How to do Pelvic Floor Exercises / HARTMANN Information Centre

The HARTMANN Team

Men and women can suffer from incontinence. Incontinence is a hidden condition and many people are afraid to admit they are unable to hold their bladder or bowel. For some, this is a short-term problem as a result of a medical condition or medication but for many others, it is a problem that is on-going.

The good news is that there are ways to improve your incontinence and one is pelvic floor muscle exercises.

What do Pelvic Floor Muscle Exercises Do?

They are a ‘clench and release’ exercise that tightens the muscles that help the bladder to retain urine until you are able to pass it.

They don’t require complex equipment or expensive gym clothing either. They are exercises that can be done anywhere, in the comfort of your home or when you are out and about, at work and so on.

By completing regular cycles of pelvic floor exercises daily, you can hope to notice an improvement in your incontinence within weeks. Keep them up, and it is possible to regain complete bladder control once more.

How to do Pelvic Floor Exercises Correctly

You need to be sure that you are exercising the right muscle and in the right way. This video shows you the steps to effective pelvic floor exercising by;

  • Helping you to identify and isolate the pelvic muscle that you need to strengthen in order to gain improved control over your bladder and when you urinate
  • Identifying the positions that you can use when exercising your pelvic floor muscle
  • Looking at how you can ensure you are doing the exercises correctly such as breathing normally throughout, placing one hand on your stomach to ensure you are not cramping your stomach muscles and not tensing your thigh muscles
  • Looking at developing the exercises from increasing cycles to lengthening the time you clench your pelvic floor muscles before you release

To find out more, take a look at this short video.

If you are concerned or would like further advice about incontinence, please contact your GP.

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Please tick the box below to confirm:

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