Pelvic Control Exercises

Incontinence or bladder dysfunction is a common problem for people with MS. By practising pelvic exercises, you may help strengthen the muscles around the bladder (the pelvic floor) which may help reduce or prevent accidents.

You can practise these exercises anywhere and the exercise can be performed in a lying down, sitting or standing position. Pick a position where you feel you are safe in control and comfortable.

Start by keeping your exercise routine simple. You can then build the number of repetitions and exercises every week as you gain more confidence.

How often should I do the pelvic control exercises?

Initially do as much as you can. Build up until you can do 10-12 repetitions. Make sure you perform the exercises slowly and controlled.

 

Here are some of the lying down and seated pelvic exercises prepared for you from Physiotools online:

Exercise 1Exercise 1

  • Start by lying on your back with knees bent and arms by your side.
  • Tighten your stomach muscles and press the small of your back against the floor letting your bottom rise.     
  • Hold 30 secs and then relax. Repeat 3 times.

 

 

Exercise 2Exercise 2

  • Start by lying on your back with knees bent.
  • Flatten your spine into the floor.
  • Gradually move your legs away from your bottom.     
  • Repeat 10-12 times. 

 

 

Exercise 3Exercise 3

  • Lie on your back with knees bent and hands under the small of your back.
  • Tighten your pelvic floor muscles and gently pull your lower stomach in.         
  • Lift your head and shoulders off the floor towards the ceiling.  
  • Repeat 10-12 times.

 

Exercise 4Exercise 4

  • Lie on your back with a ball underneath you (or use towel), with knees bent and  arms crossed.
  • Curl up and at the same time tighten your stomach and pelvic floor muscles.
  • Repeat 10-12 times.

 

 

Exercise 5Exercise 5

  • Place a wobble board or wobble cushion on a firm surface (table or chair) if you have one or perform the exercise without it. 
  • Sit on the board keeping an upright posture.
  • Tilt your pelvis to the right side and then to the left side keeping your shoulders level.
  • Repeat 10-12 times.

 

 

 

Exercise 6Exercise 6

  • Place a wobble board/wobble cushion on a firm surface (table or chair). It can also be done without a wobble board/wobble cushion.        
  • Sit on the board keeping an upright posture.
  • Tilt your pelvis alternately forwards and backwards.
  • Repeat 10-12 times.

 

 

Exercise 7Exercise 7

  • Start in a sitting position
  • Tighten your pelvic floor muscles and gently draw your lower stomach in.
  • Lift your knees in turn.
  • Repeat 10-12 times

 

 

 

Here are some pelvic control exercises from MS Trust. 

Pelvic Control Exercises from the MS Trust

 

 

Here is some medical advice and pelvic exercises from MS Society.

 

Medical Advice and Pelvic Exercises from the MS Society

 

Hope you enjoy and benefit from practising these exercises.

 

 

 

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