Did you know

Diet can affect bladder control. From citrus juices, to chilli all kinds of foods can irritate your bladder.

Keeping a bladder diary can help you work out what is affecting you, so you can learn to manage your bladder loss.

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Pelvic floor exercises are designed to strengthen the
muscles located around the bladder opening. By
exercising these muscles, you may improve your

In order to get the maximum benefit from these exercises,
it is very important that you perform them correctly.

Pelvic Floor Exercises

Regular pelvic floor exercises are very important for women of all ages and stages of life. Pelvic floor muscle weakness can be caused by a variety of factors including childbirth, lifting heavy objects, hormones, age or being over weight. By exercising the pelvic floor muscle frequently it can be strengthened.

Women with stress incontinence, who regularly lose urine when sneezing, coughing or exercising, will especially benefit from these exercises. By doing pelvic floor exercises the muscle will strengthen helping it to remain firm.

For pregnant women, these exercises help the body to cope with the increasing weight of their baby. If your pelvic floor muscles are healthy, fit and strong prior to giving birth, chances are your muscles will recover back to normal after giving birth.

Mothers will also find pelvic floor exercises beneficial. Not only to aid the body’s recovery after birth, but also to help to strengthen muscles as picking up growing children puts more strain on the weakened pelvic floor.

As women grow older it is important to keep the pelvic floor muscles strong because through menopause the muscles change and may weaken. A pelvic floor exercise routine helps to minimise the effects of menopause on pelvic support and bladder control.

To get the maximum benefit from pelvic floor exercises it is recommended to also get regular exercise (like walking or swimming), to consciously use the muscles throughout your day when lifting or sneezing, and to do your exercises in varied positions (sitting on a chair or standing up).

Please consult your doctor or health care professional before commencing pelvic floor exercises.

How to identify your pelvic floor muscles

Try our methods and learn how to find your pelvic floor and what you are feeling for.

Exercising your Pelvic Floor Muscles

Discover how exercising your pelvic floor can be done anywhere and doesn’t take long.

View the Poise® Interactive Guide

Use the Poise® interactive guide to help you locate and give your Pelvic Floor Muscles a work-out.