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Pelvic floor-modified workout you can do at home

Pick up your mat and dumbbells - because that’s all you need for our home workout! This workout has been especially created with the pelvic floor in mind.

To customise and save your own workout, head to the Pelvic Floor First web app.

Warm up

Start with low impact cardio (6-9 minutes)

Food and dietary choices seem a world away from pelvic health, but there’s a closer link than you think.
Resist the temptation of Dr Google with the help of our expert, Continence and Pelvic Floor Physiotherapist Annabelle Citroen.
Continence Foundation of Australia youth spokesperson, Anja Christoffersen, has recorded a message to coincide with World Continence Week.
A new report on 'Continence Health in Australia’, released by the Continence Foundation of Australia on the eve of World Continence Week, shows that incontinence affects more than 1 in 3 Australians (38%).
What are pelvic floor exercises, how do you do them correctly and how often? We spoke with Continence Foundation of Australia member, Brisbane physiotherapist Sue Croft, who offered this advice.
Louise Owen is a Sexual Health Physician and Director of the Statewide Sexual Health Service in Tasmania. She was a speaker at the 2018 National Conference on Incontinence in Hobart.
The Continence Foundation of Australia is proud to recognise the immense contribution of carers through our Carer of the Year Award.
National Continence Helpline Manager, Sue Blinman, answers some frequently asked continence questions.
Towards the end of 2015, Stephen noticed dark blood in his semen. This symptom continued for a couple of months before he went to see a health professional. After further tests and biopsies, Stephen was diagnosed with prostate cancer in 2018.
Men’s Health Week (10-16 June) is an opportunity for men to take that first step toward regaining control of their bladder and bowel.

For pharmacists and pharmacy assistants, addressing continence issues can be challenging. In this article we cover some common issues that your customers might be experiencing and the best ways to address them.

Who might be at risk of developing continence issues?

Many people may develop continence issues but the key at risk groups include:

Beth Wilson

Beth became Patron of the Continence Foundation of Australia in 2013 with the aim of helping lift the stigma associated with talking about, and seeking help for, this debilitating condition. She is keen to open the floodgates of conversation about incontinence and bowel and bladder health.

Few people relish the thought of discussing their toilet habits with a GP. You should never feel embarrassed about discussing incontinence with a doctor. They are professionally-trained to relate to such matters.

Doctors are accustomed to dealing with issues of an intimate nature, including bladder and bowel problems. Do not let nerves stop you from taking the first step. The first time you discuss it is the hardest. But the more you talk about it, the easier it will become.

Continence Foundation member Dr Marg Sherburn shares with ABC Radio listeners how to do pelvic floor exercises to improve bladder and bowel control.
In the midst of World Continence Week, Jean Hailes for Women’s Health has announced the Continence Foundation of Australia as a Community Partner for Women’s Health Week, 2-6 September 2019.
The short answer is yes, the terms ‘kegels’ and ‘pelvic floor muscle exercises’ (PFME) refer to the same actions and are often used interchangeably.
Wondering why body weight is often mentioned in information around incontinence and pelvic organ prolapse? The relationship is more significant than you may think.
The Australian Government’s newly-released National Women’s Health Strategy 2020-2030 identifies incontinence as a key health risk for women and girls.
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Last Updated: Thu 12, Aug 2021
Last Reviewed: Tue 17, Mar 2020