The pelvic floor is a sling of muscles like a hammock, which pass from the pubic bones in the front to the coccyx at the back, and supports the bowel, womb and bladder.

The pelvic floor muscles are in two halves and allow the water passage (urethra), the birth canal (vagina) and the back passage (anus) to pass through.

It is very important that these muscles are kept elastic.  This will enable them to support the pelvic and abdominal organs efficiently and by their reflex action to prevent a leak of urine on sudden movement e.g. coughing, sneezing or jumping.  This condition is called Stress Incontinence.

Pelvic floor exercises can be carried out sitting, standing or lying down and as part of any activity i.e. watching TV, working in the kitchen, waiting for a bus, etc.  In fact any position that is right for you.

1.Relax all other muscles; avoid clenching buttocks, abdominals or tightening facial muscles.
2.Tighten the muscles around the anus by pulling UP and IN.
3.Imagine you have diarrhoea and need to get to the toilet urgently, hold for 4-6 seconds then relax and repeat 8-10 times.
4.Tighten muscles around the vagina by pulling UP and IN.  Imagine you are trying to hold in a tampon that is about to fall out, hold for 4-6 seconds, then relax and repeat 8-10 times.
5.Try and tighten the muscles around the front passage – hold for 4-6 seconds and then repeat 8-10 times
6.Now tighten all three areas and pull up quickly in a snatching action, repeat 8-10 times.

Avoid holding your breath; try to breathe normally.

It might be a problem to isolate each movement soon after the baby is born, don’t worry, this is not a problem, with regular practice you will soon get back to your norm.