The Continence Advisory Service
Fartown Health Centre
Spaines Road
Huddersfield
HD2 2QA
Tele: 01484 415515
Pelvic Floor
Exercises for
Women
Locala Community Partnerships
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Beckside Court, Bradford Road, Batley WF17 5PW
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Guide to pelvic floor muscle exercises for women
Helpful Addresses and links :
Where are the pelvic floor muscles and what do they do?
Bladder & Bowel Foundation
The pelvic floor muscles form the basin of your pelvis. They are
attached between the bottom of your spine (the coccyx or tail bone)
and the pubic bone at the front. They support the bladder, the
womb (uterus) and the bowel.
Pelvic floor muscles help to control when you pass urine and empty
your bowels. These muscles should be firm and strong. If they are
weak they will not provide support and control for your bladder and
bowel.
Pelvic floor muscles also have a role to play in controlling the
symptoms of some types of prolapse.
SATRA Innovation Park
Rockingham Road
Kettering
Northants NN16 9JH
Telephone 01536 533255
www.bladder&bowelfoundation.org
PROMOCON 2001
Promoting Continence and Product Awareness
Redbank House St Chad’s Street
Cheetham
Manchester
Helpline 0161 834 2001
www.promocon2001.co.uk
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Some facts to be aware of:
Why do pelvic floor muscles become weak?

It’s easy to forget to do exercises
There are many reasons why these muscles weaken:

Try to tie them in with an activity you do every day e.g. cleaning
your teeth

Carrying extra load during pregnancy

After childbirth

Do not stop and start when passing urine as this can prevent
your bladder emptying effectively

A chronic or smokers cough

Sometimes people notice an improvement within a few weeks
but it may take longer than this before you notice a change.
Don’t give up practicing your exercises

Lack of general fitness

Changes due to menopause and age

Too much lifting heavy things

Being constipated for a long time

Being overweight

High impact exercises put stress on your pelvic floor and may
increase the risk of urine leaks. Tightening your pelvic floor
muscles before and during an activity such as lifting will reduce
the risk of leaking
If your pelvic floor muscles are weak you may leak urine
or faeces when you:

Cough or sneeze

Laugh

Blow your nose

Get up from a chair

Exercise

Lift, bend or stretch
Your programme;
How can I exercise my pelvic floor muscles correctly?
During your examination the nurse or physiotherapist will have
checked to make sure you are able to contract your pelvic floor
muscles properly.

Once you know how it feels to work these muscles start a
regular exercise programme of fast and slow exercises at
least 4 times a day
You may also have been given a tailor made programme in line
with the findings

Slow exercises- will strengthen your muscles enabling
them to support your bladder and bowel.

Fast exercises- will train your muscles and reduce the risk
of urine leaks when you cough, laugh or sneeze
Start by;




choosing a comfortable position with your knees slightly
apart.
tighten up your back passage as if trying to stop passing
wind.
at the same time tighten up as if trying to stop yourself
passing urine.
continue tightening and be aware of the feeling of lifting and
squeezing these muscles.
Try not to;


clench your buttocks or squeeze your thighs together.
hold your breath.
You can check yourself by trying the following;



hold a small mirror so you can see the area between your
legs.
tighten your pelvic floor muscles
you should see the skin between the back passage and
vagina lift and move away from the mirror.
Date
Slow exercise
Hold Time
Repetitions
Fast exercise
Lower stomach
hold