Pelvic floor training

How to do pelvic floor exercises

GO AHEAD AND PERFORM THE EXERCISES IN ANY POSITION

Some people find it easier to do them lying down at first, but can also be done standing up or sitting down.

IDENTIFY THE RIGHT MUSCLES

To understand how it feels to engage your pelvic floor muscles, imagine you are trying to stop yourself from passing wind and urine at the same time.
Draw your muscles upwards and forwards from the back passage towards the vagina.

IMPROVE YOUR TECHNIQUE

Imagine you are sitting on a marble. Engage your pelvic muscles so it feels like you could lift up this marble. Hold the position for three seconds, relax for three and repeat.

FOCUS FOR BEST RESULTS

Focus on isolating and tightening your pelvic floor muscles only. Be careful not to squeeze the muscles in your abdomen, thigh or buttocks.
Always breathe freely throughout the exercise and refrain from holding your breath.

DO YOUR EXERCISES EACH DAY

Perform 10 x short squeezes and 10 x long squeezes per day. Repeat 3 times per day.

It is advisable to remove your Diveen® device before performing pelvic floor exercises.