Pelvic Health
Don't Put Up with this Shit (Nor Wee For That Matter)
Does the thought of going on a trampoline induce the fear of God? If you've laughed (and then wet yourself) at the thought of it then don't ignore it any longer!
If you're putting off exercise or certain types of exercise because you're frightened of wetting yourself or it's painful or something else then there is something you can do about it.
It's very very common for women to have trouble with their pelvic floor, particularly after childbirth. BUT - you shouldn't just put up with it and buy shares in Tena Lady!
There's breathing exercises you can do to either learn how to engage your pelvic floor before you move, or to relax it, or to strengthen it. It doesn't take hours either (or fancy purchases of equipment like Fanny candles from Paltrow's crackpot site. 66 quid. Sixty six!).
Engaging
Think about lift doors closing together front and back and left and right drawing together. It's usually easier to do this as you breathe out.
Relaxing
Breathing techniques can help with this. Lie on your back and breathe softly in - the belly rises and fills with air*. As you breathe in you can imagine the pelvic floor (the space between your sit bones) relaxing.
* Many people breathe the wrong way round and suck the ribs and belly in as they draw air in. Let the belly expand as you breathe in!
Strengthening
I've found stomach vacuums to be really helpful for this. It trains your TVA (Transverse Abdominus) which is your "corset" as well as really being able to draw up and hold the pelvic floor. There's several ways - you can stand up and do it but I like to do it in bridge (handy in yoga). Lie down, legs bent, feet flat on the floor with heels near your bum. Lift the hips into bridge. Wiggle your shoulders under so you feel comfortable. Take a breath in and then exhale ALL the breath - I mean it, keep going till the last gasp. Hold the breath out then imagine
1. Sucking up a milkshake through your vagina straw
2. Sucking your navel in as though you're trying to touch your spine
Hold for as long as you can then take a breath and relax. If you can do 2-3 good holds it can work wonders.
If specific exercises aren't doing the trick you really should invest in yourself and get professional help from a pelvic health physiotherapist. And I know just the person!
Gemma is a pelvic health physiotherapist
She treats all aspects of gynaecological health from prolapse and pelvic pain to bladder and bowel issues including frequency, urgency and leaking at any stage of a woman’s life.
These symptoms are all incredibly common but - YOU DO NOT NEED TO PUT UP WITH THEM!!! It's not "normal" or an inevitable side effect of ageing. Get yourself assessed properly, and manage and treat your pelvic condition.
Gemma has several clinics, with one in Nutfield and she can help you! Take a look at her website or give her a ring on 07773 716 505.
She has experience in treating and resolving a wide variety of problems including:
Pelvic organ prolapse
Any bladder or bowel problem including leaking and urgency
Difficulty inserting tampons
Pain with intercourse
Interstitial cystitis
Vulvodynia
Hip, groin or low back pain
Abdominal discomfort
Post surgical rehabilitation (gynaecological, abdominal or breast)
Endometriosis
Chronic pelvic pain