Pelvic Floor Maintenance

Firstly it is necessary to find the right “squeeze” muscle. A relaxed position is important:

for example, lie on the floor on your back and slightly bend your legs or place a pillow under your legs and feet. Put a hand on your stomach to check that the muscles are relaxed. Start with small, short squeezes to build up the strength of your muscles. Squeeze for 2 seconds and relax for 2 seconds. Repeat 10-15 times.

Once you master the squeeze training technique and have found the right squeeze muscle, you can start endurance training.

Commitment to training regularly is important. Please be aware that pelvic floor muscles tire easily, so always remember to rest between each long squeeze.

Squeeze only for as many times as you have the strength to keep up the squeeze for 5 seconds.

Another squeezing method is to squeeze as hard and as long as you can. The length of these squeezes should vary between 30 seconds and 2 minutes. Quite a number of people can squeeze for even longer.

Lie on your back with your feet on the floor, and your legs bent and slightly spread apart. Squeeze the pelvic floor slowly and close your rectum as if to prevent air from escaping. Hold the squeeze for 6-7 seconds, relax and rest. Perform the same exercise while lying on your side or flat on your stomach. Repeat 10 times, max. 30 times.

1. Lie on your back with your feet on the floor, and your legs bent and slightly spread apart. Squeeze the pelvic floor slowly and close your rectum as if to prevent air from  scaping. Hold the squeeze for 6-7 seconds, relax and rest.

2. Perform the same exercise while lying on your side or flat on your stomach. Repeat 10 times, max. 30 times.

3. Lie on your back. At a later stage try

other positions too. Squeeze the pelvic floor and close your rectum, do a few long squeezes, preferably 30 seconds or longer, relax and rest for a longer time.

4. Sit on a chair with your legs slightly spread apart. Lean back a little and slightly bend the small of your back. Squeeze your pelvic floor and sense how it closes around the anus. Hold the squeeze for 6-8 seconds, relax and rest. Repeat 10 times, max. 30 times.

5. Sit on a chair with slightly spread legs. Lean forward on the chair. Squeeze your pelvic floor and close your rectum. In this position, you can feel the squeeze around the urethra. Hold the squeeze for 6-8 seconds, relax, and rest. Repeat 10 times, max. 30 times.

6. Sit on a chair with your legs slightly bent and a straight back. Squeeze your pelvic floor and close your rectum. Please note that you can feel the squeeze around the vagina in this position. Hold the squeeze for 6-8 seconds, relax, and rest. Repeat 10 times, max. 30 times.