Fast Exercises: Try tensing your back passage 5 times in quick succession, like winking with your anal sphincter. As your awareness increases try to do it rapidly and firmly.
Slow Exercises: Slowly squeeze your pelvic floor muscles concentrating on the quality of the 'squeeze and lift' from back to front, and side to side. Hold as long as is comfortable (1-2 secs to 10 secs max). Relax for 10 secs for recovery, then repeat up to 10 X.
Do this sequence of fast and slow exercises at least 3 times a day. The quality of the exercise is more important than how many you do when you start. Start the exercises lying on your side or sitting down, then as your awareness improves, try different positions. eg cross-legged, on all fours, standing, and finally as you walk. Breathe comfortably throughout. Once mastered, you can incorporate the exercises into your daily routine at work or at the gym. eg standing still, exercising, watching TV, in the car or brushing your teeth. Try to anticipate a cough or sneeze, or when lifting, or going from sitting to standing - tighten and brace the pelvic floor. Try to drink 1.5 - 2 litres of fluid per day unless your doctor advises you differently. Water is best. Caffeine irritates the bladder so try and limit your intake. Drinking 2 glasses of cranberry juice each day can help to maintain a healthy bladder. |
