Pelvic Floor Strengthening

The goal for the pelvic floor strengthening program is to hold 10 slow squeezes for 10 seconds each, 3-6 times per day. Once again, it is OK to start right where you are at. By writing down the numbers from your assessment, you can increment as you go along. It is a matter of challenging yourself to do more contractions and/or to increase the amount of time you hold them. Both activities will result in stronger pelvic floor muscles, so increment either or both, until you reach 10 squeezes held at 10 seconds 3-6 times each day. Repeat the finger test every few days to help you monitor your progress. When the finger test shows you that your pelvic floor muscles are stronger, add one or more seconds and/or a few more reps to your program.