Pelvic floor and bladder exercises

​

Pelvic floor exercises

Test that you can clench correctly by:

Take two fingers into the vagina, squeeze around the fingers and notice if it tightens... or

Stop the stream of urine by pinching the pelvic floor when sitting on the toilet

How to do crunches?

Pinch the pelvic floor so that you feel the rectal opening and the vaginal opening close. It should feel like "holding" urine or faeces

Combine "quick snap" and "long snap". "Quick snaps" are quick snaps - preferably 10 snaps x 3. "Long snaps" hold for 3 seconds or longer and repeat fewer times

Helpful accessories: There are various accessories which are often called "kegel balls" etc. Search online! There are also mobile apps that can help.

To remember to do exercises, it is recommended to try to make a habit out of it - by hanging it on another habit you have. You can, for example, do pelvic floor exercises when brushing your teeth, in the shower, watching TV etc.

Do you need help? Talk to your doctor or a physiotherapist with special expertise in women's health.

​

Bladder exercises

The bladder is a muscle that expands and contracts like a rubber band. When it fills with urine, the urge to urinate increases. With an overactive bladder, the urge manifests itself earlier than it should and this leads to more frequent toilet visits and an inability to hold urine. Bladder excersices reduces the number of toilet visits and makes it easier to hold urine.

​

In bladder excersices, the goal is to increase the time between each toilet visit.

1. Try to gradually increase the time between each toilet visit

2. When the urge strikes, try to force your mind onto something else

3. Try to squeeze the muscles in the pelvic floor when the urge comes.