FAQ

Q. How often do I need to do my exercises ?

A. You should try and do your basic breathing exercise for 5 to 10 minutes twice per day and then do the contraction repetitions 10 times twice to 4 times per day, this depends on your performance and your symptoms

Q. How do I progress these exercises ?

A. Work on Endurance:

1.When performing Sniff Flop & Drop with contract from the back you can hold on for longer i.e. instead of one breath in and out you can hold breathing regularly for the count of 10 and then you must still Sniff Flop and Drop to let go
2.If your main problem is the back passage then your focus should be on the back passage for that 10 seconds.
3.10 repetitions of 10 seconds each will work on the endurance of the muscle, 4 times per day is sure to develop the muscle but people improve with even twice per day

B. Work on strength:

1.The harder you squeeze the more muscle fiber you will develop and the better the bulk of the muscle, it is important not to squeeze anything else but the muscle groups you are working on i.e. no bracing
2.Try squeezing in to the end of range and then reinforcing 5 times into the end of range , you should feel each squeeze, then Sniff in to let go
3.Try using vaginal exercise cones, but DON’T revert back to bracing to hold the cone in, use the techniques you have learned
4.Use other pelvic floor exercise devices as a form of feedback to increase strength

Q. Do I have to be lying down ?

A.The exercises should initially be performed lying down but can be progressed to a sitting or standing position once mastered. This progression to standing exercises is a good thing and fits more easily with the activities of daily living. Note you should only progress to standing when any bad habits are gone and you feel you have mastered the exercises. Later, the more you practice in standing the better.

Q. Can I do this in standing or sitting in the car ?

A.If you find you are not getting to your exercises regularly then do them anywhere rather than not do them at all. It is preferable that you would stay lying on your back or side initially to eliminate the complication of gravity and posture until you can feel it. Once you can do them lying down, doing them in the car is a great idea !

Q. Are there any other exercises I should be doing ?

A. The hardest thing you will do is Sniff Flop & Drop, once you have mastered this then you can progress as above, until you have mastered it you should stick to it and don’t worry about too much else.

Q. Why do we concentrate on the muscle at the back so much ?

A. Behind the rectum is where the bulk of Pelvic Floor muscle is, so we start here to make sure we are recruiting as much muscle as possible. When you feel the back coming in first you can then contract the muscles around the vagina.

Q. Do I continue to do my other PFEs ?

A.You should only do the exercises described and should not continue as you have been doing. The chances are that they were being performed incorrectly if you are still symptomatic.

Q. Can I continue my Pilates ?

A. You can continue Pilates but you must be sure not to overdo the holding during exercise and when practicing outside classes as this can be counterproductive. In classes make sure after you have done an exercise that you consciously fully release the pelvic floor before going on to the next exercise. Pilates is a great way to progress your strength and co-ordination once you have mastered the basic techniques.