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Just five minutes a day
It is recommended that you do daily pelvic floor exercises throughout pregnancy and after birth. This will help to prevent symptoms.

Your pelvic floor exercises or ‘Kegels’ can be performed in any position. Find one which is comfortable for you. You may find lying or sitting easier if your muscles feel weak and try standing when they are stronger. 

Imagine that you are trying to stop yourself passing wind and urine at the same time. You can also think of squeezing in the vagina. You should you feel your pelvic floor muscles ‘squeeze and lift’ inside. Don’t hold your breath or clench your buttocks. You may feel a gentle tightening in your tummy. 

Long squeezes: Squeeze and lift your pelvic muscles, hold and release. Repeat the long squeezes, with a rest between each, until you feel that your muscles are tired. 

Short squeezes: Quickly squeeze and release the muscles. Always let the muscles fully relax before the next squeeze.

How often should I do the exercises? Aim to repeat this programme three times a day. Build up to 10 long squeezes and 10 short squeezes. You may need to start with little and often until the muscles get stronger.   


For more information about relevant webinars or to book please click on one of the links below:

Squeezy App

Squeezy is an NHS Endorsed App that will send daily reminders for you to complete your pelvic floor muscle exercises. It contains visual aids to help you to know when to squeeze and relax, and counts repetitions for you. Squeezy also allows you to track your symptoms. Please visit for more information [opens in new window].