Introduction
The pelvic floor muscle is a group of firm supportive muscles. It stretches like a hammock from the public bone in front to the bottom of the backbone. It supports all the organs inside the abdomen and helps to hold the bladder in its correct place. It gives extra "squeezing control" when you cough or sneeze. It also prevents urine leakage which are usually resulting from weakened pelvic floor muscles. Pelvic floor muscle exercise helps to strengthen the weakened muscles so that they can support and improve the bladder control again. Indications include stress incontinence and urge incontinence.
Steps
- To identify the right pelvic floor contraction
- Imagine to stop passing flatus or stool. Squeeze and lift the muscles tightly around your back and front passages
- Imagine while you are sitting on the toilet and passing urine then try to stop the urine stream
- The "stop test" is not recommended as a regular exercise once you already know how to contract the muscles
- The nurse may insert 1-2 clean fingers into your vagina (for women), or anus (for man) to feel the right squeeze
Practicing pelvic floor muscles exercises
- Sit, stand or lie comfortable with your knees slightly apart
- Slowly tighten and pull up the pelvic floor muscles, hold the contraction for at least 5 to 10 seconds
- Repeat the contract-relax sequence for 10 cycles. (slow pull up)
- Pull the muscles up quickly and tightly then relax immediately (fast pull-up)
- Repeat the exercises for 10 cycles
How often should I do the exercise?
Do at least 5 tunes every day (slow pull-up or fast pull-up). You should not:
- Use your tummy, thigh or buttock muscles
- Hold your breath during exercise
