Notes and Tips about the Exercises

It is important to give your pelvic floor muscles plenty of exercise, even if you do not have bladder control problems. Otherwise they may become weak, which can lead to difficulties later on. It is especially important to do the exercises if you have signs of stress incontinence, if you are pregnant or if you have recently had children.

It can take up to three months of exercising before you notice a lot of improvement. But it is worth the effort, because for most people it is the way to overcome their problems. You must keep them up for life too.

You should get into the habit of doing the exercises by linking them to everyday activities - for example, after emptying your bladder or whenever you turn on a tap. Or keep an exercise diary to help you remember. Practise the exercises in any position: lying, walking, sitting or standing - no one will be able to tell. You should also tighten your pelvic floor before activities that are likely to make you leak - e.g. getting up from a chair, coughing, sneezing or lifting.

Holding the muscles quickly like this is known as “the knack” — it takes practice to get it right!

On a positive note, a toned pelvic floor can help improve your sex life!

Getting Professional Help

A qualified practitioner, such as a specialist physiotherapist or continence nurse specialist, can teach you how to do pelvic floor exercises properly, using a variety of methods.

There are nearly 300 NHS Continence Clinics in the UK. In most cases you can book an appointment yourself, without needing a referral from your doctor.

You can find the address and ‘phone number of your nearest clinic by calling our Helpline (see below). You can also find this information by visiting our website at www.continence-foundation.org.uk/clinics

Our specialist Helpline nurses can also offer confidential advice about all aspects of bladder and bowel weakness.

Ask for the Continence Foundation’s detailed leaflets on how to do pelvic floor exercises.

You should seek help from a health professional if you see little or no change in your symptoms after trying these exercises for three months.

By Ian Holland, Communications Director, Continence Foundation

Helpline: 0845 345 0165 (9.30-1.00 M-F)
E-mail: continence-help@dial.pipex.com
Web: www.continence-foundation.org.uk