Some KEY things to remember about.... ahem....Pelvic Floor

This week I was doing some study on the delicate topic of pelvic floor. As a Personal Trainer to mums, it is a topic I try to keep myself well informed on. Now having these facts and information I would like to pass on my newfound wisdom.

The pelvic floor muscles are like a sling or trampoline that run from the pubic bone back through to the bottom of the spine. The pelvic floor muscles work as part of the core, along with the abdominal, back and breathing muscles to regulate the abdominal pressure. This pressure is increased in our core region as we pick up a weight, jump, sneeze. The pelvic floor muscles can become compromised through child bearing and child birth. The brutal truth is that if, many years after your last child was born, you are still leaking urine when you cough, sneeze, jump or run, then you need to work on strengthening your pelvic floor. I remember my physiotherapist telling me about a youtube video in which a gynaecologist cheerily admits to peeing whilst skipping AND says it's ok - it apparently had the physiotherapy world in a state. (https://www.youtube.com/watch?v=UKzq1upNIgU). A weak pelvic floor is not something you just have to put up with. 

Personal Trainers have been cueing our clients to pull their navel to spine in order to brace and strengthen the core. However in doing so, some women are placing undue strain on their pelvic floor by bearing down on these muscles rather than lifting them up.  

So, some KEY things to remember about your pelvic floor are

• Firstly, feel ok about telling your PT that you need to work on strengthening your pelvic floor muscles.
• Become conscious of drawing your pelvic floor muscles up (a gentle contraction as if trying to hold off from urinating and passing wind) BEFORE drawing in your navel to spine. The upper abdominals and butt muscles stay relaxed and you should still be able to breathe easily whilst holding this contraction. Activate these core muscles prior to and during any resistance exercises.
• Avoid holding your breath and drawing your navel to spine forcefully during exercise. This increases the abdominal pressure and puts undue strain on your pelvic floor.
• Avoid lifting heavy weights, doing deep squats and high impact exercises until you have rehabilitated the pelvic floor muscles. 
• Finally, there is always a pelvic floor-friendly version of the exercise you are performing. Rather than deep squats, squat with your back against a Swiss ball and keep your knees just a handspan apart; use a Swiss ball to support you in upper body resistance exercises; do push ups against a wall. Just ask your PT for a safe alternative.
• Avoid sit ups, plank and most ab exercises until you have regained strength and control over your pelvic floor muscles. 
• Treat these damaged muscles like you would any other injury. Increase your work out intensity and duration gradually.
• To increase the strength of your pelvic floor practice drawing up these muscles (a gentle contraction as if trying to hold off from urinating and passing wind), for 10 seconds, then relax and repeat 5-10 times. Try doing this during the day, say morning, noon and night. Increase the contraction incrementally until you can hold it for more than 40 seconds. 

If you have any more questions, please contact me on louise.mavor@gmail.com

Keep Encouraging Yourself