Watch Pelvic Floor muscles Video here
What is the pelvic floor?
The pelvic floor muscles are at the base of the pelvis and attach from the pubic bone at the front to the tail bone at the back. They are like a hammock and support the bladder, uterus and bowel. They also help control the bladder and bowel and play a role in sexual function.
WHAT do my pelvic floor muscles do?
HOW do I activate my pelvic floor muscles?
Below are a few cues to help you activate your pelvic floor muscles:
Imagine you are holding wind in, or squeeze your anal sphincter and lift up and in
Imagine you’re lifting a scarf up through your vagina to your heart, or squeeze your labia closed and lift up and in
Imagine you’re holding in the urge to go wee, or nodding your clitoris or retracting the clitoris inside you
HOW MANY should I be able to do?
3 sets of 10 repetitions of 10 second holds in standing
Daily or bring them in when you lift –
In this way you are doing them functionally throughout every day.
Pelvic floor safe exercises? Pelvic floor safe exercise are completely woman dependant
PELVIC FLOOR DYSFUNCTION
Weak pelvic floor muscles
Possible signs and symptoms of weak pelvic floor include:
Possible signs and symptoms of an overactive pelvic floor include: