THE PELVIC FLOOR

What is my pelvic floor?

The pelvic floor is a layer of muscles which stretches from your pubic bone at the front, to the base of your spine. It supports your bladder, bowel and womb if you are a woman, or your bladder and bowel if you are a man. It plays an important role in childbirth, sex, and controlling urine.

How do I find my pelvic floor?

The simplest way to find your pelvic muscles is to interrupt the flow of urine next time you go to the toilet. You should be able to feel the muscles squeeze. You are now using your pelvic floor muscles. Remember, this is just a test, not an exercise. Don't do it more than once a week.

For women, there is another way to find the pelvic floor. Put two fingers into your vagina and use your internal muscles to squeeze them.

Why might I have a weak pelvic floor?

• many women suffer pelvic floor damage during pregnancy and in childbirth
• it can run in your family
• like all muscles, your pelvic floor weakens as you get older
• a very bad cough or constipation can strain your pelvic floor.

How will I know if my pelvic floor is weak?

The most common sign of a weak pelvic floor is if you leak urine when, for example, you cough, laugh, lift heavy things or exercise.

This is called stress incontinence. It is very common and affects one woman in four.

Men can suffer from it too. They may find that they dribble slightly after passing urine.

Many women who have a weak pelvic floor complain of a lack of sensation during sex. Men may have difficulty with their erection.

However, it is possible to have a weak pelvic floor but not have any symptoms.

Why should I exercise my pelvic floor?

Specialists say that everyone should exercise their pelvic floor muscles regularly:

• as part of a general fitness routine
• to help prevent, improve and even cure stress incontinence
• if you are planning to have, or have had a baby you should take extra care of your pelvic floor
• to help your sex life because your pelvic floor plays an important role in sexual response.

How do I exercise my pelvic floor?

To gain full benefit pelvic floor exercises should be done correctly and regularly. This is not easy to do and the instructions below are for general guidance only.

Products called Pelvic Floor Exercise Cones are available for women and can help strengthen the correct muscles.

Once you have found your muscles sit, stand or lie with your knees slightly apart.

Slowly tighten your muscles and hold them for as long as possible (try for 10 seconds).

Now relax. Repeat this until your muscles are tired (try to do this 10 times).

Now try to tighten and relax your muscles quickly (try to do this 10 times).

Try to do these exercises at least four times a day.

What if pelvic floor exercise is not helping my problem,?

It is important that you seek the advice of a GP, practice nurse, well-woman clinic or physiotherapist, particularly if you are still leaking after six weeks.

If you need advice on any aspect of incontinence, the Continence Foundation operates a confidential helpline service on 0191-213 0050 (Monday - Friday, 9am - 6pm).