Pelvic Floor Physiotherapy information and videos to strengthen pelvic floor muscles and help overcome pelvic floor problems.
Start Strengthening Your Pelvic Floor Now
Step 1 - Find Your Pelvic Floor
Step 2 - Feel Your Pelvic Floor Muscles
Step 3 - Daily Pelvic Exercise Guidelines
Pelvic Exercises for Prolapse
Pelvic Exercises After Prolapse Repair or Hysterectomy
Pelvic Exercises Workout
Pelvic Exercises for Pregnancy
Pelvic Floor Exercises for Pelvic Pain
What Are Pelvic Exercises?
Pelvic exercises involve repeatedly contracting and relaxing the pelvic floor muscles. These exercises are designed to improve the strength, support and control provided by the pelvic floor to help women prevent, overcome and better manage some commonly occurring pelvic floor problems.
Pelvic exercises feel like a squeeze and inwards lift of the three openings in and around the area where you sit; the urethra (urine tube), vagina and rectum (bowel opening). A correct pelvic exercise also involves completely relaxing the pelvic floor muscles back to their original resting level.
Pelvic exercises can be challenging and frustrating, particularly when first starting out. Common problems include:
- How to find pelvic floor muscles?
- How to feel pelvic exercises?
- How many exercises to do?
- How long will it take to get stronger?
Quick Tips for Feeling your Pelvic Exercises
- Stop or slow the flow of urine once it has started - try this as a test and no more than once a week.
- Stop wind from passing by drawing up inside your anus - without squeezing your buttocks.
- Feel the inward movement when touching the skin between your vagina and anus.
- Look at the entrance of your vagina with a mirror to see tightening of the entrance and a small inwards movement.
How Pelvic Exercises Can Help
Knowing the right way to exercise can help women manage and address a number of pelvic floor problems. These include:
- Pelvic floor weakness
- Pelvic organ prolapse
- Pelvic floor recovery after prolapse surgery
- Pelvic floor recovery after a hysterectomy
- Bladder control problems
- Bowel control problems
- Decreased sexual sensation and enjoyment.
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