Strengthen Your Pelvic Health
FIND THE
RIGHT MUSCLE
Before you start PMEs, locate the right muscles:
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Contract your rectum by squeezing the muscles used to stop the passage of gas or urine.
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Make sure that only the pelvic floor muscles are contracted, avoiding contracting the muscles of the abdomen, thighs or glutes.
DOING YOUR PMEs
Once you have identified the right muscles, start your PME:
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Tighten your pelvic floor muscles.
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Hold the contraction for 10 seconds.
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Release for 4 seconds.
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Repeat 10 times per set, aiming for 5 sets per day.
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INTEGRATING PMEs INTO YOUR DAILY LIFE
Incorporate SMEs into your routine:
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Do them before you get dressed in the morning and before you go to bed.
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Add quick SMBs while doing other activities like working, ironing or watching TV.
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Benefits
Regular PMEs can strengthen your pelvic floor muscles, leading to improved bladder and bowel control and enhanced sexual function. Consistent practice can show results in a few weeks to months.
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Urinary incontinence
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Frequency and urgency
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Bowel dysfunction
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Pelvic pain
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Sexual dysfunction
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Pre- and post-natal care
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Pelvic organ prolapse
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Post-radical prostatectomy incontinence and erectile dysfunction
Conditions Treated
