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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.

 

2. Squat

 

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.