How to strengthen your pelvic floorBack to articles
There are a number of different ways that you can strengthen your pelvic floor, or restore your floor as we like to say.
The first is manual pelvic floor exercises, also known as kegel exercises. Correct contraction of the pelvic floor muscles involves squeezing and lifting under the pelvis up into the body, around the vagina. For men, try to stop pee-ing mid flow or imagine you are trying to stop passing wind. While its not glamourous, it works. Sure its not as straightforward as it sounds but stick with us, we will help you master it. It is important that other parts of the body should be completely isolated, so you shouldn’t be using or feeling your glutes (i.e. your bottom) or inner upper thighs. If actually done correctly and consistently, kegel exercises can strengthen the pelvic floor but to see significant results, doctors recommend doing 300 kegel contractions a day for 4-6 months.2 Whilst this figure sounds widely unachievable and nearly impossible, something is better than nothing.
Remember to not:
- Squeeze your bottom, tummy or thighs
- Lift your shoulders, toes or chin upwards
- Hold your breath
- Squeeze your knees together
To aid pelvic floor contractions some women use cones or probes that are placed within the vagina. Vaginal cones are small weights that help train your pelvic floor by relying on voluntary contraction of the pelvic floor muscles to retain the weighted cone in position. Vaginal probes use electrical stimulation to contract the pelvic floor muscles involuntary from within the vagina. One downside to this method is it’s not something you can do in the kitchen or with your family so to speak, so make sure you ringfence some ‘me’ time to try this one.
An alternative solution is Innovotherapy, suitable for men and women, it does not involve any form of insertion, rather an external two-part garment and involves a device called INNOVO®. Innovotherapy sends targeted impulses via a set of conductive pads placed on your thighs and buttocks, to safely and effectively activate the muscles of the entire pelvic floor. It is a proven technology which has been designed to optimally strengthen your pelvic floor, allowing the device to do the job for you. Users can actually feel their entire pelvic floor muscles being recruited without having to do any voluntary activation, leaving no room for error. The two-part garment, connected to a controller can be used in the privacy and comfort of your home.
For ultimate results the full Innovotherapy programme involves completing five x 30 minute sessions per week over a 12 week period. No need to hide away in the bathroom either, INNOVO® is designed for home use, so you can simply pop the garments on under comfy pants or shorts and still be in the same room as your family if you wish. You should notice a significant reduction in the amount of involuntary urinary leaks and notice improvements in your pelvic floor strength in as little as 4 weeks.1
Innovotherapy is a proven technology which has been designed to optimally strengthen your pelvic floor, allowing the device to do the job for you.