Bonus Episode: 60 Second Pelvic Floor Squeeze-Along - Episode Transcript

Helen

Hi, it's Helen. Season three is in production. That's happening, don't worry. But here is a little bit extra that I thought we could try in the meantime. If you like me and you know how to do your pelvic floor exercises, right, that's the first thing you need to know. How? But, you're not always great at actually doing them. Well, here is a 60 second squeeze-along guide with Elaine Miller, comedian and fellow of the Chartered Society of Physios. And you can listen as many times as you want to. Stand by.

Elaine

Are you ready? So deep breath in, sigh out.

And now you're going to squeeze and lift your bum-hole, as if you're holding in a fart for ten, nine, eight, seven... keep breathing, though, because if you don't breathe, then you'll faint and I'll get into trouble.

And then relax, and when you let it go, you should feel something drop down. So that's the first one.

Hold for a count of ten and then you need to do ten quick flicks. So for it, you need to imagine, "Oh, I'm going to have a fart," and you squeeze and lift. And then oh, no, it's all right, it's gone away.

And you do ten of those in a row, so you're going to squeeze and lift and relax. Squeeze and lift and relax. Squeeze and lift and relax. Squeeze and lift and relax. Squeeze and lift and relax.

Keep breathing.

Squeeze and lift and relax. Squeeze and lift and relax. Last one. Squeeze and lift and relax.

And that's it. And you need to do those two exercises three times a day for about three months. And if you do that, then about three quarters of women with stress incontinence will be dry. So hold for a count of 10. 10 quick flicks, three times a day, every day, until you're dry.

And then once a day, every day until you die.

Helen

Elaine Miller - what a legend. You can find her on Instagram at Gusset_Grippers. And yes, of course, we also had a chat, which you can hear in season three. It's coming, I promise. If you need a bit more advice on how to do a pelvic floor exercise, I'm going to put a link to a video in the show not.

Helen

Which is hopefully going to be helpful for you. That's it, get squeezing.

Bye for now.