How do I perform pelvic floor exercises?
Pelvic floor exercises can be performed after you have emptied your bladder, and can be done while lying down, sitting or standing. A simple starting technique is to contract the pelvic floor muscles for one second, then relax the muscles for one second. You will be able to feel a slight lifting in the area of muscle contraction, followed by a lowering feeling as the muscles are relaxed. Build up to contracting the muscles for 10 seconds and relaxing for 10 seconds. Perform this process 10 times, termed a 'set', and repeat three sets each day. For the best results, try to focus on contracting only the pelvic floor muscles and avoiding contracting muscles in the stomach, thighs or buttocks. It is also important to breathe while performing the exercises and avoid holding your breath, as this will cause other muscles to contract.