Pelvic floor squeeze (postnatal)

Pre/postnataleasyrepsno equipment

Sitting tall on a chair, the pelvic floor muscles are gently squeezed and lifted as if stopping wind and urine, held briefly, then fully released; it supports the bladder and bowel and helps prevent leaking.

How to do it

1. Sit tall on a chair or lie comfortably, hands on the thighs, shoulders relaxed.
2. Breathe out and gently squeeze and lift the muscles around the back passage and vagina, as if stopping wind and urine; keep the belly, buttocks and thighs relaxed.
3. Hold up to 5-10 seconds while breathing normally, then let go completely for the same time; it is safe to start gently from the day after the birth, even with stitches, if it is comfortable.
4. Do 8-10 reps a few times a day for at least 3 months; if you cannot feel the muscles or you leak, ask a pelvic health physiotherapist.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Supporting: abs, glutes, adductors