Introducing Your Pelvic Floor

MISFIT MAMAS 

Find Your Pelvic Floor Muscles - To maintain some strength during pregnancy and the first step towards restoring the core (tummy muscles) following birth. Not sure how to work them or even where they are? Read on...

 
Netdoctor.co.uk

The muscles of the Pelvic Floor (PF) run from the pubic bone at the front to the lower spine (coccyx) at the back. They are also attached at the sides of your pelvis, to the bones that you sit on. The back passage (from bowel), vagina and urethra (from the bladder) pass through these muscles.

They support the contents of the pelvis and are put under great strain during pregnancy and labour which isn't helped by hormones released during pregnancy to relax the soft tissues in preparation for labour. Think of a trampoline that can stretch under weight and recoil back again, only during prolonged stretching as in pregnancy they can become weakened/stretched increasing the risk of incontinence (being unable to make it to the toilet in time) or stress incontinence (leaking urine when laughing, coughing, sneezing or jogging - very common) or worse still a prolapse! 

Working the pelvic floor muscles in the early weeks following birth not only strengthens them but can help aid healing following tears during labour by increasing blood flow to that area. 

How can I help my Pelvic Floor muscles?

• If suffering from incontinence speak to your midwife/G.P
• To improve the symptoms of stress incontinence try to perform some pelvic floor exercises daily in the first few weeks and avoid:
  • high impact exercise e.g. jogging (jogging too soon can lead to further damage!)
  • lifting heavy objects, sitting straight up from a lying position or being constipated (creating abdominal pressure which puts strain on the weak abdominals and pelvic floor.) and avoid slouching or sitting with the pelvis tilted backwards (this shortens the pelvic floor which can add to pelvic floor dysfunction!)
     
  
  
  In addition and once ready to, work the deep tummy muscles (core) and work the buttocks more....yes work the buttocks!!! It's all linked and can help along with good nutrition and lots of water.

Note: It is equally important during pregnancy to allow the pelvic floor muscles to switch off and relax so that the pelvic floor can stretch during childbirth. Their is growing evidence that the pelvic floor muscles don't work in isolation and that integrating pelvic floor exercises into an exercise routine is favourable to them working in isolation. However, in the initial weeks following birth isolated pelvic floor exercises (or Kegals) are a good starting point to re-connect with the pelvic floor.

How to do a pelvic floor exercise (can be performed within 24hrs of birth):

Slow contractions – On a slow exhalation, "zip up" the back passage (as if to stop passing wind) to the front passage (as if to stop the flow of urine – do not practice this on the toilet! Or imagine moving the coccyx towards the public bone). Pull the pelvic floor muscles upwards as far as you can (to your imaginary 10^th floor) over the count of 10 seconds. Hold for up to 6 seconds (and breathe) and release slowly. Rest for several seconds and repeat up to 10 times in total, 3 times per day.

Fast contractions – Draw up as above but fast on exhale (in one second) and release quickly on inhale (in one second). Perform 10 in total, 3 times per day.

When & how to do them:

• Whenever you can e.g watching TV/adverts, feeding baby, washing the dishes-form habits!!
• Easier – lying down then progress to sitting or standing (this adds gravity to pull up against)
  
  
  Not feeling anything happen down there? Don't panic....they will get stronger the more you practise. If you don't feel them working after several weeks there could be some nerve damage and it's probably worth visiting the GP.

YES THEY ARE BORING & TEDIOUS BUT A GOOD STARTING POINT FOR PELVIC RECOVERY AND BETTER THAN A LIFETIME OF SPARE KNICKERS IN YOUR HANDBAG!!! JUST KIDDING!!

URINARY STRESS INCONTINENCE (USI) IS NOT SOMETHING YOU SHOULD BE LIVING WITH - IF IT DOESN'T IMPROVE SEEK HELP! YOUR GP CAN REFER YOU TO A WOMEN'S HEALTH PHYSIOTHERAPIST.

LEARN HOW POSTURE CAN AFFECT PELVIC FLOOR FUNCTION & HOW TO INTEGRATE THE PELVIC FLOOR INTO DYNAMIC MOVEMENT BASED EXERCISES IN MY CORE RESTORE FITNESS CLASS – BABIES WELCOME!

Debbie x

Prenatal & Postnatal Exercise Specialist

https://www.facebook.com/misfitmamas1

Tel. 07974 720341