Physiotherapy
To perform a pelvic floor muscle contraction, imagine that you are trying to stop yourself from passing wind and at the same time trying to stop yourself passing urine. Aim for a feeling of squeeze and lift by closing and drawing up the back and front passages.
Long squeezes
Tighten up your pelvic floor muscles and hold for as many seconds as you can (maximum 10 seconds)
| Length of time held: ……………………………………… seconds |
Release the squeeze for a few seconds, making sure the muscles are fully relaxed. Then repeat the tighten, hold and relax sequence as many times as you can until the muscles tire (up to a maximum of 10).
| Number of repetitions completed: |
Short squeezes
Quickly tighten your pelvic floor muscles for 1 second, then immediately release the squeeze. Repeat until the muscles tire (up to 10 times).
| Repeated: …………………………………………………….. times |
This will help your muscles react quickly when you laugh, cough, sneeze, etc.
Home exercises
| Hold the long squeezes for: ………………………………. seconds |
| Repeat this long squeeze: …………………………………. times |
| Repeat this short squeeze: ………………………………… times |
You should be doing at least three sets of exercises daily.
By completing these exercises your pelvic floor will get stronger and you will be gradually able to increase your ‘hold’ time and the number of repetitions you can do.
Remember not to hold your breath, squeeze your legs together, tighten your buttocks or tense anywhere else. Draw up around your back passage and then bring that tightening forward to include the muscles around the vagina. The feeling is one of squeezing and lifting inside you.
In addition, always tighten up your pelvic floor whilst lifting a heavy object, sneezing or coughing. This technique is called ‘the knack’ and prevents increased abdominal pressure placing further strain upon your pelvic floor.
Diary
Keep a note of how many sets of exercises you do each day starting with the day you receive this leaflet.
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Contact us
For advice or further information please contact the physiotherapy department.
Telephone: 01642 854453
Email: [email protected]
Patient experience
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.
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T: 01642 835964
E: [email protected]