Pelvic Floor Exercises

If stress incontinence is developed in an individual, there is a good chance that it can be cured with pelvic floor exercises. Pelvic floor exercises are also useful to prevent incontinence, particularly for women who have had children.

Knowing the pelvic floor muscles

The pelvic floor muscles are a group of muscles that wrap around the underside of the bladder and rectum. It is advisable that one strengthens one’s pelvic floor muscles.

On developing stress incontinence– Stress incontinence is when urine leaks when there is a sudden extra pressure (‘stress’) on the bladder. Urine tends to leak most when one coughs, laughs, or when one exercises (like jump or run). Strengthening the pelvic floor muscles can often cure stress incontinence.

Post childbirth. The common reason for the pelvic floor muscles to become weakened is childbirth. If one does pelvic floor muscle exercises after childbirth, it may prevent stress incontinence developing later in life.

Exercising right Pelvic floor muscles to handle stress- incontinence

It is important that one exercises the correct muscles.

Exercising the right way:

Sitting in a chair with one’s knees slightly apart, imagining one is trying to stopping wind from escaping from the anus (back passage). One will have to squeeze the muscle just above the entrance to the anus. One should feel some movement in the muscle. Buttocks or legs should not be moved.

Thereafter, one will imagine passing urine and trying to stop the stream. One will find oneself using slightly different parts of the pelvic floor muscles to the first exercise (ones nearer the front). These are the ones to strengthen. If one is not sure that one is exercising the right muscles, a couple of fingers can be put into the vagina. One should feel a gentle squeeze when doing the exercise.

Performing the exercises:

Exercises need to be done every day.

One needs to sit, stand or lie with one’s knees slightly apart. Then slowly tighten the pelvic floor muscles under the bladder as hard as one can. Hold to the count of five, then relax. Repeat at least five times. These are called slow pull-ups.

Then the same exercise needs to be done quickly for a second or two. Repeat at least five times. These are called fast pull-ups.

These need to be kept repeating the five slow pull-ups and the five fast pull-ups for five minutes.

The above exercises should be aimed to be done for about five minutes at least three times a day, and preferably 6-10 times a day.

Ideally, each five-minute bout of exercise should be done in different positions. That is, sometimes when sitting, sometimes when standing, and sometimes when lying down.

As the muscles become stronger, the length of time needs to be increased as one holds each slow pull-up. One is doing well if one can hold each slow pull-up for a count of 10 (about 10 seconds).

Other muscles should not be squeezed at the same time as one squeezes one’s pelvic floor muscles. For example, any muscles in one’s back, thighs, or buttocks should not be used.

In addition to the times one sets aside to do the exercises, one should try to get into the habit of doing exercises whilst going about everyday life. For example, when answering the phone, when washing up, etc. After several weeks the muscles will start to feel stronger. One may find one can squeeze the pelvic floor muscles for much longer without the muscles feeling tired.

It takes time, effort and practice to become good at these exercises. It is advised that one does these exercises for at least three months to start with. One should start to see benefits after a few weeks. However, it often takes 8-20 weeks for most improvement to occur. After this time one may be cured from stress incontinence. If one isnot sure that one is doing the correct exercises, a doctor can be asked, physiotherapist or continence advisor for advice.

If possible, exercising should be continued as a part of everyday life for the rest of one’s life to stop the problem recurring. Once incontinence has gone, you may only need to do 1-2 five-minute bouts of exercise each day to keep the pelvic floor muscles strong and toned up, and incontinence away.

Alternate methods of exercising pelvic floor muscles

Sometimes a physiotherapist will advise extra methods if one is having problems or needs some extra help performing the pelvic floor exercises. These are in addition to the above exercises. For example:

Vaginal cones. These are small plastic cones that are put inside the vagina for about 15 minutes, twice a day. The cones come in a set of different weights. At first, the lightest cone is used. One needs to use the pelvic floor muscles to hold the cone in place. So, it helps one to exercise one’s pelvic floor muscles. Once one can hold on to the lightest one comfortably, one may move up to the next weight, and so on.

Electrical stimulation. Sometimes a special electrical device is used to stimulate the pelvic floor muscles with the aim of making them contract and become stronger.

Biofeedback. This is a technique to help you make sure that you exercise the correct muscles. For this, a physiotherapist or continence advisor inserts a small device into your vagina when you are doing the exercises. When you squeeze the right muscles, the device makes a noise (or some other signal such as a display on a computer screen) to let you know that you are squeezing the correct muscles.

Pelvic floor exercises on not having incontinence

The type of exercises are exactly the same as above. If one is not used to pelvic floor exercises then perhaps the exercises are done as often as described above for the first three months or so. This will strengthen up the pelvic floor muscles. Thereafter, a five-minute spell of exercises once or twice a day should keep the muscles strong and toned up which may help to prevent incontinence from developing in later life.