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Pelvic floor
Is Pilates the Perfect Exercise?
Ā strengthens the whole body
Ā eases back and joint pain
Ā improves posture/alignment
Ā better breathing technique
Ā aids stress managementĀ improves balance
Ā promotes relaxation and better sleepĀ strā¦Twenty years on and I find myself grateful
This month is Prolapse Awareness month, a subject that's quite important to me and has definitely contributed to where I am today and what I do
When you first get diagnosed with aĀ prolapse it often makes you question why it happened and what it was you did to make it happen
Then you start to miss out all the things that may have been the reason for it, or could make it worse
And then you think about strengthening the pelvic floor
I went through all these things - I blamed exercise first ā¦
Core strength without the strain
Did you know your core should switch on JUST BEFORE it's needed?
And that there should be no feeling of strain or bearing down?
Or that you can use other parts of your body to initiate a core connection - instead of sucking in, zipping up or lifting up on pelvic floor
Find out more about your core in the videos below!
If you would like to learn more about switching on your pelvic floor and core without straining and helping it to become more of an automatic switch on - I have a mastercā¦
Upper body mobility sequence
A few upper body moves you can easily fit into your day - even while sat at your desk!
Tightness in the upper body can affect your posture, ability to reach, create pain in the jaw, neck, shoulders and low back, contribute to pelvic floor dysfunction and can even affect your heart!
So getting more movement in is key - how many ways can you move your ribs?
Keeping going when the pain is no longer there
Our health is one of those weird things that we don't really think about until something isn't working properly or we are in pain
I think why I didn't enjoy pregnancy the first time round was because I expected things to work/feel as they always did, and that definitely wasn't true anymore!Ā It's also why peri-menopause is a challenge...
I certainly never considered my pelvic floor until after having my first baby/prolapse
And when I injured my back, the constant pain impacted everything I diā¦
Hypopressives for anxiety - Annmarie's story
I started to suffer with anxiety and obviously that brings in struggling to breathe sometimes and then panic attacks and that kind of thing.
I was also struggling with putting weight on and was mindful that I needed to do some exercise - I wanted to lose weight but also had anxiety going on.
I felt like all the other kind of exercise that I did - swimming, joining the gym, walking - they just never hit the anxiety.Ā
So I would do them and never feel relaxed or feel calm. And then I would go tā¦
Pelvic Organ Prolapse Solutions part 2
Last week we looked at things you can do in your daily life to help prevent POP or worsening symptoms - if you missed that you can read itĀ here
Today we're looking at possible solutions to helping with symptoms.
Kegels
This is the lifting and squeezing of your pelvic floor muscles in isolation.Ā Usually includes a series of lifts, holds and pulses
Advantages:
- easy to fit in
- no equipment required
- can do anywhere, anytime
Disadvantages:
- not everyone does them correctly - may be bearā¦
Pelvic Organ Prolapse Solutions
It's been a while since my first blog about prolapse and a few things have changed since then.Ā So I thought I'd do a couple of updates
There are two ways you can look at helping with POP symptoms - what can you do to prevent things getting worse and what can you do to make things better.
So first we'll look at preventing things getting worse
One of the key things with this is looking at intra abdominal pressure (IAP)
IAP is the pressure within the abdominal cavity and is reliant on the fluiā¦
What is the best exercise for a prolapse?
I was asked a few weeks ago for the top exercises someone could do to help a prolapse.Ā
My answers were:
- It depends
- Hypopressives
The thing with prolapse is that it can happen because of so many factors and it's not just about strengthening the pelvic floor.Ā
And even just pelvic floor strength isn't that simple.
The pelvic floor is made up of layers of muscle, going in a variety of directions.
It has links with muscles inside the pelvis and outside the pelvis.
It has connections allā¦
Pelvic Floor Exercises Mistakes - and how to do it right
Myth #1 - Leaking is inevitable after childbirth, menopause and as you age
But just because itās common, that doesnāt mean you have to put up with it!
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