A guide for women seeking confidence, control, and comfort
At Active Women’s Health, we know pelvic floor health can impact everything from continence to confidence. Whether you’re navigating pregnancy, recovering from gynaecological surgery, managing pelvic pain, or adjusting to the hormonal changes of menopause—your pelvic floor plays a central role in how you feel, move, and function.
This article is designed to help you gently reconnect with your pelvic floor, avoid common pitfalls, and understand when to seek professional support.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues that form a sling between the pubic bone and the tailbone. These muscles support the bladder, uterus, and bowel—and are crucial for:
- bladder and bowel control
- pelvic organ support (important for prolapse prevention)
- sexual function and sensation
- posture and core stability
When functioning well, the pelvic floor helps you feel strong, supported, and in control. When these muscles are weak or overactive, it can contribute to issues like incontinence, pelvic pain, or a sensation of heaviness.
How to Find Your Pelvic Floor Muscles
Identifying the correct muscles is the first and most important step. Here are two safe ways to feel a pelvic floor contraction:
- The Vaginal Lift Cue
Imagine gently lifting a tampon higher into the vagina using the muscles around it. This “squeeze and lift” feeling is a pelvic floor contraction. - The Gas Prevention Cue
Think about stopping yourself from passing wind. The muscles you use for that subtle hold are part of your pelvic floor.
🔺 Avoid practicing pelvic floor exercises while urinating (like stopping mid-stream). While it can seem like a way to check, doing this regularly can interfere with normal bladder emptying and may create bad habits.
How to Do Pelvic Floor Exercises (Correctly)
Once you’ve located the muscles, follow this structured routine:
- Get into a comfortable position: lying down or sitting upright with your spine supported.
- Breathe gently. As you exhale, gently contract your pelvic floor (lift and squeeze).
- Hold the contraction for up to 10 seconds, ensuring you can still breathe.
- Relax fully for the same duration (10 seconds).
- Repeat up to 10 times, three times a day.
Incorporating into everyday life:
- Do them while brushing your teeth
- At red traffic lights
- While waiting for the kettle to boil
Common Mistakes to Avoid
It’s easy to unknowingly use the wrong muscles. Watch out for these common errors:
❌ Squeezing your glutes: Your bottom muscles should stay relaxed.
❌ Tensing your thighs: Try to keep your legs and inner thighs soft.
❌ Holding your breath: Always breathe naturally.
❌ Overdoing it: Quality is more important than quantity. If the muscles fatigue, rest.
If you’re not sure you’re doing them right, or if you’re experiencing symptoms despite exercising, don’t worry—this is common. A pelvic health physiotherapist can guide you using real-time feedback, gentle assessment tools, and individualised strategies.
When to Seek Professional Help
Pelvic floor exercises aren’t a one-size-fits-all solution. In some cases, particularly if the muscles are too tight (overactive), doing more squeezes can make symptoms worse.
You should seek professional guidance if you experience:
- Persistent urinary or bowel leakage
- Pelvic or vaginal heaviness or dragging
- Pain with intercourse or internal exams
- Difficulty starting or stopping your urine stream
- Ongoing pelvic pain, pressure or discomfort
At Active Women’s Health, our experienced pelvic health physiotherapists offer discreet, evidence-based care to assess your individual needs. Together, we create a plan to restore comfort, function, and strength—without guesswork.
Final Words: A Balanced Approach
Your pelvic floor is just one part of your core system. Exercises should be:
- Mindful: Focus on breath, control, and relaxation.
- Gentle: More is not always better.
- Integrated: Consider combining with walking, pilates or functional movement.
If you’re ever unsure, remember that you’re not alone—and support is always available.
