Did you know that as little as five minutes of pelvic floor exercises a day can significantly reduce incontinence – or even make it go away? Once you get the hang of it, you can do them anywhere, at any time and it’s never too late to get started.
Pelvic floor fitness, step-by-step:
- Start off by doing the exercises lying down. This makes it easier to clench effectively.
- To isolate the muscles, start by clenching with the muscles around your back passage. Then continue clenching around the vagina and urethra. Keep clenching as if you were holding something in your vagina. Your buttocks and thighs should be relaxed. Keep clenching for two seconds, then relax for two seconds. Repeat as many times as you can.
- The strength clench. Clench the pelvic floor muscles as tightly as you can. Hold for five seconds. Relax for five seconds. Repeat 5-10 times.
- The endurance clench. Clench with medium tightness for as long as possible. Try to hold the clench for 60 seconds. Do this each time you’ve finished a session of strength clenching.
- The quickness clench. Clench as hard as you can for two seconds. Then relax for two seconds. Do this 5-10 times a day – and each time you feel a sneeze, cough or laugh coming.
