How to squeeze

Unfortunately, 65% of people who think they know how to contract their pelvic floor muscles are doing it incorrectly.

This is really important as there may be no benefit doing them if you are not doing them correctly.

The first step is to learn to produce a proper contraction of these muscles.

  1. First, tighten and squeeze the muscles around the back passage, as if you’re trying to stop yourself passing wind.
  2. Whilst you hold this, lift and squeeze around the vagina and front passage (for women) or lift the testicles up and in (for men), as if you’re trying to stop yourself from passing urine.
  3. Don’t hold your breath – this takes practice!
  4. After each ‘squeeze and lift’ make sure you fully relax your muscles by letting them rest back to their starting level.


  • You may feel some of your abdomen muscles working gently but the muscles in your buttocks and thighs should be relaxed.
  • It takes time to get the hang of these exercises – so persist!

Squeezy has been designed to help you remember to do your pelvic floor muscle exercises. It comes pre-set with a standard programme, but you can change the settings to reflect your personal exercise programme and schedule.

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