Your pelvic floor muscles form a sling of muscle and fibrous tissue that attach to your pubic bone at the front and your tailbone at the back. They also attach to the side walls of your bony pelvis, literally forming the ‘floor’ of your pelvis.
The pelvic floor muscles help to support your pelvic organs – your bladder, uterus and rectum.
Your pelvic floor muscles also help to close off the outlets of these pelvic organs – the urethra (front passage), vagina and the anus (back passage).
Remember that this is a general program. It can be difficult to understand how to perform pelvic floor muscle exercises reading from a leaflet.
We recommend a consultation with your physiotherapist who specialises in women’s health, who can teach you to activate your muscles correctly and can develop an idividualised home exercise program for you.
1. Squeeze and lift your pelvic floor muscles and hold tight for up to 10 seconds. Hold the contraction strongly as you count.
2. Rest for 5 seconds, then squeeze and lift again. How many can you do without Repeat this 5-10 times. This tells us about the endurance of your pelvic floor muscles. It is also important for our muscles to be able to tighten quickly, when we cough or sneeze.
3. Now do some short, fast contractions. Squeeze and lift, then release. Repeat 10 times.
For further information or individual assessment of your muscles, contact
B. Physio (Hons)
Post Grad Cert (Pelvic Floor Rehab)
Fit to Deliver Physiotherapy
103 Cochrane Street, Brighton
Tel: 9596 7400
Bookings required for all classes.
Would you like to bring your Mother's group along for a customised class at a time that suits you?
If you are between 30 and 38 weeks pregnant come along to our workshops to hear practical advice and practise skills to use during labour and delivery!!
We will focus on using practical, non-invasive, pain management techniques to use during labour.
Classes run approx. every 6 weeks.