I want to woman to be able to breathe properly In a full 360° breath.I want them to be able to connect the pelvic floor, lower abdominals and feel their back expand as they breathe.In order to correct your posture work is going to need to be done.This is going to involve some release moves, possibly some soft tissue work.It needs to be a daily approach. What you do in a class needs to spill out into your daily life.It’s also really important to focus on you. Self-care cannot be underestimated. Finding ways to make yourself out of that highly stressed fight/flight state into the calm zen like parasympathetic nervous system is absolutely 100% important. This could involve meditation, mindfulness, breathing exercises, along path, or otherwise of chilling out. However you do it it’s important. If you are living in stress and tension you’re not going to be able to heal your body.
Since starting specialising in postnatal womens recovery I feel like I’ve discovered a secret sect. An un-talked about condition that is just normalised by ladies and it shouldn’t be. It has become something these ladies accept and life their life around. Why? Often I think life is busy, most of these ladies are mums and when you are a mum you are no longer at the top of the pecking order. The children come first, there is a lot less time for focusing on yourself and you learn to put up with those annoying niggles and problems.
Incontinence, leaking and those accidental moments should not be a normal part of life. Whether it be having to avoid the trampoline, “sneeze pee”, not being able to wait until you get in the door for the toilet or needing to wear a pad when you run, it is not how your body is built to function and it can be improved upon.
Maybe you have had some help in the past and it has not worked? Or you have squeezed your lady parts over and over with no improvements? Well it’s time to start over. Yes those kegels/pelvic floor exercises are important but if you are not doing them correctly they won’t work and there can also be other muscular imbalances in your body that are the sticking point. Our bodies are connected from head to toe, this means that your foot position and your neck position impact your pelvic floor! So if you feel you need a fresh approach then here are my tips:
- If you have any heaviness or dragging in your pelvic floor region go and get checked out by a womens health Physiotherapist. Yes this costs money but it is well worth knowing what is happening in your body. I recommend a Mummy MOT for ladies who want a once-over post baby.
- Be committed. Your pelvic floor is a group of muscles like any other in your body and it takes time to see progress. However after a few weeks you should be noticing improvements. It takes work all of your week and not just the session you work with someone. I encourage people to do daily, focused work using the exercises we do in a session and to also focus on their posture as much as they can in the day, plus some dedicated breathing time. So you need to carve some time into your day to do all of this.
- It is NOT all about the work however. For some people it is all about the RELAXATION. Over-working a muscle leads to it being tight and weak. So if you live life in your stressed place the relaxation phase can be the key.
- Get your breathing assessed. Oh my days, so many of us do not breath properly and all kinds of funky things go on connected with this. It could be you are pushing down on your pelvic floor when you breath out and it needs a re-train.
- If you aren’t a fan of lying on your back doing Pilates moves then it doesn’t have to be that way. There are plenty of ways to incorporate your pelvic floor rehab work into variations of the exercises you like.
- Find a practitioner who you can work with, someone you like, who really knows their stuff, who has worked with lots of ladies with success and who you be open with. Facebook can be a great place to get recommendations. I work with women on a 1-1 basis and via the Holistic Core Restore courses.
Get in touch if you need to chat or to find someone who can help. Most importantly do not suffer in silence and get some support.