Exercise programme
Pelvic floor workout
The exercises are a menu from which you can pick to put together your own individual training programme. When you do this, pick out exercises which you can manage without too much trouble.
Don't overdo it! What's important is not the number, duration or level of difficulty of the exercises but the fact that you do them every day.
Before you start your daily exercises, you should prepare as follows:
- Wear comfortable, light and warm clothing.
- Empty your bladder completely.
- Set aside time for the training and create a pleasant, calm atmosphere for yourself.
- Breathe slowly and deeply, switch off and let go of your everyday worries for a while.
- Relax and focus consciously on your body. Soft background music can help you with this.
Find your pelvic floor muscles...
In order to feel your pelvic floor area properly, good posture is important.
… when sitting
Sit up straight and place the palms of both hands on your lower abdomen. Focus your breathing in this area and feel how your hands stretch as you breathe in and fall back as you breathe out.
Now try to "squeeze and lift" the area between your anus and vagina up away from the chair. During this time, your buttocks should remain on the chair, and not lift up. Hold the squeeze for 5–10 seconds and relax for twice as long.
Think of it this way: Everyone knows the feeling of having to hold in your pee when you need to go. This tension can be used to help you find your pelvic floor, although it mustn't be seen as an exercise!
… when lying down
Lie down comfortably on your back with your knees bent. The same as when you are sitting: Hands on your lower abdomen and breathe deeply into your belly. Try to "squeeze and lift" the area between your anus and vagina in order to close the openings.
Do not lift your buttocks, and keep your legs relaxed. Here again, combine the tensing with the breathing. Do not tense until you breathe out, let go when you breathe in and then also hold the squeeze while breathing in.
Make sure in both starting positions that you do not push with your belly!
Strengthening the pelvic floor muscles
Please only start the exercises below when you have mastered the correct breathing technique and can feel the tension in your pelvic floor.
Exercise 1
Sit astride the chair with a bolster roll or something similar between your legs. Now squeeze your pelvic floor muscles tightly around the roll. While you are doing this, see the roll as a resistance you need to push against.
Hold the squeeze for as long as you can and try to gradually increase the squeezing period individually. You should relax for twice as long as you tense.
Don't hold your breath, but let yourself breathe slowly!
Exercise 2
Sit on the chair in a slightly bent position, with your weight on the back part of your pelvic floor.
While breathing out, close your anus, vagina and urethra and hold the squeeze while continuing to breathe slowly.
After 10–15 seconds, stop squeezing again
Exercise 3
Sit up straight, the pressure directed towards the front part of your pelvic floor.
Hold the same squeeze as in the second exercise for 10 –15 seconds and relax for twice as long.
Exercise 4
Sit up straight on a chair, stretch your legs out and cross your feet.
While breathing out, press the outer edges of your feet together and at the same time tense your pelvic floor muscles with the help of the gluteal muscles and hold for 10–15 seconds.
Breathe normally!
Exercise 5
Sit up straight – relaxed at the knees – with your feet hip-width apart. Now tense your pelvic floor muscles gradually: The tension is increased as with a lift that goes up and stops at every floor.
Try to stop squeezing briefly "at every floor" and continue breathing slowly until you release the tension again, little by little - in other words, the lift "goes back down".
Think about "squeezing in" and let your gluteal and abdominal muscles relax!
Exercise 6
Stand upright and start tensing your pelvic floor again as you breathe out, relaxing when you breathe in.
Now try to continue holding the squeeze even when you breathe in, and walk on the spot a bit while you're doing it. Hold the squeeze as long as you can and avoid any unnecessary use of your gluteal and abdominal muscles.
Keep breathing normally!
Exercise 7
Cross your legs and press the edges of your feet together.
At the same time, start tensing your pelvic floor and hold for 10–15 seconds. You can tense your buttocks as well. Keep breathing normally!
Exercise 8
With your knees bent, spread your legs hip-width apart. While breathing out, press your knees together and start tensing your pelvic floor.
Keep breathing and hold the squeeze for 10–15 seconds.
Lying on your back, it's easy to do a couple of exercises before going to sleep or after you wake up!
In everyday life
Keeping your body straight helps to alleviate pressure. Try to adopt such a posture as often as possible. Consider using a wedge cushion for support when sitting.
You should also avoid lifting and carrying heavy objects as far as possible. When you lift something, work with your knees bent and shift your weight backwards. Make sure you keep your back straight while doing this.