hip focus
Pelvic Floor Squeezes
Tightening and lifting the muscles that hold in wee, wind and poo, then letting them go. Recommended for everyone during pregnancy and after birth, and useful for anyone with leaking. Nobody can see you doing it.
Key cue: Squeeze and lift, hold, then let go completely. Keep breathing throughout.
Area
hip
Level
beginner
Volume
10 slow + 10 quick
Goal
recovery
How to do it
- 1Sit, stand or lie on your side, and breathe normally.
- 2Squeeze and lift as if stopping yourself passing wind and holding in a wee at the same time.
- 3Hold for up to 10 seconds, then relax fully for as long as you held. Repeat 10 times.
- 4Then do 10 quick squeezes, relaxing fully between each one.
Easier and harder versions
- Easier
- Squeeze at about a third of your full effort, hold for 2 to 3 seconds, and let go completely.
- Harder
- Build the hold up to 10 seconds, resting for the same length of time between squeezes, and finish with a few quick squeezes.
Helps with
Commonly used for:
Leaking urinePelvic floor weakness in pregnancy and after birthPelvic heaviness
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Helps prevent and treat leaking when you cough, sneeze or lift
- Supports recovery after birth
- Can be done anywhere, in any position
Muscles worked
Strengthening. Strengthens your pelvic floor and deep abdominals.
Pelvic floorDeep abdominals
Form tips
- Relaxing fully between squeezes matters as much as the squeeze.
- Start with short holds and build up to 10 seconds over a few weeks.
Common mistakes
- Holding your breath.
- Squeezing your buttocks or thighs instead.
When to avoid or modify
- Pain when squeezing: stop and speak to your GP or a pelvic health physiotherapist
- A heavy or dragging feeling, or a bulge in the vagina: get it checked
- Don't practise by stopping your wee midstream
If in doubt, check with a qualified physiotherapist before continuing.