The Pelvic Floor Muscles - Developing an Exercise Programme

What are pelvic floor muscles?

Pelvic floor muscles are special muscles at the bottom of your tummy. They help you do things like go to the toilet, have good posture, and support your body. These muscles help you when you need to stop a wee or a poo. It is important to keep them strong.

You can do exercises to make these muscles strong. These are called pelvic floor exercises.

A tool that can help is a timer. You can set a timer to remind you to do your exercises.

Why are pelvic floor muscles important?

The pelvic floor muscles are important because they help us in many ways. They support the bladder and bowel and help with going to the toilet. These muscles also help when we laugh, cough, or carry heavy things.

Supportive Tools:

• Use pictures to understand where the pelvic floor muscles are.
• Play simple videos that explain how these muscles work.

How do I find my pelvic floor muscles?

Your pelvic floor muscles are inside your body. They help you when you go to the toilet. Here is a simple way to find them:

• When you go for a wee, try to stop the wee mid-flow. Those are your pelvic floor muscles working.
• You can also try squeezing these muscles when you are not on the toilet.

If you want help, you can:

• Ask a doctor or nurse to show you.
• Use apps or videos that teach you how.

Take your time. You will get better with practice.

How many times should I do pelvic floor exercises?

Can men get help from pelvic floor exercises?

Yes, men can also get help from doing pelvic floor exercises. These exercises make the muscles in the pelvis strong.

Why do them? Pelvic floor exercises can help with:

• Stopping you from peeing by accident.
• Improving bladder and bowel control.
• Make other muscles stronger.

How to do them? Here are some simple steps:

• First, sit down or lie down comfortably.
• Squeeze the muscles you use to stop peeing.
• Hold for a few seconds, then relax.
• Try to do this 10 times in a row.

Try to practice every day. You can ask a doctor or nurse for more help.

Tools to help:

• Apps or videos that show you how to do the exercises.
• Reminders on your phone to remember the exercises.
• Ask a friend or family member to remind you.

A doctor can give more tips on pelvic floor exercises too.

How do you do pelvic floor exercises?

Do exercises help you control when you wee?

Can anything help with pelvic floor exercises?

Pelvic floor exercises help make your muscles strong. Here are some ideas to help you:

• Use a Reminder: Set a timer or use an app to remind you to do the exercises.
• Try Exercise Balls: Use special balls that help you practice your exercises.
• Watch Videos: Find videos online that show you how to do the exercises.

Remember to talk to a doctor or physiotherapist. They can help you find what works best for you!

Can exercises help my body get better after having a baby?

Doing exercises can make your body feel better after you have a baby. Try these exercises to help:

• Pelvic Floor Exercises: These are exercises that make your tummy and lower body strong.
• Take it Slow: Start with easy exercises and don’t hurry.
• Ask for Help: A doctor or nurse can show you how to do the exercises.

Remember to be patient. Your body needs time to heal.

Is it okay if pelvic floor exercises feel uncomfortable?

Sometimes, when you do pelvic floor exercises, it might feel a bit uncomfortable. This can be okay, but if it hurts a lot, you should stop and talk to a doctor.

You can try these tips to help:

• Make sure you are doing the exercises the right way.
• Go slowly and don’t push too hard.
• Take deep breaths and try to relax.
• If you’re not sure, ask a physiotherapist for help.

How long will it take to see changes from pelvic floor exercises?

Pelvic floor exercises can help your muscles get stronger. This makes these muscles work better.

It might take a few weeks to see changes when you start doing them.

Here are some tips to help you:

• Do the exercises regularly. Try to do them every day.
• Follow a simple exercise plan. You can ask a doctor or a nurse to help you with a plan.
• Use reminders to help you remember to do your exercises. You can set an alarm on your phone.

If you keep doing these exercises, you should notice a difference in about 4 to 6 weeks. But everyone is different, so it might take a little longer for some people.

Can I do pelvic floor exercises while I’m pregnant?

Do I need to see a special doctor to start pelvic floor exercises?

You might wonder if you need to visit a special doctor before doing exercises for your pelvic floor. The pelvic floor is a group of muscles in your lower tummy.

Here’s what you can do:

• Many people can start these exercises on their own at home.
• If you are unsure, ask your doctor or a nurse. They can help you understand if you need to see a specialist.
• There are videos and apps that can show you how to do these exercises.

Remember, it's okay to ask for help!

Can exercises help with sex?

Doing exercises for the muscles in your bottom area can make sex better.

These exercises are called "pelvic floor exercises."

You can learn how to do them by watching videos or asking a doctor for help.

Try doing these exercises every day to feel the difference.

When should I start doing pelvic floor exercises?

You can start pelvic floor exercises at any age. These exercises help your tummy and bottom muscles get strong. If you need help, ask a doctor or nurse. They can show you how to do them right. A physiotherapist is a type of doctor who can help too.

What are pelvic floor muscles?

Pelvic floor muscles are special muscles at the bottom of your tummy. They help you do things like go to the toilet, have good posture, and support your body. These muscles help you when you need to stop a wee or a poo. It is important to keep them strong.

You can do exercises to make these muscles strong. These are called pelvic floor exercises.

A tool that can help is a timer. You can set a timer to remind you to do your exercises.

Why are pelvic floor muscles important?

The pelvic floor muscles are important because they help us in many ways. They support the bladder and bowel and help with going to the toilet. These muscles also help when we laugh, cough, or carry heavy things.

Supportive Tools:

• Use pictures to understand where the pelvic floor muscles are.
• Play simple videos that explain how these muscles work.

How do I find my pelvic floor muscles?

Your pelvic floor muscles are inside your body. They help you when you go to the toilet. Here is a simple way to find them:

• When you go for a wee, try to stop the wee mid-flow. Those are your pelvic floor muscles working.
• You can also try squeezing these muscles when you are not on the toilet.

If you want help, you can:

• Ask a doctor or nurse to show you.
• Use apps or videos that teach you how.

Take your time. You will get better with practice.

How many times should I do pelvic floor exercises?

Can men get help from pelvic floor exercises?

Yes, men can also get help from doing pelvic floor exercises. These exercises make the muscles in the pelvis strong.

Why do them? Pelvic floor exercises can help with:

• Stopping you from peeing by accident.
• Improving bladder and bowel control.
• Make other muscles stronger.

How to do them? Here are some simple steps:

• First, sit down or lie down comfortably.
• Squeeze the muscles you use to stop peeing.
• Hold for a few seconds, then relax.
• Try to do this 10 times in a row.

Try to practice every day. You can ask a doctor or nurse for more help.

Tools to help:

• Apps or videos that show you how to do the exercises.
• Reminders on your phone to remember the exercises.
• Ask a friend or family member to remind you.

A doctor can give more tips on pelvic floor exercises too.

How do you do pelvic floor exercises?

Do exercises help you control when you wee?

Can anything help with pelvic floor exercises?

Pelvic floor exercises help make your muscles strong. Here are some ideas to help you:

• Use a Reminder: Set a timer or use an app to remind you to do the exercises.
• Try Exercise Balls: Use special balls that help you practice your exercises.
• Watch Videos: Find videos online that show you how to do the exercises.

Remember to talk to a doctor or physiotherapist. They can help you find what works best for you!

Can exercises help my body get better after having a baby?

Doing exercises can make your body feel better after you have a baby. Try these exercises to help:

• Pelvic Floor Exercises: These are exercises that make your tummy and lower body strong.
• Take it Slow: Start with easy exercises and don’t hurry.
• Ask for Help: A doctor or nurse can show you how to do the exercises.

Remember to be patient. Your body needs time to heal.

Is it okay if pelvic floor exercises feel uncomfortable?

Sometimes, when you do pelvic floor exercises, it might feel a bit uncomfortable. This can be okay, but if it hurts a lot, you should stop and talk to a doctor.

You can try these tips to help:

• Make sure you are doing the exercises the right way.
• Go slowly and don’t push too hard.
• Take deep breaths and try to relax.
• If you’re not sure, ask a physiotherapist for help.

How long will it take to see changes from pelvic floor exercises?

Pelvic floor exercises can help your muscles get stronger. This makes these muscles work better.

It might take a few weeks to see changes when you start doing them.

Here are some tips to help you:

• Do the exercises regularly. Try to do them every day.
• Follow a simple exercise plan. You can ask a doctor or a nurse to help you with a plan.
• Use reminders to help you remember to do your exercises. You can set an alarm on your phone.

If you keep doing these exercises, you should notice a difference in about 4 to 6 weeks. But everyone is different, so it might take a little longer for some people.

Can I do pelvic floor exercises while I’m pregnant?

Do I need to see a special doctor to start pelvic floor exercises?

You might wonder if you need to visit a special doctor before doing exercises for your pelvic floor. The pelvic floor is a group of muscles in your lower tummy.

Here’s what you can do:

• Many people can start these exercises on their own at home.
• If you are unsure, ask your doctor or a nurse. They can help you understand if you need to see a specialist.
• There are videos and apps that can show you how to do these exercises.

Remember, it's okay to ask for help!

Can exercises help with sex?

Doing exercises for the muscles in your bottom area can make sex better.

These exercises are called "pelvic floor exercises."

You can learn how to do them by watching videos or asking a doctor for help.

Try doing these exercises every day to feel the difference.

When should I start doing pelvic floor exercises?

You can start pelvic floor exercises at any age. These exercises help your tummy and bottom muscles get strong. If you need help, ask a doctor or nurse. They can show you how to do them right. A physiotherapist is a type of doctor who can help too.