Pelvic Floor Exercises
Scroll down for pelvic floor exercises to help you:
- Strengthen your pelvic floor
- Relieve your prolapse symptoms
- Improve your bladder & bowel control
- Recover after pelvic floor surgery
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Expert Pelvic Floor Physiotherapy exercise videos and information
What are Pelvic Floor Exercises?
Pelvic floor exercises involve repeated contraction and relaxation of the pelvic floor muscles.
Pelvic floor exercises usually aim to maintain or restore the strength and functioning of the pelvic floor muscles.
How to do Pelvic Floor Exercises?
Quick Start Guide
Correct pelvic floor exercises involve repeatedly contracting and then relaxing your pelvic floor muscles
How to Contract your Pelvic Floor Muscles
Feel your pelvic floor muscles in and around your urethra, vagina and anus
Squeeze and lift your pelvic floor muscles inwards
Keep squeezing and lifting inside for up to 10 seconds
Breathe normally throughout your pelvic floor contraction
How to Relax your Pelvic Floor Muscles
Slowly release your pelvic floor muscle contraction
Lower your pelvic floor muscles back down to resting level
Allow your pelvic floor to rest and recover before repeating this exercise again
Daily Pelvic Floor Exercise Guidelines
- Start by contracting your pelvic floor muscles up to 10 seconds at a time
- Repeat these contractions up to 8-12 times in a row for one complete set of exercises
- Relax and rest your pelvic floor muscles between every effort
- Aim to complete 3 sets of exercises throughout the day
Tips for Successful Pelvic Floor Exercises
- Practice your exercises every day
- Focus on correct technique when starting out
- Position you body where you best feel your muscles working
- Make your exercises progressively stronger over time
- Allow for 5-6 months of ongoing training to fully strengthen your pelvic floor