Pelvic floor muscles are layers of muscles, and together their role is to support and maintain the position of the pelvic organs. Having strong pelvic floor muscles provides better control of the bladder and bowels.
If the pelvic floor muscles become weak, the internal organs are not fully supported, and individuals may experience difficulties controlling the release of urine and faeces.
Pelvic floor muscles become loose for a variety of reasons:
- High impact lifting
- Age
- Menopause
- Obesity
- Pregnancy and childbirth
- Heavy lifting
- Chronic coughing
- Straining on the toilet
- Following pelvic surgery, such as a hysterectomy, or bladder repair
- Constipation
Although in time pelvic floor exercises can be done anywhere and anytime, it is better to learn the exercises in the following way:
- Sit on a chair, toilet seat/lid
- Make sure the feet are flat on the floor, and the legs are slightly apart.
- Lean forward ensuring your elbows are resting on your knees.
- To strengthen pelvic floor muscles, the individual must sit comfortably and squeeze the muscles 10-15 times in a row. It is important to stay relaxed and not hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
- Once the individual has become confident doing pelvic floor exercises, they can try to hold each squeeze for a few seconds.
Every week, more squeezes can be added, but be careful not to overdo it as it can be harmful to the bladder. Resting in between each set is recommended.
After a few months, the individual should start to notice the results and the incontinence should improve.
It is important to continue with the pelvic floor exercises despite any noticed improvements.