Pelvic Floor Muscle Training in Women
BLADDER HELPLINE 0800 650 659
WHAT
ARE THE PELVIC FLOOR MUSCLES?
The
pelvic floor muscles are the layer of muscles stretching from the pubic bone at
the front, to the tailbone at the back and form the floor of the pelvis.
The
pelvic floor muscles:
Support
the bladder, bowel and uterus (womb).
Help
to close off the bladder and bowel outlets to help prevent leakage.
May
respond to sexual response and orgasm.
Factors contributing to pelvic floor muscle weakness:
· Pregnancy
· Childbirth
· Straining to empty the bladder or bowel with or without
constipation
· Constipation
· Persistent heavy lifting
· Chronic cough (from smoking, chronic bronchitis or asthma)
· Being overweight
· Lack of general fitness
HOW
TO WORK YOUR PELVIC FLOOR MUSCLES
The
first step is to correctly identify the muscles.
· Sit in an upright chair with your back supported.
· Relax your thighs, buttocks and tummy muscles.
· Breathe calmly, your tummy should gently rise and fall.
· Imagine trying to lift your vagina up inside or imagine you
are trying to hold back urine, or wind from the back passage.
· When you lift your pelvic floor muscles, try to keep
breathing into your tummy. (Do not brace your tummy tightly or hold your
breath)
· If you are unable to feel a definite squeeze and lift action
of your pelvic floor - don’t worry! Even people with very weak muscles can be
taught these exercises.
· If you feel unsure whether you have identified the correct
muscles try to stop your flow when passing urine, then restart it. This may
help you to identify the correct muscles
to use, but remember THIS IS A TEST ONLY. Do not exercise your pelvic floor
muscles this way.
· If you are unable to feel a definite squeeze and lift action in your pelvic floor muscles, you should seek professional advice.
STARTING
YOUR PELVIC FLOOR MUSCLE TRAINING PROGRAMME
At
first you may need to perform these exercises while sitting or lying down. As
the muscles strengthen, you can progress to exercise while standing. Like any
activity, start with what you can achieve and progress from there. Remember to
use your muscles whenever you exert yourself during your daily activities.
When
you are sure you can lift your pelvic floor muscles correctly, follow the
guidelines below to improve the strength and function of your muscles.
· Aim to lift your muscles quickly and strongly
· Hold from 1-10 seconds then relax the muscles completely
· Rest in between each lift from 3-5 seconds
· Repeat 8-12 times (This is 1 set)
· Do 3 sets per day
To
progress your exercises, as you lift and hold your muscles add three quick
lifts on top of your sustained hold.
Aim
for a quality lift. If your muscles are weak, allow more rest time in between
each lift. You may only be able to achieve a few lifts at one time.
To
improve the strength and function of your pelvic floor muscles, aim to exercise
them everyday for at least 3 months.
After
this period if your muscles feel strong, keep exercising them. Aim to do 3
sets, 3 times per week.
Some
helpful hints
· Seek medical advice for chronic cough
· Keep your weight within a healthy range for your height and
age
· Develop good bowel habits (see ‘Healthy Bowel Habits’
leaflet)
· You should anticipate that improvement in pelvic floor muscle
strength will take 3-6 months of regular training of the muscles.
Do
other exercise to stimulate good pelvic floor function such as walking or
pilates. Going to the gym may also be beneficial but avoid heavy
lifting/straining exercise if your pelvic floor muscles are weak.
The
best results will be achieved by seeking help from a women’s health
physiotherapist or continence advisor who will design an individual training
programme especially suited to you. Pelvic floor muscle exercises may also be
useful for people on a bladder training programme (see Bladder Retraining
leaflet).
HOW
TO SEEK HELP
There
are health professionals qualified to help you with bladder control problems.
Ask your GP for advice or phone the free phone helpline.
For all enquiries BLADDER HELPLINE
Call 0800 650 659
or write: National Office, PO Box
270, Drury 2247
Email: jan@continence.org.nz, Phone: 09 236 0610
VISIT OUR WEBSITE
www.continence.org.nz
* Acknowledgement: Continence Foundation of Australia
