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Pelvic floor exercises

Pelvic floor exercises can be done anywhere, while seated, standing or lying down.

  • Visualise a muscular sling as the floor of your pelvis, running from your tailbone to your pubic bone.
  • Lengthen your spine and relax your shoulders.
  • Focusing on your back passage, lift and squeeze upwards and inwards as though you are trying to avoid passing wind, then bring that pelvic floor lift through to the front as though you are trying to stop the flow of urine.
  • Lift and squeeze your pelvic floor for as long as possible, ensuring you continue to breathe normally.
  • Aim to hold for three seconds initially, building up to 10 seconds over time. Your shoulders, buttocks, thighs, hands and feet should remain relaxed.
  • Rest your pelvic floor for the same amount of time as your lift, before repeating.

Aim for a set of 10, with 3-5 or even 10-second holds. Repeat twice more thoughout the day.

See a health professional for more information, or call the National Continence Helpline on 1800 33 00 66 for details of your local continence professional.