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postnatal exercise
Core strength without the strain
Did you know your core should switch on JUST BEFORE it's needed?
And that there should be no feeling of strain or bearing down?
Or that you can use other parts of your body to initiate a core connection - instead of sucking in, zipping up or lifting up on pelvic floor
Find out more about your core in the videos below!
If you would like to learn more about switching on your pelvic floor and core without straining and helping it to become more of an automatic switch on - I have a masterc…
What is the best exercise for a prolapse?
I was asked a few weeks ago for the top exercises someone could do to help a prolapse.
My answers were:
- It depends
- Hypopressives
The thing with prolapse is that it can happen because of so many factors and it's not just about strengthening the pelvic floor.
And even just pelvic floor strength isn't that simple.
The pelvic floor is made up of layers of muscle, going in a variety of directions.
It has links with muscles inside the pelvis and outside the pelvis.
It has connections all…
Pelvic Floor Exercises Mistakes - and how to do it right
Myth #1 - Leaking is inevitable after childbirth, menopause and as you age
Little oops moments…
Triple crossing your legs when you sneeze…
Laughing until the tears run down your legs…
It’s funny, until it isn’t.
Incontinence IS more common after childbirth, menopause and with age
But just because it’s common, that doesn’t mean you have to put up with it!
Pelvic floor muscle training and hypopressives both show great results in preventing leaks, no…
How you can help your pelvic floor
I was asked by someone this week about rehabbing the pelvic floor post birth, in preparation for getting back to running. I was so pleased that she was aware of the importance of taking her time - things keep popping up in my timeline about postnatal classes where people are running with buggies, skipping and even doing jumping jacks! All of this can have a deleterious effect on the pelvic floor and continuing to overstress a weakened pelvic floor can lead to prolapse.
However taking your time, …
However taking your time, …
Is postnatal exercise just for YOU?
I saw an advert for a postnatal exercise class the other day that had a line about how mums were deciding to be selfish and take time for themselves. Now I'm all for me-time as an essential part of a mums postnatal recovery and don't see that as being selfish at all - in fact, if anything, mums aren't selfish enough and always seem to put themselves at the bottom of the to do list.
But in addition to mums deserving to do something that benefits them, I also see so much benefit to the babies comi…
But in addition to mums deserving to do something that benefits them, I also see so much benefit to the babies comi…
When can I run again?
If you search the internet for the answer to starting running again after baby you may well be confused by the information out there. There are some people who are back to their normal regime way before 6 weeks postpartum, others who advocate avoiding all sorts of exercise. So what's right for you?
First up you shouldn't return to formal exercise until 6 weeks postnatal (8-10 if you've had a caesarean) and you should be getting the all clear from your doctor, although I know some doctors wait t…
First up you shouldn't return to formal exercise until 6 weeks postnatal (8-10 if you've had a caesarean) and you should be getting the all clear from your doctor, although I know some doctors wait t…
What's with the six week rule?
There's been a few people in my classes recovering from injuries and minor operations recently. Then of course there's the mums who are recovering from childbirth - considered a trauma whatever experience they have had! But despite the range of severity and site of injuries, there seems to be a six week rule - no returning to exercise until after six weeks . What's so special about six weeks?
Stages of Wound Healing
The answer lies in the four stages of wound healing. Tissue is the same no m…Pelvic Organ Prolapse
Pelvic Organ Prolapse (POP) is a secretive, not often talked about thing. And yet last week every single day I ended up speaking with people about their prolapse so it just seemed destined that that is what I would write about today!
Prolapse is the descent of one or more internal organs that then push into the vaginal wall. There are different stages – mild, moderate to extending outside the body. There are many symptoms, many of which could be attributed to other ailments.
Prolapse is the descent of one or more internal organs that then push into the vaginal wall. There are different stages – mild, moderate to extending outside the body. There are many symptoms, many of which could be attributed to other ailments.
- Urinary incontin…
The Knack - pelvic floor health
Do you sneeze wee? You need the Knack!I was listening to an interview with acclaimed women's health physiotherapist Michelle Lyons last week and was surprised to learn that going from seated to standing puts more pressure through the pelvic floor than lifting a 20lb weight! Bearing down on the pelvic floor that many times throughout a day could lead to, or worsen, pelvic floor disorders - such as incontinence and prolapse.
I have been working on correct standing technique with my pregnancy class…
when can I return to exercise after having a baby?
With the rise of the yummy mummy and celebrities pinging back into their size 0 figures with seemingly little effort, there is immense pressure on the modern mum to follow suit. Some will take drastic measures with their diet and some will try to fit straight back into their exercise routine. That may have been suitable pre-pregnancy but is it now? When is it ok to return to exercise after having a baby and what type of exercise is most appropriate?
There are a number of issues to consider wh…Categories
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