Introduction

These exercises aim to strengthen your pelvic floor muscles in order to regain control of your bladder. The information contained here is not meant to be substitute for medical attention. Before you start any exercise program, consult your physiotherapist or physician.

You should not experience discomfort or pain during or after these exercises. If you do, stop the exercises. Consult your physiotherapist.

Examples of Exercises

Exercise 1

• Lie down, sit or stand.
• Tighten your back passage, squeeze your front passage muscles as well.
• Contract for one second. Then relax completely.
• Repeat several times.
• Gradually increase these "fast" contractions.

TARGET: Repeat the exercise several times throughout the day. Do not hold your breath or use your bottom (back thigh) or tummy muscles.

Exercise 2

• Lie down, sit or stand.
• Hold the contraction for 5 seconds. Then relax completely.
• When you can do these "slow" contractions well, increase the holding time to 10 seconds.
• Repeat several times.
• Gradually increase these "slow" contractions.

Exercise 3

• Lie down, sit or stand.
• Tighten your pelvic floor muscles gradually in 5 steps, holding at each step, until you are contracting as hard as you can.
• Release your hold slowly in 4 steps.
• Repeat several times.

Test

• When you are passing urine, try stopping mid-stream and holding for 5-10 seconds.
• Then relax and allow your bladder to empty completely.
• Do this mid-stream urine test once a week until you can stop without leaking.

Warning! Do not do this when you pass urine first thing in the morning.

Tips

Developing A Useful Habit

• Always ‘squeeze’ before you cough, sneeze, lift or do any activity that trigger a leak.
• Practise this regularly until it becomes a habit.

Other tips:

• Keep the area dry
• Reduce alcohol intake
• Do not empty bladder ‘just in case’
• Use pad only when necessary
• Reduce coffee/tea/cola intake
• Remember that pelvic floor exercises (Exercise 1 – 5) can be done any time, in any position, and anywhere. For these muscles to stay strong, you must continue them regularly for life.