How To Practise Pelvic Floor Exercises for Urinary Incontinence

Urinary incontinence affects millions of people all over the world, and it can be both embarrassing and inconvenient. Pelvic floor exercises are one of the most effective ways to manage urinary incontinence and regain control over your bladder. In this blog post, we'll explain what the pelvic floor is and how to do pelvic floor exercises correctly.

The pelvic floor is a group of muscles that support the bladder and bowel. These muscles are located between the pubic bone and the tailbone, and they help to control urination and bowel movements. When these muscles are weak or damaged, they can cause urinary incontinence.

Pelvic floor muscle training (PFMT) is a type of exercise that strengthens the pelvic floor muscles. These exercises can help to improve urinary incontinence by increasing muscle tone and improving muscle coordination. There are many different types of PFMT exercises, but they all share one common goal: to squeeze and lift the pelvic floor muscles.

1. Start by finding a comfortable position. You can do PFMT exercises sitting, standing, or lying down. If you're new to PFMT, it might be easiest to start by doing the exercises lying down
2. Squeeze your pelvic floor muscles as if you're trying to stop urine from flowing out of your body. Hold for 3-5 seconds, then relax for 5 seconds
3. Repeat this process 10 times for one set. Aim to do 3 sets of 10 repetitions per day
4. As your muscles become stronger, you can increase the number of repetitions per set as well as the number of sets per day
5. It's important to focus on squeezing only your pelvic floor muscles while you're doing the exercises – make sure not to flex your abdominal or gluteal (buttock) muscles at the same time.If you're having trouble isolating your pelvic floor muscles, try placing your hand on your abdomen just above your pubic bone while you do the exercises – you should feel a gentle contraction in this area when you squeeze your pelvic floor correctly

Urinary incontinence doesn't have to be a part of your life – with a little time and effort, you can regain control over your bladder with pelvic floor muscle training (PFMT). These exercises are simple to do and can be done anywhere, so there's no excuse not to give them a try!