Coach
Athlete
Female athletes
Pelvic floor exercises begin with learning to simply activate the pelvic floor muscles.
Exercise overview
- Sit or lie comfortably
- Imagine trying to stop wind and urine at the same time
- You may feel a lifting up and tightening as your muscles contract
- Try not to hold your breath
- Try not to squeeze your legs and buttocks together
Type of pelvic exercises, repetitions, and timeframe
- Pelvic floor muscle exercises should include long hold squeezes as well as short, quick squeezes
- Aim to be able to do 10 long squeezes, holding each squeeze for 10 seconds, followed by a set of 10 short squeezes
- Aim to do this 3 times a day
Long squeezes
- Tighten your pelvic floor muscles, hold them tight, then release and let them fully relax
- Repeat the squeeze and hold until the pelvic floor muscles tire.
Short squeezes
- Quickly tighten your pelvic floor muscles, then immediately let them go again.
- Always let the muscles fully relax after each squeeze
Do until the muscle tires, you may not make 10 on your first try
Quick tips
- Set a reminder on your phone
- Breathe normally
- Avoid tightening abdomen, buttocks, or thighs
- Ensure you let the muscle go to Relax after each exercise
- Gradually increase duration and repetitions
Warning signs
If you experience pain during or after exercising your pelvic floor muscles, you should seek specialist advice.
For SIS supported athletes please contact femaleathletehealth@sisport.com
Alternatively, please contact you GP