Make sure you don't pull in your stomach or squeeze your buttocks. It's important to keep breathing normally while you do these exercises.This time, hold the squeeze for as long as you can, but no longer than 10 seconds, then relax. After a short rest, squeeze again as above.Rest for a second, then repeat until you feel the muscles get tired. First, squeeze and draw in your back passage as if you are holding in wind.You’ll soon be doing them on the bus, in a meeting or while waiting in the queue for a coffee (NHS Choices, 2016b). After a while, you’ll be able to do these exercises anywhere. To get your pelvic floor muscles strong again, exercise them lying down, sitting or standing. This is known as stress incontinence, and – you may have discovered during a natter with your mum mates – it’s super common following childbirth (NHS Choices, 2017). If your pelvic floor muscles are weak, a bit of wee might sneak out when you cough, sneeze or strain. These muscles come under massive strain during pregnancy and when you give birth. Pelvic floor exercises help to strengthen the muscles of the pelvic floor. You’ll know as soon as you’ve healed enough when to give them a go. Don’t worry if you can’t quite manage those pelvic floors just yet. As soon as you feel up to it, it’s safe to go for walks and do pelvic floor exercises and gentle stretches (NHS Choices, 2016a).
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