Pelvic floor training exercises for women

Who can have weak pelvic floor muscles?

Particularly pregnant women, women after childbirth and women during and after menopause.

Where are the pelvic floor muscles located?

They sit like a hammock between your pubic bone at the front and your tail bone at the back. They have a role in supporting your bladder, uterus and bowel, they also have a role in continence and in sexual function.

How to perform your pelvic floor exercises?

Sit or lie on your back keeping your buttock relaxed, imagine that you want to squeeze around your front and back passage. At the front, squeeze the muscle around the urethra and the vagina (imagine you are stopping the flow of urine) and at the back squeeze the muscles around your anus (imagine you want to stop passing wind). Hold the contraction for 8-10 seconds; then relax for 8-10 sec, and repeat 10 times. You should be doing 3 sets of 10 contractions per day in a sitting, lying or standing position.

Good practice and please don’t hesitate to contact me if you have any questions!