How to squeeze the pelvic floor muscles correctly
No idea whether you’re squeezing your pelvic floor muscles correctly? Well, you’re not alone. Research shows that more than 1 in 4 women incorrectly squeeze their pelvic floor muscles when assessed.
The pelvic floor muscles are quite well hidden inside the pelvis, which makes them difficult to see without using a mirror or being assessed by a health professional.
What are the pelvic floor muscles?
The pelvic floor muscles are located at the base of your pelvis (aka the floor of the pelvis – hence the name!).
They start at the pubic bone at the front of your pelvis, and wrap around the urethra (wee tube), vagina and anus (back passage).
They help to support the bladder, bowel and uterus, help us control our bladder and bowels, and play a role in sexual function.
Exercising the pelvic floor muscles can help with a range of pelvic floor problems, such as leakage and prolapse, and can also help prevent pelvic floor problems after the birth of a baby.
How do I squeeze the pelvic floor muscles?
To squeeze your pelvic floor muscles, try squeezing around your back passage as if you are holding in wind. According to research, this is the cue that helps the most people squeeze their pelvic floor.
Try not to squeeze your buttocks, stomach or leg muscles. We want to try and isolate the pelvic floor muscles only.
Try to complete 10 x 2-3 second holds with a few seconds rest in between. If this is easy, try to increase the length of time you hold for up to 8-10 seconds. Complete 10 x squeezes, 3 x per day.
Hot tips!
– When practicing, don’t try to stop the flow of urine in the toilet, as this can teach your bladder to not fully empty itself.
– Make sure you aren’t “bearing down” like you’re straining on the toilet. Instead we want the opposite movement – a squeeze and lift.
– Some other cues that can help: imagine you are stopping the flow of urine (but don’t actually do it!), imagine you are zipping the muscles from your back passage up to the pubic bone or imagine you are stepping into cold water.
Just remember – if you are having trouble squeezing your pelvic floor muscles, help is out there!
If you are having trouble completing your pelvic floor exercises, can’t feel the muscles, or have been doing exercises but not noticing any improvement, please make sure you book in to see a pelvic health physiotherapist!
If you’d like to see me, click this link to book. Alternatively, you can visit the CFA Physios website to find a list of appropriately qualified physiotherapists near you!
Struggling to squeeze your pelvic floor muscles? Try my free guide below!
