How to do it
No equipment needed - just a bit of space.
Sit or stand tall. Once you have practised the quick squeeze on its own, you will start using it just before anything that normally makes you leak.
- Squeeze and lift the pelvic floor quickly and firmly.
- Let go completely straight away.
- Repeat the quick squeezes in a row, keeping each one sharp and each release full.
- To use 'the knack', do one firm quick squeeze the moment before you cough, sneeze, laugh or lift, then release once it has passed.
Form cues
- Each squeeze is fast and definite, then fully released - not held on.
- The squeeze comes just before the cough or sneeze, not during or after.
- Your breathing carries on; you do not hold your breath to brace.
Common mistakes
- Turning the quick squeezes into slow holds.
- Only half releasing between reps so the muscle never rests.
- Forgetting to let go once the cough or sneeze has passed.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.