Patient Education - Pelvic Muscle Exercises

Women's Center for Bladder & Pelvic Health

General Information

PAULA TRUFANT, RN

With heavy hearts we regret to tell you that we have lost a member of our OB-GYN Family.

Paula passed away unexpectedly. She was a dedicated, compassionate nurse who always put her
patients first.
Paula will be sadly missed by all.

Our office will be closed on Wednesday, May 5th, to allow our staff to attend her funeral.

Pelvic Muscle Exercises

What is the pelvic muscle? Your pelvic muscle provides support to your bladder, rectum and, in women, the vagina and uterus. If it weakens, it cannot support these organs and their position can change. This change in position can cause problems with normal function. Keeping the muscle strong can help prevent unwanted leakage.
Finding the pelvic muscle - Without tensing the muscles of your leg, buttocks or abdomen, imagine that you are trying to control the passage of gas or pinching off a stool. Or imagine you are in an elevator full of people and you feel the urge to pass gas. What do you do? You tighten and pull in the ring of muscle around your rectum - your pelvic muscle. You should feel a lifting sensation in the area around the vagina or a pulling in of your rectum.
Exercise regimen - One exercise consists of both "tightening and relaxing" the muscle. It is equally important to control when your muscle tightens and relaxes. Be sure to relax completely between each muscle tightening.
Types of exercises - There are two types of muscle contractions you will need to practice - SHORT (2 second) or QUICK (3 or 5 or 10 second) or LONG contractions. To do the short of quick muscle contractions, contract or tighten your pelvic muscle quickly and hard, and immediately relax it. For the slow or long (sustained) contractions, contract or tighten your pelvic muscle and hold for a count of (3 or 5 or 10 as prescribed) seconds, then relax the muscle completely for the same amount of time.
Where to practice - These exercises can be practiced anywhere, anytime. You can do the exercises lying down, sitting or standing.
Times to use the muscle - If you experience urine loss in one specific position only, like when you stand, then increase the number of exercises for that position only or add additional exercises per day with the focus on doing all of the exercises in that position only.
Common mistakes - Do not tighten thighs, buttocks or stomach. If you feel your stomach move, then you are also using these muscles. Do NOT hold your breath. Breathe normally and/or count out loud.
Can these exercises be harmful? No, these exercises cannot harm you in any way.
When will I see a change? After 4 to 6 weeks of daily exercise, you will begin to notice less urine leakage. Make the exercises part of your daily lifestyle. Tighten the muscle when you walk, as you stand up, and on your way to the bathroom.

The Ob/Gyn Group of Attleboro and
Women's Center for Bladder & Pelvic Health
671 & 687 North Main Street
Attleboro, MA 02703
Urgent Medical Problems: 508-222-3200

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