Pelvic floor exercises

You squeeze and relax the muscles around your anus, as if you are trying to stop yourself passing wind.

Then squeeze the muscles as if you are trying to stop a flow of urine halfway through.

Try not to squeeze your buttocks, thighs and tummy muscles or hold your breath.

Now try to do both exercises at the same time and hold. When you can do it, start holding for longer.

You need to practise both strong, long squeezes and short squeezes. For example, try to do:

• 10 slow squeezes lasting 10 seconds each, with a 4 second rest between each one
• 10 fast squeezes at a speed of 1 per second.

It takes at least 3 months to strengthen these muscles. You need to do the exercises regularly and you need to keep doing them. Aim to do the sets of slow and quick squeezes 3 times every day. Try doing them at the same times each day to get into a routine. It can be helpful to set reminders on your mobile phone or use a pelvic floor exercise app.

Some people find it difficult to know which muscles to squeeze. If you are unsure or if your symptoms are not getting better, ask your doctor to refer you to a specialist. They can check you are doing the exercises properly and give you advice.

The NHS website and Bladder and Bowel Community also have information about pelvic floor exercises.