Pelvic Floor
THREE STEP SOLUTION TO PELVIC FLOOR ISSUES
Firstly, if your pelvic floor issue is sudden or serious you should check in with a pelvic floor nurse or/and your GP. You’ll probably be given Kegel exercises to do. Kegel’s done three times a day for a few weeks has proven to be very effective for smaller pelvic floor issues.
Secondly... Research has shown that the short term benefits of Kegel exercises only has a lasting effect if you work the surrounding support muscles, also known as your core. The biggest contributor to pelvic floor issues is an inactive lifestyle, making movement and correct alignment very important for maintaining pelvic (and whole body) strength. This is where a good Pilates class comes in.
Thirdly.... Looking to take the pressure off your pelvic floor when moving. This is a little harder to learn by yourself. There are several ways to keep pressure off the pelvic floor day to day such as Engaging your core when bending over, Hypopressive breathing and Belly breathing techniques. Have a little watch of this film demonstrating the Hypopressive technique
Hi - this is a "to do" list I just wrote out for a client and it occurred to me that I should put the list up here for everyone. It's a good list of things to work on in the house/daily life.
01. Buy and use a squatty potty or a kids toilet step thingy. Knees above your pelvis puts a lot less stress on all the plumbing in the pelvis.
Watch the amusing Unicorn video HERE.
02. Buy and use a Pilates hoop to do bridges and thigh squeezes a couple of times a week. Not as a workout but just movement.
03. Standing on one leg occasionally to build up the hip strength. Keeping an eye out that the knees or feet don’t roll in as you’re doing it. Watch me teach the move HERE.
04. Building lateral hip muscle strength and keeping pelvic neutral are also essential, but short term maybe wearing insteps to support the arches of your feet will help you align your leg and hips.
05. Don’t hold your breath when picking up the kids/shopping/anything, let them come to you rather than leaning forward to them. See if you can start to use the “open ribs” breathing when you’re picking things up. See above for link to hypopressive breathing.
06. Keep up (or restart) your Kegals, Pelvic floor exercises does work for both front and back in women, just not men.
07. Keep your knees off lock when you’re standing, to reduce your lordosis and so help the organs sit better in the pelvis.
08. Get in contact with a nutritionist and see if changes in your diet can help take pressure off your whole system. Might give you more energy too.
For Nutrition -
Cara Redpath has some great packages and her system has worked very well with other clients of mine with joint hypermobilty and fibromyalgia to reduce body wide inflammation from the gut out.
Also - Michaella Amongst other things has helped control her own fibromyalgia through diet.
They’re both worth speaking to and seeing who fits best with you.
I think that’s enough for now.
See you in class.
Yours,
Andy P.