assessment and understand exactly what you need to do.

You can find a pelvic health physiotherapist near you by searching the Squeezy directory.

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