Those Special Exercises For Women

[ruthandsam]

Well I wasn't expecting that! Got to do those special exercises, lose a stone in weight and see a dietician.......................Why can't GPs just prescribe a holiday instead..

A bit unsure of how to do the pelvic floor exercises though. Would appreciate some advice. Just thought it was tightening the muscles down there but can't hold for more than 4 seconds. Am I doing it right?

Thank you.

[shaneystar2]

Didn't they give you a leaflet ruthandsam .
I had to do all this palaver recently for stress incontinence .It does work
have a look here .Good luck
http://www.nhs.uk/chq/Pages/1063.aspx?CategoryID=52&SubCategoryID=146#close

[grasscarp]

http://www.realage.com/overactive-bladder/strengthening-pelvic-muscles?click=main_sr
The realage website is great for lots of things, weight, food, exercise etc

[ruthandsam]

Thanks shaneystar2, no I didn't get a leaflet just told to hold for 10 seconds 3 times a day. Bloody hard though and I'm not sure I'm doing it correctly.

[shaneystar2]

That's not enough .I was told to hold for five seconds x10 times and to do it five times a day or whenever I had a spare moment ..lol.
It does get easier .

[ruthandsam]

Thanks grasscarp for the link. Quite funny now as I can't help but raise my eyebrows at the same time. Going to take some practising.

[ruthandsam]

Shaneystar2 - ooo, that is a lot longer. I might create a chart and stick it on the wall to remind me and gradually increase length of time, etc. Weird, I keep thinking everyone knows what I'm doing whilst waiting for the bus or ironing!

[albaqwerty]

I know I shouldn't lol at the raising of eyebrows at the same time.
However...

If, when urinating you can clench and stop the flow or slow it down, then you're in the right area, so to speak.

You can even do it when cooking and watching the tv.

[grasscarp]

You can get something to check you are doing it right
http://www.boots.com/en/Educator-Pelvic-Floor-Exercise-Indicator_1143171/
Also available (sometimes called pelvic floor educator) on ebay and Amazon etc.

[grasscarp]

"Weird, I keep thinking everyone knows what I'm doing whilst waiting for the bus or ironing"
They are wondering why you keep raising your eyebrows!!

[mrs_overall]

It is like anything - it becomes easier with practice. As has been said, you can do the exercises anywhere at anytime

You will be able to fire ping pong balls with accuracy before you know it

[ruthandsam]

That sounds interesting, might take a trip to Boots later. Don't fancy a second hand one from Ebay (only joking).

Completely worn out now after that 5 minute stint, ;-)

[ummmm]

Do it as often as possible and hold for as long as possible.

Like Alba says, stop yourself midflow and that's the squeeze you need to exercise.

[EcclesCake]

I am trying very hard not to link Alba's last two paragraphs......

Anyone got a mop???

[ruthandsam]

I think I saw someone fire ping pong balls from there. Was it on Shameless? Can't wait to try - watch this space. lol

[mrs_overall]

eccles, I spotted that too :-)

[ruthandsam]

Yeah, a mop and a big bucket!

[woofgang]

you can do the stop peeing thing to get a feel for which muscles to clench but don't do it frequently because it can make it more likely that you will get UTI's

[ruthandsam]

Thanks for the advice Woofgang - I will bear that in mind!