Relax and repeat. Pretend you need to pass wind, but you need to wait a while. Hold on a few seconds, then relax and repeat. Now tighten all muscle groups while you exhale for a few seconds, then relax. DO NOT hold your breath DO NOT push down instead of tightening and lifting up.
Some physiotherapists have special training, skills and experience in continence management.
They can help if you have incontinence, constipation or prolapse, or simply want to learn how to use your pelvic floor muscles correctly and safely. A doctor's referral is not required to see a physiotherapist in private practice. Physiotherapists also work in public hospitals and community health centres. Contact the Australian Physiotherapy Association in your state or territory for the names of physiotherapists in your area who have a special interest in the pelvic floor and continence management. Your doctor or clinic sister may also be able to suggest the name of a physiotherapist who specialises in this area.