Tag: exercise

1, 2, 3, 4….We like our pelvic floor!!!

New mumPregnancy
By Gaynor, Physiotherapist in Gloucestershire
Recently I met a woman who told me she used to be a runner. When I asked: Why don’t you still run? The answer: “Because 60 hours of labour with my first child and a forceps delivery ruined my desire to run anymore.”
To sum up for those who still may not relate to the problem: She pees her pants when she picks up the pace.
Ladies often joke about cough pee, sneeze pee, jumping jack pee, trampoline pee, and other bladder challenges. But full-blown incontinence is no laughing matter. I’m a firm believer that a strong pelvic floor is the answer to incontinence. A strong pelvic floor not only makes the difference between wet and dry running shorts, but can also keep high intensity exercises, such as running, pain free by reducing pregnancy related pain, such as hip and lower back pain.
Many women assume it’s childbirth that causes incontinence, but In fact pregnancy itself may put strain on the bladder, thus highlighting that a c-section won’t necessarily save you.
So firstly, what are your pelvic floor muscles?
The PF muscles run between the sacrum (the triangular bone at the base of the spine) and the pubic bone (the bottom-front of the pelvis). Ideally you want the PF to be long, supple, and taut, to generate long-term forces that hold up your organs, as well as have enough motor skill to open and close your bathroom muscles as needed. When the PF is too tight, it can pull the sacrum out of alignment, bringing it forward, into the bowl of the pelvis (which tends to happen during pregnancy and child birth). Which means bye-bye strong PF muscles, Hello Pelvic Floor Hammock.  And the last time I checked hammocks are for vacation and have not promoted the notion of long-term force generation for some time. I cannot stress enough the importance of keeping your pelvic floor muscles strong and healthy.
First things first…Finding your Pelvic floor!
  • Sit or lie down with the muscles of your thighs, buttocks and stomach relaxed.
  • Squeeze the ring of muscle around the back passage as if you are trying to stop yourself from farting in front of your hunky crush. Now relax this muscle. Squeeze and let go a couple of times until you are sure you have found the right muscles. Try not to squeeze your buttocks.
  • When sitting on the toilet to have a wee, try to stop the stream of urine, then start it again. Do this to learn which muscles are the right ones to use – but only once a week. Your bladder may not empty the way it should if you stop and start your stream more often than that.
If you don’t feel a distinct “squeeze and lift” of your pelvic floor muscles, or if you can’t slow your stream of urine, ask for help from your doctor, physiotherapist, or continence nurse. They will help you to get your pelvic floor muscles working right.
Now that we’ve located our pelvic floor muscles… lets get squeezing!
1) Squeeze and draw in the muscles around your back passage and your vagina at the same time. Lift them UP inside. You should have a sense of “lift” each time you squeeze your pelvic floor muscles. Try to hold them strong and tight as you count to 10. Now, let them go and relax. You should have a distinct feeling of “letting go”.
  • Repeat “squeeze and lift” and let go. It is best to rest for about 4 seconds in between each lift up of the muscles. If you can’t hold for 10, just hold for as long as you can. Your endurance will improve over time and with practice holding for 10 seconds will get easier.
  • Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes.
  • Try to do three sets of 8 to 12 squeezes each, with a rest in between.
2) Your pelvic floor muscles also need to react quickly to sudden stresses from coughing, laughing or exercise that puts pressure on the bladder. So practise some quick contractions, drawing in the pelvic floor and holding it for just one second before relaxing. Try to achieve a strong muscle tightening with up to ten quick contractions in succession.
  • Aim to do a set of slow contractions (exercise 1) followed by a set of quick contractions (exercise 2) 3-4 times each day. It takes time for exercise to make muscles stronger. You are unlikely to notice any improvement for several weeks – so stick at it! You will need to exercise regularly for at least 3 months before the muscles gain their full strength.
These pelvic floor exercises can be done while lying down, sitting or standing.
Top Tip: Remembering to do your pelvic floor exercises is harder than doing the actual exercises. The best thing to do is to get into a habit of doing your exercises and to incorporate them into your activities of daily living, for example, squeeze when you’re doing the dishes, squeeze when you’re changing your babies nappy, squeeze when the adverts are on the tele, squeeze when you’re brushing your teeth. These are activities that you engage in daily, so doing your squeezes whilst doing these activities will ensure you are doing your exercises regularly and daily. Remember: you can exercise your pelvic floor muscles wherever you are – nobody will know what you are doing!
So just some final words from me… EASY PEEZY DON’T FORGET TO SQUEEZY!!

 

Barre, Pilates & Pregnancy Fusion

EventsPregnancy
Sunday 20th November 3-5pm the Acorn Unit Wholefoods Cheltenham is having an all female takeover.
Join me, Lottie, (I’ll be 20 weeks pregnant at this stage eek!) for an hour of Barre and Pilates fusion specifically designed for us preggos to take part and enjoy. After an hour of exercise we will then be treated to a live Cooking demo from the fabulous foodie, trained chef, and barrister (!) Lottie Elvidge who will add a Christmas theme to proceedings with a Christmas canapé bake off. There will be lots to try and beautiful scents to fill the room. Please feel free to invite husbands and other hungry mouths along to join us at this point!
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Next, Boston Tea Party have laid on a delectable feast of gluten free chocolate brownies, scrumble and flapjacks and Wholefoods will provide goody bags to die for.
So… if you fancy an afternoon of health and indulgence, meeting like minded women who are all going through the same thing as you then book your ticket now. Tickets are £22 and are strictly limited, so please book quick to avoid disappointment. Bring a friend or make new ones, it’s a very sociable and friendly afternoon of fun and feasting.
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To book your space email Lottie Keble-Wyatt directly at llkeble@hotmail.com or if you have any questions drop me a line or call me on 07771587053. I also provide personal training and group work to help strengthen ready for birth and to make you feel a little bit more like you again!
Do checkout my website www.keblewyattstudios.com to find out more.

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The Bump to Baby Chapter

Winner of 🌟The Best Pregnancy Support Service in Gloucestershire 2017🌟, The Bump to Baby Chapter has something for everyone. 🌟For expectant couple wanting to know all you need to know about labour, baby and those early days we have midwife led antenatal courses. 🌟For a second or third time mother wanting to birth without fear after a negative birth experience. There’s hypnobirthing one day classes for the busy Mum. 🌟Free blogs with tips on birth and baby for all 🌟Buggy walks in Cheltenham for new mothers to bring the sisterhood in motherhood. So whatever stage of pregnancy and whatever number baby have a look at the page, website and get involved 🌟
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The Bump to Baby Chapter
Can we take a moment to appreciate this blooming scrummy face of Abbie and Liam’s new baby boy. This couple came to both antenatal class and hypnobirthing with us. Liam has openly raved about the classes over on his Instagram @farmertofather . Not sure if it’s the info, us or the bar 🍻 but either way I love that he’s loved them! Here’s what he said on his baby announcement.... ❤️❤️
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“Introducing baby Raife.
Born on the 15th at 6.34pm anybody want to guess the weight?
Abbie absolutely bossed two days of labour and made it such a lovely unforgettable experience. I couldn’t be any happier or prouder. .
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Ended in a c-section but a big thanks to Beth @thebumptobabychapter for the tools she gave us. We both stayed calm, relaxed and still able to laugh throughout so a big thanks there. Seeing friendly faces from attending antenatal courses made it an even more enjoyable experience. Like I said before I’d recommend them to any couple. ** Apologies in advance for any baby spam that may follow ** “
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BIG CONGRATULATIONS to you both ❤️
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#MyBumptoBabyChapter

www.thebumptobabychapter.co.uk
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