Pelvic Floor Exercise Leaflet

Please follow the exercises described below and watch the videos through the link and QR code for further and clear instructions.

Please note that the Pelvic Floor Muscles have different muscle fibers and we need to exercise them all with:

• Long/slow exercises for the slow fibers
• Quick exercises for the fast fibers

We also use these muscles throughout the day while we are in different positions; therefore we need to exercise them:

• In laying
• In sitting
• In standing

To get those muscles working this is what you need to do THREE times per day:

First, let’s try to locate those muscles by visualizing them as a sheath of muscles that extend from sitting bone to sitting bone and from your pu-bic bone to the coccyx.

If you like, imagine the pelvic floor as a lift or an elevator with your openings/passages as the doors.

You could think of the back passage as the back doors of the elevator and the front passage/s as the front doors of the elevator. You should be able to open and close the doors without using your stomach muscles or your buttocks.

Slow - Repeat 10 times

Visualize closing the 'back passage’ or back doors and then the ‘front pas-sages’ or front doors – Once you’ve closed the back and front doors, visu-alize yourself pulling up the lift towards your head and hold it there for 3 to 5 seconds. Let the lift go down to the ground floor and 'Open the doors'. Keep the 'doors open' for 5 seconds.

Repeat 10 times

As keeping the doors closed becomes easier, please progress to keeping them closed for a few more seconds each week until you are able to con-sistently keep the doors closed for 8-10 seconds. Between each exercise, make sure you also rest with the doors open for a few seconds.

Quick - Repeat 10 times

Close the 'back and front doors' strongly and quickly and then open them (without holding). Allow the ‘doors’ to open fully before closing them again!

Repeat 10 times.

Exercises on coughing - Repeat 3 times

Close the 'back and front doors' and hold them closed as you cough three times. Open the doors.

I would recommend that you set an alarm on your phone as a reminder to do these exercises 3 times per day! Alternatively, there are Apps such as the Squeezy App that help with instructions and reminders.

https://www.youtube.com/playlist?list=PLazCbfp_tqxyrhTV2Spp3E_sjK57Py5Lg

Scan this code to watch useful videos! These will help you with clear instructions of some of the exercises explained in this leaflet!

Try to make your exercises part of your daily habits.

Use different activities throughout the day as a mode of an ‘alarm bell’ and always choose activities that you do in different positions.

Drink plenty of fluids but cut down on bladder irritants such as coffee, tea, alcohol and sugary or fizzy drinks. Sometimes this on its own can significantly improve your bladder.

Keep your weight in the healthy/normal range Your pelvic floor muscles can only support so much!

Avoid constipation by drinking plenty of fluids and eating rich fiber foods. Avoid straining to protect your pelvic floor and sit in the following position to allow your bowels to open more easily.

See the video called ‘The bracing Technique’