Pelvic Health
The pelvic floor muscles are a wonderful, hard-working part of the body that deserve a special kind of attention it often misses out on! Maintenance of a strong pelvic floor is essential to continence (bladder and bowel health) and sexual function – so why don’t we show it more love?
Download our Pelvic Health Guide and/or browse the topics below to find out more about pelvic health and pelvic floor muscles:
What are Pelvic Floor Muscles?
Pelvic floor muscles are an important but often overlooked set of muscles that everyone has. Watch our introduction videos (below) for advice on pelvic floor muscle basics including where they are and what role they play in your body.
What are pelvic floor muscles?
What do pelvic floor muscles do?
Anatomy of the pelvic floor muscles (penis model)
Issues with Pelvic Floor Muscles
Because bladder, bowel, and pelvic health is often not talked about, it can be difficult to know whether or not you might have an issue, what is “normal”, and when you should consider seeking help. View our downloads and/or watch our videos on pelvic floor muscle issues (below) to find out more.
Bladder and Bowel Guides
Our Bladder and Bowel Guides are available to download in six different languages - Te Reo Māori, Hindi, Samoan, Chinese, Tongan, and English! These charts, checklists, and tips help you understand what is typically "normal" or "healthy", what you can do to maintain a healthy bladder and/or bowel, and how to know when you should seek further help. Download them here (PDF).
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Bladder and Bowel Diary
The purpose of this Bowel and Bladder Diary is to keep track of your urine output (wees) and bowel habits (poos) over time to monitor and understand your individual bowel and bladder patterns. Fill in this diary every day for at least one week (seven days) whenever you use the toilet. Print as many copies of the Diary as needed to complete one week of toilet use. Use the Bristol Stool Chart and Urine Chart. Download them here (PDF).
What can go wrong with pelvic floor muscles?
General symptoms of pelvic floor muscle dysfunction
What options are there to improve continence?
Prostate Cancer and the Pelvic Floor Muscles
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Pelvic Health During and After Pregnancy
Pregnancy is one of the more common times when people think about their pelvic health. Pregnancy changes place extra stress on the pelvic floor, and vaginal delivery can create further issues. Watch our pregnancy videos (below) to learn more about pelvic health during and after pregnancy, and you can download our Pregnancy Guide for more in-depth information.
- How does pregnancy and delivery affect the pelvic floor?
- Who should do pelvic floor exercises during pregnancy?
- Perineal massage
- What is a prolapse, what are the symptoms, and how do I know if I have one?
- Bladder leakage after having children
- What happens to the abdominal muscles during and after pregnancy?
- Sex during and after pregnancy
- Exercise during and after pregnancy
Strengthening Your Pelvic Floor Muscles
How to Strengthen Your Pelvic Floor Muscles
Why are pelvic floor muscle exercises important?
How to do pelvic floor exercises
How to tell you are doing pelvic floor muscle exercises correctly
Things to avoid when doing pelvic floor muscle exercises
Pelvic Floor Exercise Myths
“I don't have any problems, so I don't need to worry about my pelvic floor.”
“I do pelvic floor exercises, so I don't have to worry.”
“It’s too late to strengthen my pelvic floor now.”
“If I need to rush to the toilet, I need to strengthen my pelvic floor.”
“I need to drink eight cups of water a day.”
Reducing Pelvic Floor Muscle Strain
Bending and lifting
Emptying your bowel
Changing positions (e.g. moving from sitting to standing)
Where to Get Help
Database of Pelvic Floor Safe Fitness Instructors
List of Continence Physios and Advisors
What is a pelvic health physiotherapist and what do they do?
How do I know if I need to see a pelvic health physiotherapist?
What happens during a pelvic health physiotherapy visit?
How long does treatment take?
What would the cost be?
Can all physiotherapists treat pelvic floor problems?
How does a pelvic health physiotherapist assess pelvic floor muscles?
