As a pelvic floor rehabilitation specialist, my mission is to educate woman about their pelvic floors; and give them access to rehabilitation protocols that will help them step into their strength, and pro-actively take care of their pelvic health for years to come.The pelvic floor area is single most-misunderstood area of woman body (just for reference; man have pelvic floor muscles; and pelvic floor issues as well). We are really good at mastering our squats, improving our running mechanics and stabilizing our shoulders, yet when it comes to issues ‘’below the belt’’- we tend to be completely lost and leave all the fixing on our doctors and therapists.
So what is the pelvic floor, and why should you care?
Pelvic floor is set of multiple layers of musculature that builds a ‘’hammock’’ of the entire pelvis. The muscles of the pelvic floor attach from the front of the pelvis (pubic bone) to the back of the pelvis (sacrum), and also stream their ways like two beautiful wings and attach to the sides of the sitting bones.The main function of your pelvic floor is to provide support for the pelvic organs (think bladder and uterus), and their health is essential in maintaining continence of both the urinary and anal sphincters. In addition, blooming pelvic floor musculature is also vital during the childbirth, and their tone is essential for maintaining correct intra-abdominal pressure.
Where does the problem set in?
We don’t necessarily ‘’think’’ about our pelvic floors with the first instance of little sneeze-pee, but often begin to rush to doctor’s office when we no longer can hold any urine in our bladders, get into cycle of chronic pelvic pain or our pelvic organs start to fall out.People often hope that little squeeze or well-designed (and well-performed) Kegel programme will save them from surgery, yet what more and more woman have come to experience is that Kegels alone don’t work.The bigger picture is that pelvic floor is not supposed to be a muscle you ‘’train.’’ Little contractions every now and again cannot re-train poorly functioning pelvic floor tissues, because ideally pelvic floor is supposed to have whole-day continuous input from the nervous system. This flow of electric energy is 100% based on the appropriate use of legs and muscles of the trunk, including your gluteals, hamstrings, respiratory diaphragm and transverse abdominus. Any pelvic floor disorder is a whole-body problem and for optimal outcome, the body has to be treated holistically.
It does not matter how long you have been in pain, what pelvic floor condition you are being treated for or whether you are on the waiting list for pelvic floor surgery.There are certain things that you can begin to implement right now to start building better pelvic floor health.
1. START USING JADE EGG
Regular Jade Egg practice can be very beneficial for restoring strength and tone in the deepest pelvic and vaginal muscles and helping with issues such as incontinence and organ prolapse. This is an excellent choice for helping women recover their body post-pregnancy and post-birth, and of course offering women solid pelvic floor conditioning at every stage of her life. For juicy details on how does Jade Egg help with pelvic floor, check out my video:
2. PRACTICE PELVIC FLOOR MASSAGE
Pelvic Floor Massage is extremely valuable process for helping to unravel tension in the pelvic floor, increase circulation into all structures of the pelvis and help unravel problems like scar tissue.According of study of Beckmann & Stock from 2013, in a study of over 2497 woman has been found that woman practicing pelvic floor massage had less incidence of trauma required suturing and were less likely to have episiotomy during childbirth. Improving suppleness of your pelvic tissues is very simple. Using specific balls, like super soft Yoga Tune Up® Therapy Ball or a koosh ball, you can set it precisely on your perineum, and slowly coax motion of the ball between the sphincters and the sitting bones. You will feel better in less than 5 minutes!
3. SQUATTING IN THE BATHROOM
If you are a health-conscious person, there is a big chance that you have heard about the craze of Squatty Potty. This little stool is ergonomically designed around the actual shape of a toilette, and by simply placing your feet on top of it when you are in bathroom, you are creating better structural position for emptying your bowel.In this easy–to-perform-squat position, your pelvis is organized in a way with an optimal downward pressure on the rectum. Just this simple adjustment will massively impact your ability to eliminate waste, help you with issues of chronic constipation and even unwind certain types of lower back pain. If you don’t have Squatty Potty, you can re-create the same environment by placing few hardcover books or little child stool under your feet, and start building better bathroom hygiene from now onward. EXTRA NOTE: if you have an organ prolapse, you simply cannot afford NOT TO SQUAT in the bathroom.
4. SAY GOODBYE TO YOUR HIGH HEELS
Talking about shoe wear, and the impact the gorgeous laboutines have on the health of our pelvic floors, is always the hardest thing to digest for many of my clients. We; as the woman; have an incredible relationship with our mules, stilettos and wedges. We wear them to appear taller and leaner, but underneath those appearances, we are really seeking the internal feeling of being more attractive, confident, beautiful and appreciated. The danger with any positive heel (heel part higher than the toe box part) is that it immediately changes the geometry of your entire body. The added heel shifts orientation and biomechanics of all the joints and tissues uptown from the ankle, including your knee, hips, lower back and of course your pelvic floor. The moment you slip on your favourite dance shoes you are messing up your ideal whole-body alignment, which will increase forces placed upon your pelvic floor and weakens your hips -thus resulting in poor pelvic floor health.Instead of getting confidence from your stilettos, you can feel sexy because you are not peeing your pants, are able to stand upright and hold onto your precious organs with grace and poise.
Results. Clarity. Empowered Education. And a pelvic floor rehabilitation programme that actually works for you and doesn’t mean you have to deal with the cycles of pain for lifetime. This is exactly what the PELVIC FLOOR REHAB PROGRAMME is all about. And this isn’t like anything else out there, it’s based on 10+ years of learning, studying, applying and working with the woman from all walks of life.
We’ll keep the cookie cutters in your kitchen and instead navigate you towards empowered self-care -which will grant and give you blueprint to take care of your pelvic floor health for a lifetime.