- Slow and fast contractions belong in every session.
- Consistency for at least 8–12 weeks is required.
- Persistent symptoms after 3 months warrant a specialist review.
Finding the right muscles
The pelvic floor is a group of muscles that sit like a hammock from the pubic bone at the front to the coccyx at the back. To find them: imagine you are stopping the flow of urine and lifting the vagina up and in. You should not squeeze your buttocks, tighten your thighs or hold your breath.
The two types of squeeze
A complete programme includes both slow and fast contractions.
- Slow squeezes: lift, hold for 5–10 seconds, fully relax for the same time. Aim for 10 repetitions.
- Fast squeezes: quick tight lifts, one per second, for 10 repetitions.
- Do a full set three times a day, every day.
Common mistakes
The most common errors are pushing down instead of lifting up, forgetting to fully relax between contractions, holding the breath, and expecting results in a week. Real change takes eight to twelve weeks of consistent, correct practice.
When exercises alone are not enough
If you have been doing supervised pelvic floor exercises consistently for three months with no meaningful improvement, or if imaging shows a specific structural injury (torn levator ani, avulsion), the pelvic floor is telling you it needs more. That is not a failure — it is information.
Frequently asked questions
How long before I notice a difference?
Most women notice improvement between 8 and 12 weeks of correct daily practice.
Can I do them while pregnant?
Yes — pelvic floor exercises during pregnancy reduce the risk of postnatal leakage.
Are there apps that help?
Apps like Squeezy (created by UK NHS physiotherapists) provide reminders and structured programmes.
Could a doctor-led plan help you?
A 30-minute video consultation with Dr Berra Önsoy — reviewing your symptoms, any UK imaging or referral notes, and giving you a clear, personalised next step. Suitable for women considering treatment from anywhere in the UK.
Request a video consultation