PFMT involves a pelvic floor muscle assessment, pelvic floor muscle exercises and pelvic floor muscle bracing (the Knack).
Pelvic floor muscle exercises
- Exercise sets are performed one – three times a day.
- Each set consists of 8–12 repetitions of a 6- to 8-second contraction followed by a few seconds rest.
- Contractions should be near maximal.
- Sets are performed in lying, sitting and standing positions.
- Over time, women begin to lengthen contractions, increase repetitions and reduce rest periods.
Pelvic floor muscle bracing – ‘The Knack’
Pelvic floor muscle bracing against increased intra-abdominal pressure (e.g. lifting, coughing) is commonly called ‘The Knack’ manoeuvre. This is performed by consciously contracting the pelvic floor muscles prior to a physical stress and then maintaining the contraction during the stress.
Training programs of 3 months or more, with regular, frequent appointments (e.g. weekly) with a health professional appear to be the most effective.
Regular and frequent (e.g. weekly) appointments appear to be the most effective.