Pelvic floor exercises
If you are suffering from a leaky bladder or want to avoid incontinence in later age, these exercises are a must. They might be dull and unglamorous but the beauty of pelvic floor exercises is that you don’t need any clothing or equipment.
You can also do them anywhere and in any situation - even while watching TV or chatting on your mobile! Here’s how: squeeze and draw in your anus at the same time, and close and draw your vagina upwards. Do this at speed, releasing the muscles straight away.
Repeat this sequence slowly, holding for no more than 10 seconds. Repeat both exercises 10 times, up to six times a day. If you can’t figure out how it works, you can practice by holding the flow urine while you are on the toilet - you will then know which muscles are involved!
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