What I wish I knew about Pelvic Floor Health {in my twenties}

 

When I was in my early twenties; after the birth of my son, I started to notice certain changes in my own body. Prior to my pregnancy I used to love heavy workouts, and most of my mornings were filled with high-octane aerobics lessons. But soon after childbirth and getting the final ”green-go-approval” for exercise; it became increasingly harder for me to go out for a run, or skip a rope, because with every pounding impact I would start to loose little bit of urine. The more I would jump, the more I would leak. It felt like I completely lost control over my pelvic floor, and I could no no longer ‘’turn on’’ my squeeze button.

In my best hope and intentions, I took up Yoga. I would often be guided through variety of breathing instructions, and for few hours after the class I would  feel stronger in my pelvis. I became fascinated:

 

What I would like you to know is that the gateway into the pelvic floor system is the RESPIRATORY DIAPHRAGM. Your respiratory diaphragm, the dome-shaped like muscle, is well positioned in between your ribcage, sternum and two lower back bones; and it’s your primary muscle of breathing.

Now you might be thinking….what does my pelvic floor health have to do with breathing?

The truth is that your diaphragm and pelvic floor have a very strong relationship. In fact, when you inhale, the diaphragm contracts, it pushes downward and creates a slight descending motion of the pelvic floor.  On an exhale, diaphragm flies up towards its resting position in between lungs and tugs the pelvic floor along. This constant motion is VERY BENEFICIAL for the health of the pelvic floor- and you want this action to be taking place in your body FREQUENTLY!!!

Allow me to explain further: all of your abdominal wall is regulated by something known as intra-abdominal pressure. This is a term referring to pressure system inside of the abdominal cavity. Your diaphragm is positioned at the top of your abdominal wall, and your pelvic floor is living at the bottom. In between these two layers of muscles you have all of your abdominal organs. Yet one of the barriers that I commonly see among many women in order to achieve their best breath- is LITERALLY NOT BREATHING WELL.

They are either too stressed, or their posture is defaulting into slumping patterns, or they commonly use ‘’breath holding’’ as their strategy for maintaining stability of their midline {even during very simple movements}.

 

In addition to the above, many women; in order to look slimmer and perhaps achieve better posture, tend to squeeze their abs all throughout the day. This is also common strategy if they tend to be on the over-training side of their abdominal muscles during their exercise programme. The challenge with approaching the health of the diaphragm, and thus improving the pelvic floor health, is that when the belly is constantly sucked in, it does not allow any longer the diaphragm to move freely. As a result, the pelvic floor muscles become seriously overworked- resulting in embarrassing leaks and multiple aches and pains throughout the body.

So where shall we even begin in our approach to breathe better and improve diaphragm to pelvic floor relationship?

PELVIC FLOOR BREATHING:

Pelvic floor breathing is very simple; yet very effective strategy to undo un-necessary tension in the abdomen, optimize intra-abdominal pressure and effectively restore the relationship in between your diaphragm and your pelvic floor.

  • Lie down somewhere comfortably, with your back resting on the floor, skull supported, and back of the knees elevated with couple of cushions. Place some weights {like dumbbells} on top of your upper thighs, in order to create better position in the pelvis {as shown in the picture}.
  • Fully rest and close your eyes.
  • Begin to breathe in a way, so your abdomen swells on inhale, and relaxes on your exhale.
  • In pelvic floor breathing you are activating the respiratory diaphragm and contracting it on your inhale (which will balloon your belly outwards) and as you exhale the diaphragm stretches back between it’s natural resting position between the lungs (which will cause the deflation in your abdomen).
  • As you belly breathe, allow the pelvis receive the breath (notice how the breath fills the inside of your pelvis); and when you exhale notice the descend and emptying of your pelvis.
  • Stay for 10-15 minutes of pelvic floor breathing.

 

 

 

 

 

 

 

Do this practice EVERY. SINGLE. DAY for next couple of days- and I trust you will start to experience more freedom in your diaphragm, better breathing and your pelvic floor will begin to shift from one that is being overworked to experiencing the right type of loads {meaning less embarrassing leaks, and more real and lasting strength}.

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 15+ years of learning, studying, applying and working with 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, womb and cevix health for a lifetime.

Get the Scoop on the PELVIC FLOOR REHAB.

 

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