Pelvic Floor
What is your Pelvic Floor?
The pelvic floor is a hammock-shaped sheet of muscles and connective tissues stretching from your pubic bone to your tailbone at the bottom of the pelvis. It supports the bladder, bowel, and uterus (in women) and prostate (in men) which are all important pelvic organs. It is essential for bladder and bowel control as well as sexual function.
+ What are the benefits of pelvic floor exercises?
They’re simple, discreet, and can be done almost anywhere. Pelvic floor exercises are one of the most effective ways to protect pelvic health.
- Reduce leaks: Helps with urinary and bowel incontinence.
- Support recovery: Speeds up healing after childbirth or surgery.
- Prevent prolapse: Lowers the risk of pelvic organs dropping into the vaginal area.
- Improve sexual health: Can enhance sensation and comfort during intimacy.
- Boost confidence: Better control means fewer accidents and more freedom.
+ What is pelvic floor dysfunction?
Pelvic floor dysfunction happens when muscles that support your bladder, bowel, and reproductive organs don’t work as they should. They could be too weak or too tight. If you notice any of these signs, it’s important to speak to your GP or a pelvic health specialist. Help and effective treatments are available.
+ What are the signs of pelvic floor dysfunction?
Look out for the following signs:
- Leaks: Urine (pee) or stool (poo) escaping when you cough, sneeze, laugh, or feel a sudden urge.
- Pelvic pressure or bulge: A heavy feeling or something ‘coming down’ in the vagina or rectum (bottom).
- Difficulty emptying: Trouble starting or finishing when peeing or having a bowel movement (pooing).
- Pain or discomfort: In the pelvic area, lower back, or during sex.
- Frequent urges: Needing to go to the toilet often or urgently.
- Constipation: Regular straining or incomplete emptying when you have a bowel movement (pooing).
+ What is an example of a pelvic floor exercise?
- In a sitting, standing or lying position.
- Tighten around the back passage as if trying to stop yourself from passing wind.
- Now tighten the front passage as if stopping a wee.
- You should feel the muscle move forwards and upwards and NOT down and out.
- Hold this for 3 seconds then relax – and completely ‘let go’.
The long-term goal is 10 x 10 second holds PLUS 10 quick ‘on’ and ‘offs’.
Local Support
NHS Community Healthy Bladder and Bowel Service (SBUHB)
Lots of helpful information, including explanations of different issues and what you can do to help manage these conditions. They are also there to help if you need extra support.
Tel: 01792 532424
SBUHB Pelvic Health Physiotherapy – Self Referral
PLEASE NOTE: This self-referral form is for people experiencing pelvic health concerns such as Bladder or Bowel symptoms, Pelvic organ prolapse, Pelvic pain, or pregnancy-related pain.
This service supports anyone whose pelvic anatomy is typically associated with female anatomy at birth.
SBUHB – Women’s Pelvic Health Information Sessions
Join us for a free, informative session on pelvic health led by NHS physiotherapists. Held in venues across Swansea, Neath and Port Talbot.
This session will explore key pelvic health issues that can affect women throughout different stages of life—from adolescence to post-menopause. Whether you’re currently experiencing symptoms or simply want to learn more, our expert physiotherapists will guide you through:
- Common pelvic health concerns.
- Self-management strategies.
- Where you get more information or further help.
This is a great opportunity to ask questions, gain confidence, and take proactive steps toward improving your pelvic health.
Help and Resources
Royal College of Obstetricians and Gynaecologists (RCOG)
For more information on pelvic floor health and dysfunction.
Pelvic Obstetric and Gynaecological Physiotherapy (POGP)
Advice written by specialist physiotherapists who are experts in the assessment and treatment of pelvic dysfunction for men and women.