Really interested in how often should I be doing my pelvic floor exercises? And is there a good time to do them (sitting on the loo, for example)?
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Thank you so much for replying, there’s so much great information there. Really appreciate that
Really good question, thank you 😊. The frequency of how often you need to do your pelvic floor exercises depends on how your pelvic floor is functioning. If you are having symptoms of pelvic floor dysfunction; e.g. incontinence, prolapse, sexual dysfunction, decreased core muscle control, then ideally you practice your pelvic floor exercises 3 x day. Morning, middle of the day and nighttime is what I often advise, so that your pelvic floor gets used to working at these different times of the day. It’s important that your pelvic floor exercise programme (as any exercise programme ) is tailored to the needs of your pelvic floor, as we are all different. So it’s often that we start holding gentle squeezes for a few seconds so you get the correct technique and you’re able to contract and relax your pelvic floor muscles too. It’s important that after doing your slow gentle squeezes for 10 reps, that you also train the fast squeezes too for 10 reps.
I would highly advise to have your pelvic floor muscles assessed before so your exercise programme is really tailored to meet your goals and needs.
Once your pelvic floor muscles have reached a level where you can hold the gentle squeezes for 10seconds and do 10 reps and then also do 10 fast squeezes, it’s advised to practice one set of pelvic floor exercises every day or every other day.
Position wise, it’s generally useful to excercise the pelvic floor in all functional positions e.g. sitting, standing and lying. On the toilet isn’t generally advised as it’s more that everything in the pelvic floor can relax well to allow you to empty your bladder and bowels effectively.
I hope that helps. Please go let me know if you want any more information on this as it’s a very useful topic to highlight. Thank you 😊