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Conditions

Weak Pelvic Floor

The pelvic floor are a large sheet of muscles between your pubic bone and your tailbone, and these muscles help keep in place your bladder, vagina, uterus and bowel. These muscles can become stretched or weakened due to ageing and more specifically due to pregnancy. Once the pelvic muscles become weak they can sag and even lead to a prolapsed vagina. Also, these muscles give you control over your bladder and bowel movements, so their weakening can lead to some uncomfortable moments. There are a number of pelvic floor muscle exercises such as squeezes and contractions that can help you tighten the muscles and restore your bladder control.

The simplest exercise involves stopping the flow of urine when you are going for a wee. If you repeat this exercise 10-15 times in a row, you can gradually increase the length of your holds, and also the number of times you repeat it. For full instructions on pelvic floor exercises click here >>

+++UPDATE+++

In our Pelvic Floor programme first broadcast on the 15th April 2009 there were three products tested to help strengthen pelvic floor muscles. The products tested included a Pelvic Toner, a Pelvic Floor Exerciser and Pelvic Cones.

Comments and Questions

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Hi I'm 27 and have a nearly 2 year old who was born forceps delivery. I also have been quite constipated my whole life- a result of these things-a rectocele prolapse. I was referred for physio for this and unfortunately due to my work I was only able to attend one appointment. I try to practice some excercises at home but find it so so hard as my pelvic floor feels so weak it is really very difficult to do. I feel like I'm losing a battle with this-we are planning another baby and I am so concerned it's going to effect the birth and pregnancy and just get so much worse. Are their any aids out there to help strengthen my pelvic floor until it is strong enough for me to do the excercises without an aid? Please help! Thankyou!





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Im 44, have had 6 kids, all naturally and lead a very active lifestyle …. running, gym, swimming you name it…. have had about 2 months out due to a knee injury and am just getting back into my running but end up soaked because I leak urine….. dont even need the loo and its never happened to me before…its horrendous - i am trying to do my pelvic floor muscles exercises and they all seem fine and its not getting any better…. is surgery an option?





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I have the same problems as most of you. I delivered two beautiful babies, the first by using forceps, so I had an episiotomy. After a few weeks though, Everything seemed to go back to 'normal' down there. Yet, with my second, the delivery was that fast that I tore upwards. I had a second degree urethral tear. They literally had to stich my urethra and also one side if my clitoris back together. I was patched back together very quickly as I was loosing a lot of blood and only 3 days later several stitches came away when I wiped myself. I mentioned this to my midwife and she made me feel so stupid by saying 'they are temp stitches, of course they are going to come away! Since that birth, my vagina is really loose. I can barely hold a tampon, it just forces it's way out most of the time. When I stand up, there is a lump that hangs out at the top and bottom of my vagina. There is definitely not enough skin between my vagina and my anus. And this might be too much info but if I insert a finger, I can feel the poo behind my vaginal wall. My vagina is a mess, but my doctor says pelvic floor exercises will help and I can refer myself to a physio but maybe I am being stupid, when I think of a physio, I think of sports related injuries? I've heard of women getting surgery to correct this but do any of you know if it's available on the NHS?





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Hiya Gemma:) I'don't bereally interested to know your outcome...as your whole post sounds exactly like me..and my story..from births to stitches to where they were to how it all feels down there and to feeling the poop!!!! I just started physio last week..I'll be seeing her again on Monday. Hope all is well.

I had my child 5 years ago. Since the. I have found tampons very difficult to keep in, they seem to be being pushed back out. I have been trying for several years for another baby and I am ovulating but just not managing to conceive. I find that I leak wee at time and find it very difficult to have to have a normal bowel moment. I have been to the doctors and they just told me to do pelvic exercises. I have been doing these regularly but there seems to be no difference. I had a baby and had to have kellan forceps procedure when he was born. I wonder if I have a vaginal prolapse and that is hindering conception. At a lost at what else to try and would love another child but really struggling. Any advice would be lovely.





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I had my child 5 years ago. Since the. I have found tampons very difficult to keep in, they seem to be being pushed back out. I have been trying for several years for another baby and I am ovulating but just not managing to conceive. I find that I leak wee at time and find it very difficult to have to have a normal bowel moment. I have been to the doctors and they just told me to do pelvic exercises. I have been doing these regularly but there seems to be no difference. I had a baby and had to have kellan forceps procedure when he was born. I wonder if I have a vaginal prolapse and that is hindering conception. At a lost at what else to try and would love another child but really struggling. Any advice would be lovely.





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I have had two girls both naturally but I have to cross my legs when I sneeze or otherwise I leak from my vagina. Also I can't jump up and down through exercise as the same thing happens.I am 34 fed up as when I leak it smells and happening quite a lot. What can I do?





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Hi, my problem is that my urine has always come out at an angle of about 45 degrees to the left but recently it has started coming out completely sideways so it goes into my left bum cheek and makes my leg wet :( What's going on? Ps I am female





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I've had 3 babies normal vaginal births my youngest is now 3. We used to have a fantastic love life but since the birth of our last child when making love I don't feel very much it feels like I'm to loose. Can this be fixed by just doing pelvic floor exercises?





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Pelvic floor exercises will definitely help with feeling but you have to keep doing the exercises if you want your pelvic floor to stay fit as with any muscle.

I'm 15 and am quite fit and healthy- regularly compete in trampolining, but when I bounce I've noticed that I wee. It's embarrassing- not only shows up on my leotard but also smells! Is there anything I can do to stop this?





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Try doing Kegel exercises, as described here, see a doctor in case it's something beyond your control, and in the mean time could you try wearing pads for protection or get waterproof pants that look like normal pants to stop anything leaking through/anyone knowing (I think called Diary doll or something, give it a google?)

I'm the opposite of your other posters. I've no incontinence but I just don't seem to get an orgasm any more, or it's so weak I hardly notice it. I do some kegel exercises. What can I do? I'm 44 and have had two children, but I had my last child at 35 and this problem started at 40.





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It looks like no one else has asked this question, so please fill in the rest of your details below.





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More Information

  1. Doctor Responses: Pelvic Floor Problems

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  13. Quick Health Advice: Piles

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