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How many pelvic floor exercises should I do a day?

3 times each day You should do pelvic floor muscle exercises 3 times each day. It can take time to train the muscles. You can reduce it to 1 session a day when you feel they are strong and react well when you squeeze them. This helps to keep them strong as you get older.

www2.hse.ie - How to do pelvic floor exercises - HSE.ie

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You will need to get into the correct position before you start doing the exercises.

Get comfortable

If you haven’t done pelvic floor exercises before or you have a weak pelvic floor, choose a comfortable position with the muscles of your thighs, bottom and stomach relaxed. Lying down on your side is a good position when you start for the first time. Then gradually move on and practice the exercises while sitting, standing, walking and during exercise. Do not practice the exercises while using the toilet as it can increase the chance of a urinary tract infection.

Correct posture

Holding the right posture will make it easier to do the exercises correctly. If you are sitting, make sure you sit upright and supported. If you are lying down, push your back flat against the floor.

The exercises

There are 2 ways to do pelvic floor muscle exercises. It can help to imagine that your pelvic floor is a lift or elevator. The initial squeeze is like the elevator door closing and this is followed by a lift of the muscle.

Exercise 1: Slow pelvic floor muscle exercise

Breathe all the way out before you start. Tighten the muscles of your back passage as if you are trying to stop passing wind (a fart). Now tighten and lift the muscles at the front as it you are trying not to pass urine (pee). Hold both squeezes for as long as you can - breathe normally while squeezing the muscle. Start with 5 second squeezes and then do it for longer as you feel stronger. Aim to eventually squeeze for 10 seconds. After each squeeze, relax for the same amount of time as the squeeze. You should have a clear feeling of release when you relax between squeezes. Repeat the exercise several times until the muscle feels tired. Aim for 10 repetitions. You may feel the lower part of your stomach draw in when you do this. This is a good sign if it is a feeling of tension below your belly button. It should not be a sucking in of your tummy muscles.

Exercise 2: Quick holds

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webmd.com - Prostate Cancer: Radical Prostatectomy - WebMD

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