Your daily pelvic floor prescription

Technique is the key – it’s important to use the right muscles and contract them in the right way. Here’s what Herz advises.

• The easiest position to start training is lying down, as this eliminates gravity and reduces the load of our internal organs. You may then progress to complete these exercises while sitting, followed by standing and eventually walking.
• Make sure you are relaxed and focused.
• Take a deep breath in and, as you exhale, squeeze and lift the muscles surrounding the anus, vagina and urethra, as if holding in wind and urine.
• Do not squeeze your thighs or buttocks or hold your breath. Keep breathing normally throughout.
• Hold strongly – without recruiting other muscle groups – for about 10 seconds (or as long as you can). Completely let go for five to 10 seconds and repeat five to 10 times. Do this twice daily.