Sit comfortably, with knees slightly apart and relax the muscles of your thighs, buttocks and abdomen – breathe normally.

Tighten the ring of muscle around the back passage – imagine you are trying to stop wind or diarrhoea.

At the same time squeeze the same muscles you would use if you tried to stop passing urine mid-flow.

Avoid tightening thigh and buttock muscles.

TIP: If technique is good you will feel and sometimes see the front of the vagina lift slightly.

Plan

1. Do the above as one movement.
2. Hold and count to 5 seconds.
3. Relax and count to 5 seconds.
4. Repeat for 10 squeezes.

Aim is for a slow controlled squeeze and release.

• Increase the hold count from 5 to 10 if able.
• Do the same movement again but do 10 short fast contractions.
• Do the slow and fast contractions at least 1 to 3 times a day. Continue doing the above once a day to maintain control.

Associate this with a regular activity e.g. boiling the kettle to help you remember to do the exercises.

Try to progress to doing the exercises whilst standing.

It will take around 12 weeks to obtain real benefit.

You can do this at any age and whilst you are pregnant. Practice for life.