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Pelvic floor

In sitting – as before:

Exercise 1- slow pull-ups

Tighten the pelvic floor muscles slowly. Continue to tighten for your length of hold, relax, and feel the muscle let go. Rest for the same number of seconds. Repeat this 5 times. As it gets easier, gradually increase length of hold and number of repeats, aiming for 10 seconds.

Exercise 2 - fast pull-ups

Tighten the pelvic floor muscles quickly. Let go straight away. Repeat this 10 times – approximately 1 contraction per second.

Pelvic floor exercise routine

Do exercise 1 and 2 at each session. As soon as you can, increase to 10 slow and 10 fast pull-ups. Aim to repeat each session at least 3 times each day. As your muscles get stronger you may progress to doing the exercises in standing as well as in sitting or lying. Do not expect immediate improvement – so do not give up. You need to continue this routine for at least 6 months. As the muscles get stronger you will be able to increase your hold time and number of repetitions at each session. Do not practice stopping the flow of urine midstream.



last updated march 2018