Blogs / OUR HIDDEN GEM - THE DIAMOND!
How many of you have been to a class, where the Instructor
has said “pull up on your pelvic floor” and you haven’t a clue what he/she is talking about!
Sound familiar?
Problem is, the majority of us don’t know WHAT the pelvic
floor is, WHERE it is located and HOW to activate it and due
to embarrassment we keep quiet, put our heads down or
smile at the Instructor as if acknowledging their command!
(but quietly dying inside!)
How many of you have attended a class where it is
imperative that you go to the toilet immediately before the
high- impact section, because you know that you are going
to “leak” and you also need to change your incontinence
pad “just incase”........Oh, and just to make matters worse,
you run to the toilet half way through because you HAVE
wet yourself!
Sound familiar?
So, how do you go about fixing these problems?
Firstly, I’m going to start with some functional exercises you
should NOT be doing;
1. Holding your breath! This is an automatic response which
we all do from time to time, but if this continues on a long
term basis, perhaps during a stressful period of your life
(yes, stress CAN affect your pelvic floor fitness), holding
your breath exerts intra-abdominal pressure, which can
lead to a greater pressure being exerted on your lower
abdominal muscles (your core) including your pelvic floor.
Within this section I am going to mention the “valsalve
manoeuvre”. This is not only holding your breath but
shutting off the glottis (back of the throat) which is used
when weight-lifters brace themselves before & during heavy
lifting. Not only does it increase our blood pressure &
reduces venous return (not good if you suffer from CHD) but
increases the intra-thoracic/abdominal pressure down
below. People who suffer from constipation are at risk of this
- straining to empty your bowels. Many of you perform this
manoeuvre while onboard an aircraft, trying to “pop” your
ears after altered cabin pressure!
2. Lifting and carrying heavy objects incorrectly. Learn how
to brace yourself before attempting to lift. (this will be
covered in the 6-week course)
3. Being inactive or having a seated occupation. Get out of
your chair every 30 minutes to aid circulation, posture and
pelvic floor fitness. If this is not possible, do seated
exercises from the toes up to the head!
4. Be aware of your posture. Poor posture = poor breathing
= muscle/fascial imbalances = musculo-skeletal pain and/
or injuries. The kinetic chain really does apply here!
5. This last one gives some tips for exercises we should
avoid;
a) Double leg lifts (Teaser, Double-leg stretches,
Hundred etc..)
b) Head & Shoulders raised off the floor such as abdominal
crunches/curls. Excessive crunches, performed
incorrectly can lead to abdominal doming and hernias,
especially in young males (Males account for 90% of
hernia repairs)
c) Weight bearing through hands & feet only (Full plank, Full
press up, Leg pull front/back etc...)
All the above recruits and engages the strong outer
abdominal muscles that are responsible for increasing the
load on the pelvic floor. Of course, if you don’t have a pelvic
floor problem, these exercises are OK, within reason.
However, I personally never advocate the double leg lifts,
as the lower back is recruited, often incorrectly, which is not
good news if you have a weak lumbar spine.
Sadly, we only seek advice from health care specialists if
something goes wrong with our pelvic floor. Leave well
alone if all is good down below!
Sound familiar?
This is where I can be of help, giving practical and functional
exercises which are safe and effective.
I am offering 6 week sessions for the following groups:
1. Post-natal, including diastasis recti* (DR)
2. Pregnancy
3. Menopause
4. Prolapses (Grades 1/2) - bladder, bowel, rectum
5. Men only
6. Stress or urge bladder incontinence.
7. Anyone with an interest in strengthening their pelvic floor
- they do say it makes for better sex!
* I am not a replacement for any physiotherapy sessions
which you should be given if you have diastasis (DR).
* Please ask your Physio first if you can attend on
completion of DR intervention or any other pelvic
dysfunctions.
All classes will contain:
1. Pelvic floor physiology, in brief!
2. Locating and isolating the pelvic floor
3. Practical, functional exercises with lots of “hands on” -
your own hands on your own body!
4. Correct breathing
5. Lifting & carrying
6. Hypertonic (high tone)* versus Hypotonic (low tone)
7. The Kinetic chain/fascial lines which run through the
pelvic area.
8. Good versus Bad exercises
9. Exercises at the end of the 6 weeks to take home and
practice in the comfort of your own home.
*If you have been told you have high tone pelvic floor, these
sessions are NOT suitable for you as you will need
specialist training on how to relax these muscles.
My first 6 sessions will be aimed at the Post-natal mums.
Apparently, in France it is mandatory for women to
undertake 10 physiotherapy sessions after childbirth, in
order to recondition the pelvic floor! I can’t guarantee 10
sessions, but I can give you a helping hand!
So, if you have a baby between 6 weeks and 6 months,
baby is welcome to come along too! (sorry no older
siblings).
Cost of 6 sessions is £60. Small classes guaranteed.
Places will be guaranteed on receipt of payment.
Sounds a lot of money to spend on that forgotten gem?
Incontinence pants cost £1-1.50/pant.
If you used 4-6/day this equals a minimum of £42/week,
£168/month, £2,016/year!!!!!!
Pads cost approx. 25p/pad.
If you used 4-6/day this equals a minimum of £10.50/week,
£42/month, £504/year!!!!!!
Think I know which option I would take!
I will complete this article with an Ode, written by Jenni
Russell, Author of “Pelvic Floor Secrets”:
Then under the knife I may just have to go
If you have any issues you want to discuss and you think you fit into ANY of the above inclusions, please contact me on: