The other ladies have already explained it all, just something to add, I was told to do 15reps, 3 times per day (everyday), so 45 in total per day. Was also told NOT to make yourself stop peeing everytime you pee, just sometimes. The nurse told me this as if you do try it EVERY time, your bladder will get use to it and will aumatically will just do it and can cause probs down the track.
First get to know what it feels like and how to do it.
When you go to the toilet (for a wee) try to stop the urine mid stream, and hold it for a few seconds. Try to do this 2 or 3 times each time you go to the toilet. After you have mastered this the next step is to not only stop the flow of urine but to pull the urine out of the toilet and back into your bladder (not for real). You can imagine how hard your muscles would have to pull up to do this and that is what you should aim for.
When you know what it feels like and how to do it. You should do the same thing throughout the day. A good idea would be to use a prompt to encourage and remind you to exercise. For example, exercise every time you sit down and before you get up again or every time you open a door, (see a door, pelvic floor). After a few weeks you will be exercising without even thinking about it.
And another way:-
Sit on a dining room type chair.
Spread your knees apart.
Lean forward so that you can feel your vulva touching the chair seat.
Now imagine that you have got diarrhea and are not near a toilet.
Pull up your muscles in you bottom.
Hold your muscles in that position.
Next try to lift your vulva of the chair seat by just using your pelvic floor muscles.
Hold that for 10 seconds.
Repeat this about 10 times.
You need to do this at least 8 times a day.
These guides are only designed to let you know what it feels like. Once you have mastered the feeling you should be able to correctly do your pelvic floor exercises at any time and in any position.
Registered User
Reply With Quote
Bookmarks