There is no shortage of pelvic floor advice online, but not all of it is supported by evidence, and some of it makes things worse.
What works. Correct, consistent pelvic floor training has the strongest evidence base of anything in this field — but the operative word is correct. Studies repeatedly find that a large share of women who believe they are contracting the right muscles are in fact bracing the abdomen, buttocks or thighs. A single proper assessment is therefore worth more than months of self-directed practice done wrongly.
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Message us with what you are experiencing and we will tell you whether an examination is worth making, and what the appointment involves.
WhatsAppLINEBladder retraining — extending the interval between toilet visits by about fifteen minutes at a time — has clear evidence for urgency and frequency. Magnetic or electrical stimulation of the pelvic floor is useful specifically for women who cannot yet feel the muscle at all, because exercises cannot strengthen something you cannot recruit.
What wastes time or causes harm. Stopping your urine mid-flow as a form of practice interferes with normal bladder function. Over-training without ever relaxing can leave the muscle chronically tight, which causes pain rather than strength. And heavy sit-ups after childbirth, while the abdominal muscles are still separated, tend to worsen both the gap and the leaking.