ARTICLE - TASH TOWN-WARNER - Exercise Coach
Many women are understandably embarrassed to talk about their pelvic floor health issues, due to the private nature and perceived stigma around the symptoms. But if you are suffering you aren’t alone, 1 in 3 women suffer from pelvic floor disorder during their lifetime.
It is very common but it’s not normal and if you are experiencing issues with your pelvic floor there is help available and things that you can do.
Let’s get into things you need to know about the Pelvic Floor.
So what is the Pelvic Floor?
Your Pelvic Floor muscles do a lot for you; they support all your pelvic organs, they help stabilize and support your spine, they help guide your baby through childbirth, they even help with your relationship by being responsible for the intimate sensations.
The Pelvic Floor is made up of layers of muscle that stretch between the tailbone (coccyx), pubic bone and both sit bones. (I often tell our clients to think of it like a diamond.) These muscles are literally a floor to your body supporting and keeping your internal organs in place - your bladder, bowel and uterus.
Now can you see why I get so passionate about it? It does a pretty important job!!!
Check out this photo for some visual cues.
Why and when should I be doing my pelvic floor exercises?
Pelvic floor exercises are so important!
Often women think they only need to do pelvic floor exercise during pregnancy, for a couple months after birth of their baby…. But like any muscle group in our body, if we don't use it, it won’t remain strong and functional. So your pelvic floor is exactly the same.
What are some signs and symptoms that you might have something going on with your pelvic floor?
Leaking urine when you laugh, cough, sneeze, jump or during other forms of exercise
A frequent need to urinate
Trouble emptying your bladder or bowel
Lower back pain
Dragging or heaviness in the pelvis
Trouble keeping a tampon in
Bulging type feeling
Should you be thinking about your pelvic floor when exercising?
Especially post baby, it's very important that your exercise safely for your pelvic floor.
When returning to exercise post baby it’s important that you exercise with a personal trainer or a programme that is done with or by someone who has a Pre and Post Natal qualification.
NB: Always ask your trainer if they are qualified to train pre and post natal clients. It’s not covered in most personal training certificates.
What can you do to improve your pelvic floor health?
Book into a Women's Health Physio. This is probably one of your best investments. They will guide you through what’s happening with your pelvic floor and they are kind of like the eye’s on the inside, they can tell you if you are correctly performing your exercises.
Book yourself in to see Me.
Tash Town-Warner is a qualified MumSafe Trainer accredited in Safe Return to Exercise. She operates her own personal training business from the Studio. You can read more about her HERE, or contact her on 027 374 3681 or by email at email@example.com.
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