ESSENTIALS 7: PELVIC HEALTH
#7.4 Tips to help improve pelvic floor muscle function
Exercising the pelvic floor muscles
VISUALISATIONS TO HELP ENGAGE THE PELVIC FLOOR MUSCLES
- Visualise the tail bone and pubic bone drawing closer together to help engage the muscles then when you can add visualising drawing the 2 sit bones underneath your pelvis together.
- Visualise a jelly fish – scooping up from underneath and drawing up as far as you can
- Imagine you are stopping the flow of urine / closing your back passage to stop wind escaping / lifting up in the mid passage
Note: practicing stopping the flow of urine is not recommended but it’s ok to practice once to get the feeling if you need to.
BREATHING TECHNIQUES
Although you should be able to activate the muscles however you are breathing, during specific training exercises when engaging the pelvic floor breathe out through your mouth through slightly pursed lips then breathe in to relax the muscles.
RELAXING THE PELVIC FLOOR
It is important to relax the muscles when you have been working them our strongest muscles are those that can fully relax too.
PELVIC FLOOR FUNCTION DURING MOVEMENT AND EXERCISE
As we function and move we want our pelvic floor to work so learning exercises that combine static isolated exercises and exercises with movement will be most beneficial. The exercises I teach in this program build slowly and allow us time to get to grips with working the pelvic floor correctly and building up to standing exercises.
POSTURE AND PELVIC FLOOR
The better our posture and sitting position the better chance of ensuring good pelvic floor function. So part of my teaching is in good postural habits. When sitting try not to adopt a slumped position and in standing keep the pelvis in good alignment -ie not tilted under (like slumped position in sitting).
MUSCLE BALANCE AND THE PELVIC FLOOR
It is vital that we have good strength in certain muscle groups to aid good pelvic floor function – the glutes (buttock muscles) and Lats (upper outer back muscles) are areas I particularly work on in my program.
WAYS OF DEALING WITH STRESS INCONTINENCE (LEAKAGE ON EFFORT, EXERTION, SNEEZING, COUGHING)
- Firstly it is important to know if there are any issues that may need investigation by a pelvic health specialist so do get checked if you have any pain, feelings of pressure or other symptoms that are concerning you
- Hold on longer before going for a wee (bladder holds 400 - 500ml but we may get the first call to go for a wee at 125-150 ml)
- Empty bladder fully, rocking gently back and forth to help as you finish going for a wee
- Try not to do a just in case wee, this will help strengthen the muscles of the pelvic floor
- Pelvic floor muscle training (variety of isolated exercise along with functional and specific exercises)
- Learn ‘The Knack’ - this is when we activate the pelvic floor muscles before we are going to cough or sneeze to withstand pressure.
- Improve posture /breathing
- Strengthen glutes, lats & exercise more. Techniques such as Pilates can benefit the pelvic floor muscles greatly.
- Cut down caffeine / fizzy drinks
- Avoid high impact exercise and trampolining
- Avoid lifting heavy
- Drink plenty of fluids – concentrated urine can irritate the bladder
PRODUCTS ON THE MARKET THAT MAY HELP
• Weights inserted to train your Pelvic Floor
• ELVIE – connects to an app that gives feedback on your Pelvic Floor muscle function and helps you track your progress
• The Pelvic Educator
• SQUEEZY APP (NHS) helps you with timing Pelvic Floor exercises and supports your practice
• KEGAL8 – neuromuscular electrical stimulation