Thanks for the detailed advice Pholi. There's no mention of squats as a substitute for PFE in Hold it Mama although she does recommend practicing in many different positions as you improve. There's also quite good explanations of how to make sure you're doing it right. I think this is what worried me most as most advice I've read just talks about doing the pee stopping exercise as if that's all you need to do to be sure you're using the right muscles.
I'm not sure if I'm unnaturally obsessed with this topic at the moment - I've only every had very occasional minor sneeze/laugh incontinence. I think I'm most hoping that PFE will help improve my chances of an intact perineum. I figure the more aware I am of those muscles now the more chance I have of being able to keep them relaxed during second stage.
hi again k4t, if an intact perineum is your goal, this collection of articles and studies may be useful to you. I believe the model of care you choose, and whether your environment enhances or inhibits your natural birth hormones and your freedom of movement, is significant in achieving an intact perineum.
k4t, awareness of them definitely helps you to relax during labour, and there's reasonable evidence that a strong PF and good awareness antenatally helps to maintain continence postnatally as well. Prevention is better than cure, and all that. Another good way (TMI warning) to practise relaxing the PF is when you poo - try to let it 'fall out of a big hole, rather than squeezing it out of a small hole.
Oh, and you can try doing a set every time you finish in the loo - it can be a good reminder, it's several times a day, and it's a nice private place where you can usually get peace and quiet to concentrate. You CAN do them anytime, anywhere, but the hard bit is remembering. Maybe put a sticker on the inside door handle of the loo at home to remind you, or a cartoon or 'positive birth mantra' on the inside of the toilet door?
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