Tighten your Pelvic Floor Muscles

 

Strong Pelvic Floor Muscles are vital for avoiding incontinence and enjoying sex.

 

How?

• Tighten your anus (back passage) as if trying to stop passing wind.
• Tighten the muscles around your urethra (front passage) as if stopping the flow of urine. You should feel a lift and a squeeze as you do so.

Follow these two excercises three times a day to increase your pelvic floor strength.

Excercise one:

• Tighten and draw in muscles.
• Hold for 5 seconds.
• Release. Relax for 10 seconds.
• Repeat up to 12 times

Excercise two:

• Tighten and draw in muscles.
• Do 5 to 10 short, fast, strong contractions.
• Release. Relax for 10 seconds.
• Repeat 12 times.
• Don't hold your breath, push down on or tighten your tummy above the belly button, buttocks or thighs.