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Pelvic floor
Everything you need to know about exercise in pregnancy
This should cover all the questions I'm normally asked about exercise and pregnancy, but if you have any questions I haven't covered please ask below!
For most women, exercising during pregnancy will be of great benefit. You should always seek the advice of your healthcare provider first, especially if you have a higher risk pregnancy or an underlying health issue. They will then advise you on the type of exercise that is suitable for you.
All the published guidelines and benefits are based …
Can you train your abs in early pregnancy?
What do you think? Should you work your abdominals in pregnancy? Or are they a no-go area? And if so, what exercises are appropriate.
When I polled people about this recently I had a varied response but most tended towards yes you should, but gently.
My answer is... it depends.
It depends what you think of as the abdominal muscles.
For most people, it's the ones you can see - the six pack muscles. The guidelines for these muscles (the rectus abdominis) is that there should be no direct …
How you can help your pelvic floor
However taking your time, …
Heal your diastasis with food!
One of the sections that I was particularly interested in was on postnatal soft tissue and wound recovery - applicable particularly for those with diastasis or a c-section and perineum wound.
My advice nutritionally has always been to use bone broth either in soups or gravies but her information will give you a few more tools to use!
Eating foods that are high in collagen can help t…
When can I run again?
First up you shouldn't return to formal exercise until 6 weeks postnatal (8-10 if you've had a caesarean) and you should be getting the all clear from your doctor, although I know some doctors wait t…
Incontinence Part 2
I've already covered stress incontinence, which is the most prevalent
/stress-incontinence/
But there are other types as well. And bear in mind incontinence isn't just urine, it can also be faecal
- Stress - leaking due to a change in pressure on the bladder eg jumping, running, sneezing,…
Stress Incontinence
So last week a blog was doing the rounds on some of the Facebook pages I follow. It was talking about the incidence of urinary incontinence in exercising women.
There are various types of incontinence. Stress incontinence is the most common (1 in 3 women) and is where you leak urine when exercising but also when laughing or coughing. It's due to the weakened pelvic floor not being able to withstand an increase in intra-abdominal pressure.
What I found particularly interesting in this write-up w…
A Pain in the Bum - Pelvic Girdle Pain
Pelvic girdle pain (PGP), sometimes known as Symphysis Pubis Dysfunction (SPD) or SI Joint Pain - can be felt in the back, bum, legs and front of pelvis.
It’s a common problem in pregnancy – 20% of pregnant women get it, although it can be as much as 50%. But remember common does not mean normal - so you don't have to just put up with it! The good news is that it does tend to clear up after pregnancy – only 7-8% women still have a problem postnatally. But how you deal with it in pregnancy wil…
take a deep breath
I wanted to talk about breathing this week. For something that should happen automatically, it's often the hardest thing to get right! Most beginners starting off with Pilates struggle with the breathing. It's ok not to get it, as long as you breathe! But if you do get it, it is integral to proper form, pelvic floor health, core strength and general well being.
One of the reasons people feel so relaxed in Pilates classes is because of the focus on thoracic (or rib cage) breathing. Day to day we …
Pelvic Organ Prolapse
Prolapse is the descent of one or more internal organs that then push into the vaginal wall. There are different stages – mild, moderate to extending outside the body. There are many symptoms, many of which could be attributed to other ailments.
- Urinary incontin…
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