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Pelvic Floor Exercises

woman performing kegel exercises

If you’re a woman with poor bladder or bowel control – and perhaps you’ve had this problem for some years – the time has never been better to do something about it. While you should talk to someone sooner rather than later, at any life-stage your situation can usually be improved.

For example, being guided by a Continence Physiotherapist (who specialises in pelvic floor exercises) is an option for women of all ages with bladder leakage due to stress incontinence. Research shows a cure rate of 84% for women working with a Continence Physio for this problem.

An introduction to “polishing up your pelvic floor muscles” and how to do kegel exercises

  • Stand, lie or sit straight
  • Relax your thigh, bottom and lower tummy muscles
  • Draw in the muscles (kegels) around your front passage (vagina) and then relax them
  •  Draw in the muscles around the back passage (anus) and then relax them

When you do pelvic floor exercises:

FEEL the muscles contract – and then relax

FEEL a lift-and-squeeze inside your pelvis

FEEL a letting-go when you relax your muscles (very important!)

– Relax chest, tummy and ribs throughout

Keep breathing even and normal

Once you can do these pelvic floor exercises:

  • Hold the lift-and-squeeze for longer (say, 3 seconds)
  • Build up over time to about 10 seconds
  • Feel the muscle “let go” each time while breathing normally and evenly
  • Follow with 3 quick squeezes, relaxing fully between each one
  • Repeat this 3 times, resting between each set

Slowly build this up to 10 times in a row, keeping your technique perfect.

Aim to repeat the exercise set 3 times every day especially if your muscles are weak, and consider purchasing kegel exercise weights for an enhanced workout.

Click here to download a PDF copy of this article.

There are products out there to help…

MoliCare®  is the brand name of HARTMANN’s continence care products. Many trusted products within the MoliCare portfolio are designed to fit every continence management need, from slight to severe incontinence and gender-specific products to skincare.

Molicare ensures to provide optimal leakage protection to manage severe urinary and faecal incontinence with the all-in-one taped continence pad. These skin-friendly products are easy to use and comfortable to wear for all ages, and give you emotional confidence and a secure feeling.

Shop the Molicare range with Independence Australia today, when you buy medical supplies and personal healthcare products from Independence Australia, you help to enhance the lives of people living with a disability or personal need.


Anne Ramus from Continence Foundation of Australia and Di Edmonds – Physiotherapist with a special interest in Continence and Women’s Health, Director/Founder of The Pregnancy Centre.

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