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If you have any concerns about your pelvic floor function you should obtain advice from your GP or contact your local Continence Adviser.

Patient Information:
Looking After Your Pelvic Floor

Introduction

Like other muscles in the body, the pelvic floor needs exercise. A healthy, fit and strong pelvic floor is important to both men and women. Weak pelvic floor muscles can give rise to a range of embarrassing and unpleasant symptoms that can reduce quality of life.

Good pelvic floor muscle health is invaluable for life long continence AND also for sexual health. Pelvic floor muscle exercises will not only maintain your pelvic floor but they will improve, restore and maintain good sexual function as well

Here are some key statistics relating to pelvic floor muscle health

1 in 3 women leak urine when they laugh, cough or sneeze
1 in 3 women suffer incontinence problems 5 years after childbirth
Yet only a third of women with these symptoms seek help
1 in 10 men suffer with continence problems such as experiencing a strong urge to urinate, increasing frequency of need to urinate, leakage of urine and regular trips to the bathroom at night
Most people delay for up to 2 years and on average they wait 5 years before talking to their doctor. Many don’t at all, simply because they are too embarrassed to do so!

What are pelvic floor muscles?

They are layers of muscles stretching like a hammock from the front to the back of the pelvis. They are firm and supportive, helping to hold the bowel, bladder and the uterus (in women) in place and control the outlets of the bladder and bowel. When you pass urine or have a bowel motion, the pelvic floor muscles relax. After emptying, they tighten again to restore control.

What are the causes of pelvic floor problemsn and who is
at the highest risk?

Childbirth is a big factor due to the additional weight on the pelvic floor muscles and as a result of torn muscles
Ageing can also cause pelvic floor problems for example, the menopause in women results in reduced oestrogen levels which can weaken the pelvic floor muscles
Pelvic surgery and prostate surgery (in men) can weaken the muscles in the pelvic floor
People who are diabetic and/or obese are more prone to suffer as these conditions can also be contributing factors
Simply not looking after your pelvic floor muscles can cause problem

The signs and symptoms to look out for

If you are a woman and you:

leak urine on coughing, sneezing, laughing or physical exertion
leak urine before reaching the toilet
are menopausal

If you are a man and you:

leak urine before reaching the toilet
suffer post urination dribble
have symptoms relating to erectile dysfunction

Finding your pelvic floor

For women
Lie down on your back with your head resting on a pillow, bend your knees and keep your feet flat, about 50 cm apart – relax in this position.
First imagine stopping yourself passing wind, tighten the opening of the bowel, but not your thighs or buttocks.
Then squeeze the muscles around your vagina and front passage – imagine trying to stop the flow of urine.
Finally tighten the muscles around both the bowel and around the vagina and front passage together. As you squeeze focus on feeling the muscles lifting upwards and forwards towards the pubic bone. Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.
Some women may be able to hold for only 1 to 2 seconds and others as many as 8 to 10 seconds.
It is important to discover your length of hold, to relax and to feel the muscle let go.

For men
Lie down on your back with your head resting on a pillow, bend your knees and keep your feet flat, about 50 cm apart – relax in this position.
First imagine stopping yourself passing wind, tighten the opening of the bowel, but not your thighs or buttocks.
Then imagine that you are trying to stop yourself passing urine.
Finally tighten muscles both at the front and back together. You may see the base of the penis move in and your testicles lift. Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.
Aim to hold for 5 seconds and when you let go, feel the muscles relax.
Some men can hold for 1 to 2 seconds at first and others 5 to 6 seconds. It is important to discover your length of hold, to relax and to feel the muscle let go.

Exercising your pelvic floor - for women & men

Exercises can be done while standing, sitting or lying down.

Exercise 1. Slow pullups

Tighten the pelvic floor muscles slowly and continue to tighten for up to 5 seconds. Let go and feel the muscles relax and return to their original position.
Rest for a count of 5 seconds and repeat this slow hold 5 times.

Exercise 2. Fast pullups

Tighten the pelvic floor muscles quickly, do not hold, and feel the muscle let go straight away. This helps you cope with quick movements or coughing.
Repeat this 5 times – approximately 1 contraction per second.

Further Information

If you would like more information about pelvic floor exercises or other urological matters contact the Bristol Urological Institute, on 0117 959 5690.

The above guide is intended for general information only. If you have any concerns about your pelvic floor function you should obtain advice from your GP or contact your local Continence Adviser. Contact the Bladder and Bowel Foundation (B&BF) to find the details of your nearest NHS Continence Advisory Service on 01536 533255 or visit the B&BF website

Downloads

Click here for a copy of the above information as a PDF document this is availalbe in from our Downloads page.

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Page Last Updated 20 June, 2010