Pelvic floor exercises for after pregnancy
  
How to exercise your pelvic floor muscles
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How to exercise your pelvic floor muscles


First of all, you need to identify the muscles that you'll be working, which doesn't come easily to everyone.

The best way of doing this is to stop yourself mid-flow when you're urinating - it's your pelvic floor muscles doing the work! However it's not a good idea to do this too much as stopping when you're urinating can lead to other problems.

If you still can't quite work out where these muscles are then when you try to do the exercises for the first few times, place a couple of fingers inside your vagina. If you feel a slight squeeze then you know you're doing it right.

How to exercise your pelvic floor muscles:  

Now that you've identified where these muscles are - contract the muscles with an inward and upward movement. It's important not to hold your breath, tighten your stomach or squeeze your buttocks and thighs: these are the wrong muscles.
Once you're comfortable with the technique, alternate between slow and fast contractions.

For the slow contractions, gradually tighten the muscles and hold for 10 seconds, and for the fast contractions, tighten and relax the muscles quickly. Aim to do 10 fast and 10 slow 4 times a day.

So now that you've learned the technique, you can work on these exercises anywhere you like: at home, on the bus, even while you're at your desk...!


Parenting Editor
2013/01/20
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