Subscribe Contact us About us Meet the team at Care Package Coming soon - Founder Page User login Home Home
Mymidwife Office Cam

Your Pelvic Floor and You (Pelvic Toner)

Once you’ve had your baby you may simply not be interested in talking pelvic floors. While that’s understandable, I can’t explain how under valued most women’s pelvic floors are and how necessary your pelvic floor is for every day functions.

The pelvic floor muscles are located between you legs, and run from your pubic bone at the front to the base of your spine. They form a sling that supports your bladder, urethra and bowels. Pelvic floor muscles give you control over when you pass urine and open your bowels. The muscles form a figure of eight shape around your urethra, vagina and anus. They contract as a reflex to coughing, laughter etc to stop you leaking urine.

Another problem that isn’t discussed as much is the effect that a weak pelvic floor can have on your sex life, for your partner and you. A good pelvic floor can lead to better orgasms for both of you. Don’t under estimate the importance of a good sex life! It’s an integral part of your relationship and is not to be ignored.

Without wanting to scare you, one of the real problems of a poor pelvic floor is a prolapse. A prolapse takes a few forms. It could be a prolapse of the rectum (Rectocele) where the back passage prolapses through the vaginal wall. A prolapse of the bladder (uterocele) where the bladder prolapses through the vaginal wall or a uterine prolapse, where the uterus falls into the vagina. This can be in various degrees. The worst case being that the uterus falls outside the vagina. There are other types of prolapse, but importantly pelvic floor exercises could prevent all of these. Don’t think that a prolapse only happens to women of older years. I have known very young women to suffer.

Doing your Kegel exercises (named after the Obstetrician who developed them) is imperative for your long term health and sexual pleasure.

How to do your pelvic floor exercises (Kegel exercises)

Before you start, it's a good idea to identify the set of muscles you are going to be exercising, as its easy to accidentally bring unrelated muscles into play when trying to exercise the pelvic floor. When you exercise your pelvic floor make sure that you

Do Not
: -

*  Pull in your stomach
*  Tighten your bottom.
*  Hold your breath

A really simple way to identify the pelvic floor muscles is in the loo. Next time you pass urine, try to stop mid-flow. The muscles you have to flex to stop urinating are your pelvic floor muscles.

To flex your muscles, simply tighten the muscles around your bottom, urethra and vagina. Tighten them as if you are trying to stop yourself from urinating and passing wind at the same time.

If you are still unsure of whether or not you have found your pelvic floor, you could try tightening the muscles with two fingers in your vagina. You should feel a slight grip as you squeeze. Or if you prefer, ask your partner if he can feel your effort while having sex.

Slow Kegels

*  Breathe in. As you breathe out, slowly clench your pelvic muscles up as far as you are able and hold them for 5 seconds whilst continuing to breathe normally. Slowly release the muscles until all the tension has dissipated.
*  Repeat this process 4 or 5 times, and gradually build up the length of time you clench your muscles to 10 seconds. As your muscle tone improves, you should also be able to slowly increase the number of repetitions for better results.

Fast Kegels

Fast kegels are performed in the same way as the method above. The only difference is that you clench your muscles quickly and let go quickly. Rest for at least 3 seconds between repetitions, and repeat up to 10 times. It may be best to start with the fast exercises first of all, and work up to the slow ones when you find the exercises easier.

Pelvic Toner

If you feel it would help, then you could invest in a Pelvic Toner. These are great devices that really encourage you to isolate your pelvic floor and are a good way of judging your progress. This from personal experience!! Having a poorly functioning pelvic floor can really hinder your life in many ways. Even a slight prolapse can make sex very uncomfortable and stress incontinence is hugely debilitating. From personal experience, using a Pelvic Toner, the difference to my life has been huge. As a midwife and a mum, don’t make the mistake of not doing your Kegels. Happy exercising!!

Purchase your Pelvic Toner now from

Claire Parry RM January 2009

Client Testimonials Cleft Lip and Palate Association Committed to providing the support needed by families affected by cleft lip and/or palate. Miscarriage Association - Support group, staffed helpline, Awareness, Promoting good practice Maternity Worldwide is saving lives in childbirth by helping those women who most need access to professional care Save the Baby is a small registered charity based at St Mary’s Hospital London, that is dedicated to funding pioneering research into infertility, miscarriage, pregnancy and newborn complications.
Other details Calculate your due date Try the service free ! - get answers to your questions now Frequently asked questions Full details on ways you can contact us Register for free coffee morning with a midwife   Sample article from Online Magazine Register for free coffee morning with a midwife

| Terms of use | Privacy & Cookies Policy | ^ Top | Ltd. copyright © 2007