You should complete at least 2 exercise sessions a day. Generally, do 1 set in the morning when you get up and one at night. Do 60 pelvic floor muscles exercises every day, divided into 2 sessions of 30 exercises each. Remember, each squeeze and relaxation counts as 1 exercise. Do the exercises in each position of sitting and standing every day; 10 exercises lying down, 10 sitting, and 10 standing. The exact time of day is not crucial. What is crucial is that you develop the habit of doing the exercises every day.
In the beginning, you will need to set aside time to concentrate while you do the exercises. Each time should be associated with a cue that will remind you to practice. For example, you may want to exercise just before you get up in the morning and before you fall asleep at night. Any activity that you perform regularly on a daily basis can be used as a cue.
Sample Exercise Schedule
- Lying down, squeeze for 5 seconds and relax for 5 seconds, 15 times
- Sitting down, squeeze for 5 seconds and relax for 5 seconds, 15 times
- Standing up, squeeze for 5 seconds and relax for 5 seconds, 15 times
You should build to 10 second contractions. Remember to squeeze and count slowly "1-2-3-4-5-6-7-8-9-10" and relax the muscle and count "1-2-3-4-5-6-7-8-9-10." Continue with 45 exercises twice a day.
Pelvic floor muscle support usually improves within 6 weeks after starting the exercises, and 3 months should bring significant changes. However, symptoms improve slowly, so tracking symptom improvement is essential
Making These Exercises Part of Your Life
Make the exercises part of your daily life so that exercising becomes a habit, almost like a reflex action. After 6 weeks of practice, the exercises will require less effort, and you will no longer need to set aside special times to concentrate on them. Tighten the muscle when you walk, before you cough, as you stand up, and on the way to the bathroom. Try to tighten the muscle when you get a strong urge that you cannot control.
Do your exercises when:
- standing at the sink and brushing your teeth
- getting up in the morning
- washing dishes
- putting on your makeup
- sitting in the car at a stoplight
- sitting and having dinner
- reading a book in bed
- watching TV - during each commercial
- going for a walk
- talking on the phone
- having sex
Do your exercises during your daily activities or routines. You do not have to keep a formal count of the number of times you do each exercise. Just do it several times in a row. Do them often enough to make them a habit.