Gently squeeze and lift your muscles from around your back passage as if you were stopping the escape of wind.
Relax. Repeat several times until you’re confident that you’re squeezing correctly (ensure you are not pushing down in a straining action). If you’re unsure whether you’re squeezing correctly, consult a specialist continence physiotherapist, or your GP.
Now do the same thing, but this time try a squeeze and lift from the front, as if stopping the escape of urine.
Now try combining the back and front.
After some practice, you’ll find the method that is easiest for you. Generally, it’s advisable to use a back or combined lift. But a minority of women will prefer the front. Choose whichever you prefer.
How often you should do the exercises:
Cluster exercises are a good way of strengthening your pelvic floor muscles. These are groups of up to ten lifts at a time. Each lift is held for up to 12 seconds, and should be followed by a ten-second rest. If you can manage to lift for only a couple of seconds, start with this and then gradually build up to 12. Make each hold as strong as you can. Do two to four clusters per day.
Do a few short, fast lifts whenever you think of it.
Always pull up your pelvic floor just before coughing or sneezing. Try to hold for the duration of the cough/sneeze.
Try to ‘switch on’ your pelvic floor gently (about 30-50 per cent effort) when you’re going about daily life.