How to do pelvic floor exercises

Where do I start?

• First, you need to locate your pelvic floor muscles. You can do this by squeezing the muscles around the anus, as if trying to hold back wind. This should automatically contract the pelvic floor muscles and possibly lift the penis a little.
  
  
• If you have trouble identifying them, speak to your GP, Continence Nurse Advisor or physiotherapist for additional help.

How do I actually do pelvic floor exercises?

• Once you’ve located the right muscles, you need to hold and squeeze them, at first for a second or two, building up to 10 seconds. Then repeat as often as you can, building up to 10 repetitions.
  
  
• Rest between squeezes for the same amount of time as you spent contracting your muscles - i.e. rest for 10 seconds after holding for 10 seconds.
  
  
• You should also try some fast, hard contractions where you squeeze as hard as you can, then let go straight away. Again, repeat up to 10 times.
  
  
• Do these pelvic floor exercises several times a day (30-40 repetitions in total). You’ll find you can do them in many different positions; sitting, standing, lying down – and no one will be able to tell that you're doing them!

How long will it be before I notice a difference?

• You should notice a difference within 2-4 months of regular exercise but we recommend you continue for around 6 months.
  
  
• Once your incontinence is under control you can then reduce the number of times you need to do these pelvic floor exercises. However, in order to keep them working effectively we recommend you keep excercising your pelvic floor muscles everyday, and use them to "hold on" whenever you feel the need "to go".