Last night i sneezed and i wet myself lol
lucky i was at home.
i think i need to do pelvic floor
how do you do them? is is just squeezing in and holding and then releasing ?
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Last night i sneezed and i wet myself lol
lucky i was at home.
i think i need to do pelvic floor
how do you do them? is is just squeezing in and holding and then releasing ?
As far as I know, its just pretending you are doing a pee and stopping it mid wee - hold the muscles for the count of ten or something, and then release. Then do it for a few minutes a day or something.
I did this a couple of weeks ago infront of Mum and DH, who both cracked themselves. ><; Thank GOD I was at home too!
To give me my credit it was a sneezing fit and I was pretty snuffled up with the cold and was carrying a bulk amount of water in my bladder because I was trying to flush it all out of my system before our wedding... which was in 4 days time! Doesn't help we have little heffalumps sitting on ours bladders either haha.
But yes, pelvic floor is just squeezing in those muscles you use to stop yourself from peeing (even try to actually stop yourself from peeing so you know which ones they are if you're not sure)and then letting go again. I should really start to do mine too.
As someone who has a mild prolapse I have been to the physio about it and the advice that she gave me was, to imagine you are sitting on a silk hankie and you are trying to "suck it up" and hold it before you let it go.
She said it is the visual she gives the older ladies so they can almost picture the hankie and do the exercises properly.
As for the wetting your pants, this is the exact reason I wear pads most days. Rather that than an untimed sneeze catch me by suprise!
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.
Just something to keep in mind :)
Pelvic floor exercise
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.
As I sit here quietly doing my exercises I am also laughing my head off at the silk hankie and 'suck it up' lol I think thats a wonderful way of describing it! :D:
Ohhhh I did the same thing the other night! So embarrassing! I didn't dare tell my DH he would have had fun with it for weeks!
Thanks for the detailed information Alan, will definitely have to start doing this!
I have had terrible hayfever and have been peeing myself quite regularly. Usually just a tiny bit.
The question is how do I remember to do the exercises?
Maybe set a recurring reminder on your phone to start with? Under some other name of course :lol: then once you're in the routine associate it with something you do regularly.
Thanks everyone for all the great information, im sure it will help a lot of ppl reading this post.
We really need to do them, its just trying to remmeber to do them lol
I started last night, i hope i was doing them right , after i had done them it hurt a little but, not sure if its meant to
It is not unusual to have some discomfort. When we talk about exercising your pelvic floor we are talking about exercising and strengthening a muscle and just like any muscle that is not used to being exercised it can be uncomfortable until it gets stronger and used to being exercised.
Keep doing them exercises girls, better to have some discomfort now than to pee your pants every time you lagh, cough, smeeze or pick something up.
Does anyone else find them really tiring - I find it quite hard to hold for 10 secs.
It will become easier as the muscle becomes stronger
yeah i find them a real effort, they make me tired and sore, i find it hard to hold for 10 secs as well