What causes pelvic floor muscle weakness?
- Pregnancy and Childbirth
- Hormone changes of menopause
- Being over weight
- Decreased muscle tone with ageing
- A chronic chough
- Long term straining when constipated
- Repeated heavy lifting
- Pelvic surgery
- Inactivity
How to do pelvic floor exercises
Pelvic floor exercises can be done anywhere and anytime, but initially you may prefer to do them in sitting or lying.
- Lie or sit comfortably with your knees slightly apart and feet flat on the bed or floor
- Tighten and pull up the ring of muscles around your back passage, as if you are trying to stop passing wind (don't tighten your buttock or thigh muscles while you do this)
- Also tighten and pull up the muscles around your front passage, as if you are trying to stop passing urine.
- Keep breathing!
There are two types of exercises: Slow Twitch and Fast Twitch.
Slow twitch muscles are endurance muscles and help keep everything in a good place all day.
Fast twitch muscles respond quickly when needed e.g. with coughing, sneezing and running.
To perform the slow twitch exercises:
- Count how long you can hold the squeeze (maximum 10 sec).
- Relax and let go for 10 sec.
- Repeat for a maximum 10 times or until you muscles feel tired.
To perform the fast twitch exercises:
- Pull up the pelvic floor muscles as before.
- Hold for one second and then relax.
- Repeat for a maximum 10 times or until you muscles feel tired.
It is important to try not to:
- Squeeze your buttocks together
- Bring your knees together
- Hold your breath
- Pull in your tummy muscles too much
- Lift your shoulders / eyebrows or toes upwards.
- If you do any of these, you are not working your muscles correctly.
How often should I practice?
Try and build your pelvic floor exercises into your everyday life. e.g. after going to the toilet and while brushing your teeth.
Constant repetition gets good results. Always work your pelvic floor muscles before you cough, shout, sneeze, jump or lift, or anything that makes you leak.
If you find it is a panic to go to the toilet, work your pelvic floor to delay going and as you walk to the bathroom.
Once you feel confident in doing the exercises try doing them in all positions, such as standing or walking.
How quickly will I see results?
Your muscles can take up to 6 weeks to get stronger, but you may notice improvements sooner if you start getting your muscles to work before things that cause you a problem e.g. coughing / sneezing. It may take up to 6 months to see a significant improvement.
Do not give up! Pelvic floor exercises have been shown to give great results when you continue doing them for life!
Leaflets
- Pelvic Floor Exercises for Women
- Pelvic Floor Exercises for Men
- Pelvic Floor Muscle Exercises and Advice - A guide for trans men, trans masculine and non-binary people (who were assigned female at birth)
- Pelvic Floor Muscle Exercises and Advice - A guide for trans women, trans feminine and non-binary people (who were assigned male at birth)
Useful Links
- NHS YouTube: Your Pelvic Floor
- NHS YouTube: Pelvic Floor Exercises
- CSP: Exercise Advice for Incontinence
- Releasing the Pelvic Floor for Women
- Bladder and Bowel UK
- Bladder and Bowel Community
- Age UK
- Multiple Sclerosis Society
- Parkinson's UK
- Alzheimer's Society UK
Pregnancy:
- CSP: Pregnancy-related Incontinence
- NHS YouTube: How and when should I do pelvic floor exercises?
- Pelvic Girdle Pain in Pregnancy
- Aquanatal Guidelines
- Fit for Birth
- Fit for Pregnancy
- Fit and Safe: Exercises in the Childbearing Year