Dr Amir Khan has shared a simple technique for pelvic floor exercises that he says people will "never forget". The advice comes as NHS information states that a third of women in the UK have pelvic floor muscle-related problems, which can lead to difficulty controlling the bladder or bowels.
Two memorable scenarios
On the podcast No Appointment Necessary, the ITV doctor described two everyday scenarios to help isolate the muscles. The first involves stopping urine mid-flow: imagining a long-awaited delivery arriving while you are mid-wee, and you must stop the stream to answer the door. "Stop the wee. That is your front pelvic floor muscles, right? We're holding that wee and keep holding it," he said.
The second scenario involves being in a lift with Rihanna and needing to pass wind, but holding it in because she is "iconic". This, he explained, works the back pelvic floor muscles. "That is your front and back pelvic floor muscles," he added. He noted that he adjusts the celebrity depending on the patient, sometimes using the queen.
How to do the exercises
Macmillan advises that pelvic floor exercises can help with bladder and bowel control, and that it takes at least three months to strengthen the muscles. They recommend doing sets of slow and quick squeezes three times a day, ideally at the same times to build a routine.
The NHS suggests squeezing the pelvic floor muscles quickly, avoiding pulling the tummy in, holding for two seconds, then relaxing – repeating this ten times. More information is available from the Bladder and Bowel Community website.
