The Pelvic Floor Muscles

In Metamor4sis, I posted about a condition called LAI - light adult incontinence. A condition that plagues many women, one way to improve is to do pelvic floor muscles exercises.

"What are the pelvic floor muscles?" I hear you ask. These are the sling-like muscles which support our pelvic organs (read bladder, uterus and bowel). If they are weakened, we can have bladder and bowel incontinence. They also play an important part pregnancy and childbirth (support during pregnancy and later guide the baby's head out during labour), and in sexual function (but more of that later.....)

So how do we strengthen our pelvic floor muscles? Well, not only have I taught about this during my life as a midwife, I have past personal experience having had three children myself.

First thing you need to do is to know where your pelvic floor is and recognise when you are "pulling" or "tightening" them. (I still remember telling pregnant ladies and their partners at the ante-natal classes in my usual cheeky way ... many years ago, I hasten to add!)

The second best way is to sit on the toilet... with your knees apart. Then pee! You have to do it with your knees apart otherwise you would use other, external muscles ie the thigh and buttocks. Don't hold your breath too much!

After a while, you will recognise them. And once you do, wherever you are, three times a day at least, you can imagine that you are trying to stop yourself passing urine and at the same time trying to stop yourself passing wind. Your muscles should feel as though they 'lift and squeeze' at the same time.

It is recommended that you squeeze ten long squeezes followed by ten short squeezes. A long squeeze means you need to hold it for several seconds and then relax it for the same length of time. You can actually feel your muscles getting a little tired. A short squeeze is a minute and then relax. Again, you do it until you feel your muscles are tired.

It can take three to five months before you notice an improvement.

Oh yes, I said "second best way" earlier. You are possibly wondering what the best way is.

(Did I mention I was cheeky?) The best is during intercourse. Squeeze them and see if you get a reaction. If he blinks or gawks or goes wow, well done!