Pelvic floor health is no laughing matter

Better Body Programme in London - The Better Body Guru


The effect of having a poor pelvic floor and the stress it causes women, and specifically after giving birth, is still a huge taboo and something most women find very embarrassing.

 

Did you know over 7 million women in the UK suffer from weakened pelvic floor after having children!  

 

Well known celebrities have recently talked openly about the fact they suffer from incontinence, such as Kate Winslet and Carol Smilie.

It most often happens ladies are jumping around, or when they sneeze, cough or even laugh. A lot of my clients suffer from it, and we work hard to help them build up the strength in their pelvic floor.

 

They often comment how when they leave hospital after giving birth, they are given a leaflet and asked “are you doing your pelvic floor exercises’ to which the normal answer is no, but no help is offered just a reminder to do it.

 

It is a very serious and worrying issue for women who have it, so why hasn’t it been raised before earlier in life when you could better prepare for it.

It affects over 50% of the population, and can lead to women fearing to leave their house in case they wet their pants.

 

The importance of exercise should be explained to girls early on at school so they can better understand how to deal with it. Like anything the earlier we prepare for something the more likely we are to succeed at it.

 

But don’t despair, there is good news too. We can still do plenty to help our pelvic floor get stronger.

 

A stronger pelvic floor delivers multiple benefits including better bladder control, and bowel control, improved core strength and body confidence and even improved orgasms.

 

Here are a few pelvic floor exercises you can do at home, ideally daily of twice daily, so try and build it into your morning or evening routine so it becomes habit.


MALASANA

Malasana Exercise

Malasana is a simple exercise where you stand with your feet spread mat-width apart, toes off the mat and heels on the mat. To perform the exercise, squat and move your thighs apart, so they are slightly wider than your torso. Press your elbows against your inner thighs and bring your palms together in front of your chest.

Increase the spine length by moving your tailbone towards the floor and lifting the crown of your head towards the ceiling. With a deep breath, hold this position for a whole minute.

 

The Malasana exercise works because it lengthens your pelvic floor hence enabling it to contract forcefully.


THE BRIDGE

The Bridge Pelvic Floor Exercise

The Bridge is an exercise where you have to lie with your feet flat on the floor, knees bent and hip-width apart. You are then required to inhale slowly while contracting your pelvic floor muscles and with your hips in a lifted position. Maintain this position for ten seconds and remember to keep breathing.

 

THE WALL SQUAT

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With the Wall Squat, stand with your back leaning on a wall and your feet hip-width apart. Now inhale slowly and contract your pelvic floor muscles. Lower into a squatting position while still maintaining the inhale-exhale action. Hold this position for ten seconds then slowly rise back up and relax your pelvic floor. To complete this cycle, take a rest for ten seconds and repeat the exercise.

 

Now lower your hips and gently relax your pelvic floor muscles.

For this bridge exercise, as your muscles get stronger, increase the cycles from five upward.





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