Regain Control: Tips for Pelvic Floor Training
Why strengthen my pelvic floor and deep abdominals?
The pelvic floor works with the deep abdominals, deep back muscles and diaphragm to support and stabilise the spine, pelvis and pelvic organs. Pregnancy stretches and weakens these muscles, reducing the support they offer.
It is important to maintain your pelvic floor strength during pregnancy and to rehabilitate these muscles after having your baby to avoid issues such as incontinence, back pain and prolapse.
How do I activate my pelvic floor
Identifying your pelvic floor muscles can be difficult. It takes practice to find and activate your pelvic floor correctly.
Knowing where your pelvic floor is and what it does is important.
Using cues such as stopping the flow of urine or squeezing around the back passage can help you to visualise activating your pelvic floor.
You may also be able to test your pelvic floor function by attempting to stop urine midstream on the toilet. If you can do this, you are using your pelvic floor muscles. This is a quick test. Do not do this often as it can confuse your bladder and also cause urinary tract infections (UTIs).
When activating your pelvic floor muscles you should feel a lifting and closing sensation.
Breathe normally.
Relax fully between each contraction and rest for at least as long as you hold.
Remember that it should be a secret. No one should be able to tell that you are activating your pelvic floor. If you are making facial expressions or sucking your tummy in, you may be over-activating.
Things to watch out for
Avoid the common mistake of pushing down instead of lifting as this will weaken rather than strengthen your pelvic floor.
Do not hold your breath.
Avoid contracting your buttocks or inner thigh muscles or sucking in your waist.
Avoid tensing any other muscles such as neck, shoulders, hands or feet.
How do I strengthen my pelvic floor?
The strength, endurance and functionality of each person's pelvic floor is different and it is for this reason that we highly recommend an assessment by a women's health physiotherapist who can determine exactly where your pelvic floor is at and what you need to do to get it where it needs to be.
As a general guide:
Train your pelvic floor with long holds and quick flicks to mimic how we use the pelvic floor on a daily basis.
Use your pelvic floor functionally e.g. when you are coughing, laughing, sneezing, lifting etc.
Relaxing the pelvic floor is just as important as contracting it. Don't forget to relax fully after each contraction.
Use cues to assist with pelvic floor activation. This might be one of the following:
Imagine stopping the flow of urine
Gather the ripples and then spread the ripples out
Lift the elevator up and down the levels
Pull the cherry into your vagina and then let it drop out
Try performing:
3-5 quick holds by contracting as strongly and as quickly as you can, then relax.
3-5 long holds where you contract to 70% for 2-3 breaths.
Try 3 sets of each
If this is too difficult or too easy, reduce or increase the repetitions and sets until it feels right for you
Remember: quality over quantity!