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60 Second Guide to Pelvic Floor Exercises

Pelvic floor exercises, squeezes, kegels - I’ve done a fair few of them since I had my prolapse. Not enough - I’ve obviously fallen off that wagon more times than I care to remember. So if that’s your thing too, then I sympathise, but I have a plan to get us all back on track.

Image of a woman pulling a funny face
Photo by Xenia Bogarova on Unsplash

I got in touch with Elaine Miller, who is a fellow of the Chartered Society of Physiotherapy and an also award-winning comedian (Ikr!) and I asked her to record a 60 second squeeze-along which you can listen to here as often as you like.

So if pelvic floor exercises are on your To Do list, here’s Elaine’s guide to getting it done:

  • Take a deep breath in and sigh out
  • Squeeze and lift your bum hole as if you’re holding in a fart
  • Hold it for a count of ten (don’t forget to keep breathing!)
  • Then relax. And when you let it go, you should feel something drop down.
  • Then you need to do quick flicks of the pelvic floor, so imagine ‘oh I’m going to have a fart!’ and you squeeze and lift, followed by ‘it’s alright, it’s gone away’ and then relax
  • Repeat for ten

That’s it. Elaine says:

‘You need to do those exercises three times a day for about three months. If you do that, about three quarters of women with stress incontinence will be dry.’

Let me know how you get on?

PS If you’re completely new to all of this, or not sure that you’re doing it correctly, here’s a little video that should help.

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Links & resources

I've found it hard to find much in the way of support for people with pelvic floor dysfunction. Here are a few links I've pulled together.

The doodles

Cat Pearson is a doodler, designer and mum based in east London. After crying and laughing her way through Series One, Cat hooked up with Helen to help her bring more positive and honest stories to life through illustration.