Pelvic Floor Strengthening
These exercises can be done after mastering your specific regimen of pelvic floor exercises, as prescribed by your physiotherapist.
1. Pelvic Lift
- Place a rolled towel or small ball between your knees while lying on your back with knees bent and feet slightly apart
- Draw your pelvic floor in (like to hold back gas or urine)
- Draw your belly button in towards spine, squeezing the knees together
- Lift the buttocks and hold for 5 seconds.
Tip: Don't hold your breath (count aloud to help). Repeat 3-5 times once a day.
Progression exercise: When the lift and hold become too easy, progress to performing with the hands clasped above the chest, arms straight.
This one can be done with a chair, as the important part of the exercise is actually the standing up movement.
- Squat as if you are going to sit on the chair but hover 1 inch above it
- Draw your pelvic floor in first then stand back up.
Tip: This helps with the kind of incontinence that is particularly felt as one stands up, as it re-teaches the brain how to activate the pelvic floor before changes of pressure (which happens when we stand up). The same principle can be used just before a sneeze or a cough (squeeze before you sneeze).
Know your limits - know your pain
ALWAYS warm up before excercising. A 5-10 minute walk can prevent a lot of injuries.
DO NOT go back to your normal level of activity until enough recovery has been achieved or you risk re-injury.
KEEP IT COMFORTABLE never perform any excercise or stretch into acute pain. If you experience persistent discomfort, see a physiotherapist.