Why they're worth doing
Your pelvic floor is a sling of muscles that supports your bladder, uterus and bowel. Like any muscles, they can be strengthened. Regular pelvic floor exercises (sometimes called Kegels) help prevent and treat bladder and bowel leakage and prolapse, and can improve sexual function. They're useful during pregnancy, after childbirth, and throughout life.
The catch is that they only work if you're actually contracting the right muscles — and many people unknowingly do them incorrectly.
How to find the right muscles
To identify your pelvic floor, imagine trying to stop yourself passing wind and stopping the flow of urine at the same time — that squeezing, lifting sensation is your pelvic floor. You should feel a gentle 'lift' inside, without clenching your buttocks, squeezing your thighs, or holding your breath. (Actually stopping your urine mid-flow is a one-off way to locate the muscles, but don't do it regularly, as it can confuse the bladder.)
If you can't tell whether you're doing it right, a pelvic floor physiotherapist can check — this is common and very helpful.
How to do them
A typical routine: squeeze and lift the pelvic floor, hold for a few seconds, then fully relax for the same length of time — repeat several times, and also practise some quick, strong squeezes. Aim for a few sets spread through the day. Relaxing fully between squeezes matters as much as the squeeze. It can take a few months of consistent practice to notice a difference.
If you're doing them but not improving, or you have pain or significant leakage, see a GP or pelvic floor physio. A telehealth consult can point you in the right direction and arrange a referral.
References & sources
- 1.Pelvic floor exercises — healthdirect
- 2.Prolapsed uterus — healthdirect
- 3.Bladder health — Jean Hailes for Women's Health
This content is general information and not a substitute for individual medical advice. Please consult a GP for your personal situation.
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