1. Community
  2. Women's health
  3. Genitourinary Prolapse

Pelvic floor exercises

Posted , 3 users are following.

jue1mac
jue1mac

Does anyone have any tips for doing pelvic floor exercises. I have been trying after my prolapse surgery but when I google it I seem to be doing it how it says not to do it if that makes sense lol. Thank you =)

0 likes, 2 replies

2 Replies

  • agi6
    agi6 jue1mac

    Posted

    Hi jue

    Advice from a physiotherapist after surgery:

    Long squeezes 5x5 seconds 1 minute rest then 5 fast.

    Gradually build up to 10 x10 seconds 1 min rest then 10 fast.

    3-4 times during the day, one hour break between them, very easy to overdo.

    I started for 4 sec because my pelvic floor were so weak.

    Agi xx

  • RachRoux
    RachRoux jue1mac

    Posted

    Hiya Jue had a long treatment with biofeedback as my pelvic floor was not engaging at all so i am not good with the exercises and my muscles are a so much better!!

    So my nurse gave my reps to do...

    10 reps of long hold reps

    start with 4 second holds and do 3 sets ( maybe 2 sets initially)

    Do this for a week then go to 5 second holds, then 6 second then so on.

    In addition to the holds there is quick holds where you hold and release very fast and do just 10 of these.

    These onese are much harder so only do then if you can.

    One main thing i learnt is if you start engaging your stomach muscles it means your pelvic muscles are fatigued and you need to stop. Listen to this abd place your hand on your tummy to look out for signs tgat you might be becoming fatigued. At first i was getting fatigued very fast but as you practise over time it improves.

    Another thing is to only do these exercises once a day and try to do them at the same time as your muscles require rest before they exercise again. I used to do them before bed it was really simple and it felt like my muscles could relax whilst i slept.

    I hope this makes sense but if not feel free to ask more or msg me direct.

    Hope the healing process is going well XxRachXx

Back to top

Report or request deletion

Thanks for your help!

We want the community to be a useful resource for our users but it is important to remember that the community are not moderated or reviewed by doctors and so you should not rely on opinions or advice given by other users in respect of any healthcare matters. Always speak to your doctor before acting and in cases of emergency seek appropriate medical assistance immediately. Use of the community is subject to our Terms of Use and Privacy Policy and steps will be taken to remove posts identified as being in breach of those terms.