Should I leak when I run?

Running is great for mental health, being outdoors provides fresh air, a new perspective and the pounding of your feet in a rhythm can help your thought processes.

However it is also known that the impact of running can elicit symptoms of stress urinary incontinence. That little bit of leaking that you get when you run, or the need to wear a pantyliner/pad is not how our bodies were designed to function and is a symptom that there is a bigger issue.

So should you run whilst you leak?

A review of 28 studies on continent and stress incontinent women showed the timing of pelvic floor activity in relation to movement was key. What does this mean? It means that co-ordinating your pelvic floor with your movement is crucial. This is something that comes with practice. Like any muscle the pelvic floor is one that needs training, but not just on it’s own via kegels. Don’t get me wrong, kegels are definitely useful and have a big role, but these need to be integrated into movement. So if your pelvic floor is not functioning properly when you run, it’s all about practicing moves to prepare for running using pelvic floor cues as well.

Does this mean you may need to stop running whilst you train your pelvic floor? Yes it may do, for a short period of time. Now whilst I completely understand that it is so hard to stop doing an exercise that you love and that is so helpful to you, there is a bigger picture to be seen. If you have the symptoms of leakage then continuing to put impact through a weak muscle can lead to it worsening. This could lead to prolapse, a condition where the pelvic organs descend… and you having to stop running for longer.

Think about it this way, if you had an injury in another muscle, such as a hamstring, then you would seek advice, possibly have some physio, work on exercises to rehabilitate and take time out from running whilst it healed. So why is the pelvic floor any different?

I’m running some brilliant courses that will help you get your pelvic floor up to speed.

Everywoman is a 12 week course with 6 weeks of in person classes and homework, then 6 weeks of online classes. Full support provided including some help with nutrition and stress regulation.

Next course starts in November

Athlete 12 is for you if your pelvic floor is already ok (no leaks) and you have already done come core work first. If you want to get stronger and fitter, it is a brilliant aid to improving your performance and having coached support without paying for a PT each week. This is a 12 week online course with workouts delivered to you and support from myself.

Want to sign up? Drop me an email priya@pilateswithpriya.co.uk

Hip Releases

Achey hips is something I’m often asked about. There are so many reasons why your hips can be hurting. If the pain is severe then you definitely want to go and seek medical advice. If it is a lower level muscular ache then check out my tips and video below.

The impact of sitting for long periods and standing out of neutral posture all adds up to extra pressure on the hips. Hip pain on the outside of your hip, upper thigh or bum is usually caused by problems with muscles, ligaments, tendons and other soft tissues that surround your hip joint. Something is tight and out of balance. The body likes to be balanced and there are fascial lines that show us how it is all connected. A tightness in your hip could be related to how you sit and stand, but it could also be related to your shoulder. So it is worth making friends with your local sports massage therapist to get a good assessment and then you know what to work on. Having the area worked out in massage can then free it up for you to strengthen the surrounding areas and keep the tight part mobilised yourself.

So here are some yummy release moves that you can use to find those tight areas and start to work on them yourself. Or use these at the end of a busy day, before you get into an exercise session or between massage and pilates classes.

To book in for a sports massage do also get in touch.

Prepare to Plank

Let’s talk planks.

An amazing exercise for building core strength, for working the whole of your body and there is so much you can layer and add into a plank.

Also one of the exercises that therefore needs great technique or a lot can go wrong. All too often people are encouraged to dive head on into a full plank without knowing the hows, why’s and why nots. I love a challenge, but I don’t like the planking challenges. Personally I do not see the benefit to being able to hold a static plank. I have a body that rarely stays that still and so far more useful is a moving plank with levers and motion.

Many people are just not strong enough to launch into planks. These are not beginner exercises. Done incorrectly the intra-abdominal pressure will build up and it has to go somewhere, so if you have weak abdominals these may sag and bulge or the same with your pelvic floor. I remember attending a mums and babies fitness class with mums there 6 weeks after having baby – all being told to plank for 1 minute. If your core is not ready, do not do a full plank, if you have recently had a baby and you are rebuilding your strength, do not plank, if you have a weak pelvic floor, do not plank. Now that may sound harsh and rather black and white… so here is the softer version. There is a version of a plank that everyone can do, it is just finding your level and knowing which muscles to use plus ensuring you breath.

So what about if you really want to plank or if you are in a class with planks and you need a variation? Here are some plank progressions for you, including a standing version that I use with my pregnant and postnatal ladies.

 

I’d love to hear how you find these. For more videos and tips do follow me on Instagram and Youtube.

 

 

 

Why being flexible isn’t always the aim.

Some people come to us thinking that Pilates is all about the stretch and that they need to be super flexible to be any good at it. Confession, ahem…. whilst we have super flexible people who teach for us and I envy their ability to do the splits I’m not a bendy ballerina.

Whilst I totally can work on my flexibility and improve it, I’m also aware that being super bendy is not always a good thing and you can overstretch for your particular body. Yup, I’m saying it doesn’t always pay to s–t–r–e–t–c–h.

 

Let’s think about that over-stretching:

  1. If you are hypermobile or have Ehler-Danos Syndrome then pushing your body past it’s normal range of movement into the hypermobile zone is possible for you but not a good idea. Over time moving out of the normal range can increase your risk of injury, sprains, dislocation, joint pain and can lead to the joints popping out. Pilates is one of the best forms of exercise for these conditions as a good teacher will watch your range of movement and help you work out exactly what you need to strengthen. By strengthening the areas around the hypermobile joint it can help you stay strong.
  2. The effect of hormones. When you are pregnant and postnatal you definitely do not want to be overstretching. At this point of life your ligaments are laxer and you may have a greater range of movement. But moving too far and stretching too much can lead to your muscles becoming overstretched. This leads to pain/injury for you which can then be an ongoing weakness in your body. Relaxin can take up to 4 months to leave the body after you stop breastfeeding. This can also mean your body is not as strong as you expect it to be. I remember after baby 2 really struggling with some of the harder pilates moves until I stopped breastfeeding (I fed baby until he was 16 month) and then a couple of months later my body was at it’s peak once again. So don’t rush things and risk a lasting weakness.
  3. If your body is causing a muscle to be tight for a reason. Sometimes the body is protecting itself. Much like we do not work muscles in isolation, it can be detrimental to stretch a muscle in isolation too. Instead we need a whole body approach and to think through why an area is tight. Is it due to a certain posture you adapt most of the time – in which case work on the posture. If it is due to pain elsewhere in your body and you are compensating, then the area of pain needs to be dealt with too.

Anyone can overstretch their bodies. Our collagen make up is genetic and we just aren’t all born with stretchy joints, ligaments and bodies. So whilst stretching is of course good for us, listen to your body.

Tips on the Pilates Roll Up

Roll Ups are trickier than you initially think. Few of us, once past toddlerhood, are blessed with a spine that perfectly articulates. Over time the postures we adopt and the movements we do on a daily basis affect lead to tightness in parts of our spine, the space in between the vertebrae gets cramped, it gets sticky and our movement is affected.

Just being able to get up and down in a Roll up is not the be all and end off of the Roll up. I know it often feels that way and that people will use all parts of their body to get themselves up…. however the Roll up is also about moving your spine segment by segment. The aim is to be able to lie your spine down one vertebrae at a time and then pick it up one vertebrae at a time. In order to do this, your spine needs to curve and flex. With our stiff backs from sitting and slouching this is hard to do. I know I have a section of my spine that is stiff and doesn’t like to curve and I’m working on getting it moving properly.

So here are some tips on improving things.

  1. Use a rolled up towel under your mid spine, this is so helpful at helping you not to hinge up from the mat.
  2. Use a band to firstly help you get up off the mat but also to help you focus on curving.
  3. Focus on the half roll up with your knees bent and feet on the floor. Going just half way back can help you find those sticky points and work on them.

Where the head lead the body follows

Hands up, who uses a smart phone daily? Or sits at a laptop/computer? I know I do and although it isn’t great for my posture it is something that I need to do in order to work. Modern life is not good for our bodies, so the best thing we can do is to be aware and to combat our bodies compensations. Or all give up technology…. not going to happen!

One of the main issues is the position of your neck. Leaning to look down at a screen is causing the vertebrae in the neck to jam up and get stuck for space. It increases the wear and tear in the neck. It is the same when you wear a heavy rucksack, to compensate you jut your neck forward. (Note to parents, keep your children’s rucksacks light!).

Do you get headaches, have a pain at the base of your skull or tight neck/shoulders? All this can be linked.

Our head weighs 10-12lbs but when you change the angle if increases this effective weight, so a 15 degree angle changes this to 27lbs and a 60 degree angle makes it 60lbs!!!

Try placing your fingers on the very base of you neck, just above the big boney first part of your spine. How do your vertebrae in your neck feel? Jammed up or with space between them? Trying drawing your chin back so you have a double chin and then lengthening up through the crown on the head, how different is it?

When your neck is forward jutting you should feel that pressure on the back of the neck and the vertebrae are very close together. As you lengthen back to neutral spine the load and pressure is released and there is space for those vertebrae once more.

Our heads set the tone for the rest of the body (as do the feet) so if you head and neck posture are not in good alignment then it can affect the rest of the kinetic chain. The body is like one of these baby toys…. when you push one part it affects another area too. It’s all connected!

The solution? Start eavesdropping! Well at least pretend to. Assume the posture of standing tall and thinking about eavesdropping on someone behind you and it should help you draw your head and neck back into alignment.

Also try out this exercise:

 

 

 

Hypopressives are coming to Southampton

The Hypopressive exercise, is a relatively new technique developed to help with pelvic floor rehabilitation and postnatal recovery of the abdominals. It is a form of breathing and intense posture work that involves creating a vacuum with your breath. This activate the involuntary fibres of the pelvic floor and abdominals, you don’t have to find the right muscles and squeeze them, instead you work with the bodies natural reflexes.

Where did the Hypopressive Exercise originate?

In the late 70’s, Dr. Marcel Caufriez realized that ‘traditional’ abdominal exercises were damaging women’s pelvic floors. So he looked into alternatives, moving away from high intra-adominal exercises such as creates and planks, the hypopressives were born. These exercises have been used for 30 years in Spain and are now used postnatally in hospitals in Europe with ladies with know pelvic floor and diastasis issues. However this is all brand new to the UK, we are pleased to be on the cutting edge, bringing you this technique.

Priya has trained with UK Hypopressives and has started doing hypopressives herself. With just 10 minutes a day she is feeling the effect on her core. These exercises are fabulous as they don’t take a lot of time and do not need any equipment. If you can breath, you can do them! However you do need hands on help to learn the technique.

This is a technique that can be incorporated in with other pelvic floor safe rehabilitation work, or used on it’s own for 30 days. It really depends on what level you enter this at. For example, someone with a prolapse it would be sensible to use the hypopressives only, then build on other pelvic floor work later.

 

Additional benefits can include:

1. Decreasing back pain

2. Reducing the waistline

3. Preventing disc and abdominal hernias

4. Improving sexual function

5. Treating and preventing urinary incontinence

6. Treats and prevents Pelvic Organ Prolapse

7. Improving respiratory function

8. Improving posture and balance

If you would like to learn more and experience hypopressives for yourself then please book onto our workshops. These are kept to small numbers so that you can have plenty of hands on help to learn the technique.

Dates:

Monday 29th January 10-12pm

Book Here

Thurs 22nd March 1-3pm

Booking to come

Can you do the knee cap dance?

Knees can be tricky things and are something that people often comment on in class.

“My knee pulls when I do that” 

Now pain is always a sign to stop and reassess.The body is telling you there is a problem and you need modify your movement.

There are a few things you could do:

  1. You can make the same movement smaller working within a range that causes less pain (note it may not be entirely painfree).
  2. Change over to a different exercise that works the same muscles but doesn’t hurt your knee.
  3. Stretch the muscles around you knee and then try again.
  4. Work out what the actual problem is with your knee and work on releasing the tight areas, strengthening the weak areas.

So all these options have their place and in the context of a class it is often options 1-3 that need to be done. However at a later time I definitely advise that you start to assess where the problem is coming from. Start with your range of movement. Can you fully bend and straighten your knee without forcing it? If not it’s about working out which muscle is the problem (see my next blog post to help with this).

The muscles:

The muscles of the knee include the quadriceps/quads, hamstrings and calf muscles. Some other muscles that assist with the movements of the knee include the tensor fasciae latae, popliteus and the articularis genus muscles. The quads extend the leg at the knee and flex the thigh. The hamstrings help to extend the knee and slow down the quads preventing the locking out of the knee or that fast smashing action. All these muscles need to be working properly and at their correct length/tension for the knee to function optimally.

A key exercise to help with kneecap function:

Sit with your legs outstretched, toes to ceiling but relaxed feet, feet in parallel with knee caps towards the ceiling. Feel around your kneecap, if it is relaxed you should be able to wiggle it gently with your fingers. Stroke up the inside and outside of your leg from kneecaps upwards. These are the muscles we want to use, so you are priming them. Now can you do a knee cap dance? Using your quads in the front of your thigh pull your kneecaps up and fully relax afterwards. Place your hands under your knees for a few, on the top of your thigh and around your knee cap. What do you feel? You want the muscles in the front of the thigh to be doing the most work, so your knees do not push down into the floor when the kneecap is tensed. Start doing this exercise seated and progress to standing.

Look out for my next blog on knees which will look at specific muscles to target and how to do so.

30 Sessions to a New Body?

There is a well known and loved quote from Joseph Pilates himself that in 30 sessions you will have a new body. I sometimes think that this quote gets taken out of context and leads to people expecting a beach bikini ready body from 30 pilates sessions. Sorry to be the bearer of bad news but doing Pilates once a week for 7 months is not going to do that.

So was Mr Pilates wrong? No, I don’t think so, but I think he had a different emphasis on this. I think he was meaning 1-2-1 sessions rather than group classes, he used a lot of equipment including the reformer and cadillac. I think he would have been expecting homework to be done between sessions and I think his style of teaching would have demanded you continually work on your posture and core daily.  Let’s face it, 7 months working in this way and you should be seeing great results.

This is not to say doing a weekly Pilates class isn’t beneficial. More of the point to highlight is that a weekly class is only 1% of your week and what you do the remaining 99% is key. So making Pilates a regular part of your day is the key. This doesn’t have to be a full hours workout, but more taking 10 minutes to focus on a few target exercises and keeping your posture high up the list of priorities in your day.

If you can manage a regular 1-2-1 session then this will also step things up a gear for you. I always notice that I work harder and see greater benefits for my own Pilates practise and body when I have regular 1-2-1’s. These don’t have to be weekly, I have clients who book in monthly for a reformer session to get that extra input and encouragement. Taking your Pilates from the mat to the equipment can show you where you need to focus your efforts. I’ve recently found that although I can do a roll up on the mat with ease, when I do it on the box on top of the reformer I struggle to get segmental work through one part of my spine. Cue a lightbulb moment and lots of focused stretching, segmental moves and practise.

So this post is all about encouraging you to take your Pilates out of the studio. Find some moves that you know you need to work on. The moves that you struggle with or the ones that you know help your body. Get your focus onto your posture and your everyday movements. Then you will really start to see the changes.

Pilates is more than just Exercise.

I feel so totally blessed in my job. Pilates is so much more than just exercise. Yes there are always times I don’t fancy going to teach a class and moments I get that “rather be on the sofa” feeling but on the main I love what I do. 

Here is why. 

Movement heals and keeps me working.  

I’ve taught my way through 3 pregnancies and put my body back together postnatally. The demands of young children and breastfeeding and not sleeping on my body are huge. I’ve been pregnant 3 times in 6 yrs and fed babies now for 4 out of the past 6 1/2 years. A woman’s health Physio told me that the functional movement I do in pilates is what has saved me. It has fixed me and because I move so much it keeps me strong. Without it I know I would have lower back pain, aching shoulders, neck and hips. In short I would be needing massage and Physio!

Pilates is mindful movement.

Mindfulness is so in at the moment.  A chance to switch off the thoughts of life outside the studio, of family, of my other quite stressful work and instead focus on breathing and concentrating on controlling body movements. Switching on certain muscles and relaxing others. I always leave with a calmer mind. A calmer mind leads to clearer thoughts. 

Community and friendships.

I meet such amazing people. Pilates has built up a fabulous community around us. Having small children can be lonely. Even though you can be out with them in a crowd you don’t always get the chance to talk to adults. Pilates gives me that adult company that I don’t always get in the rest of my day (husband excluded!). I pick up tips, local knowledge and find out what is going on in the world from the chatter in my classes! Friendships have been made in classes but also in 1-1 sessions and our postnatal cuppa sessions. I have made some wonderful connections through this and am super lucky to have added to my mummy friendship circle and also to my supportive friendships through what I do for enjoyment and work. 

 

Pilates practise overspills into my everyday life.

My posture is something I am constantly working on. I totally loved studying but wasn’t aware of my posture in University days and suffered with a very tight upper back, shoulders and neck away. I know now that how I sit, stand and move creates patterns in my body, creates muscle tensions and so working on my shoulder and neck position helps me trendously. It is all about making the subconscious become more conscious.

Having a job that you enjoy is important. Having a job that provides so much more just makes me very lucky. I hope you get more from your pilates practise than just going through the motions.