Pelvic Floor Health

Exercising the pelvic floor muscles helps to improve control of the  bladder and the bowel.

Pelvic Floor Exercises
Pelvic Floor
Iechyd Llawr y pelvis

What is the Pelvic Floor?

The pelvic floor contains layers of muscle and ligaments. These stretch from the pubic bone to the base of the backbone (coccyx) and from side to side.

Firm, supportive pelvic floor muscles help support the bladder, womb and bowel.

Exercising the pelvic floor muscles can strengthen them. This will improve your bladder control and improve or stop leakage of urine. Like any other muscles in the body, the more you use and exercise them, the stronger the pelvic floor muscles will be.

What Are Pelvic Floor Exercises?

To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times.

Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time.

When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.

Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes.

After a few months, you should start to notice results. You should keep doing the exercises, even when you notice they’re starting to work.

Pelvic Floor Yoga Exercises

Before undertaking physical exercise, please consult your physician.