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Do you know how to strengthen your pelvic floor?

Pelvic floor strengthening is an important inclusion in all exercise programs both during pregnancy and after birth and should be included on a daily basis. Your pelvic floor is a group of muscles that act as a hammock for your pelvic organs - your bladder, your uterus, and your bowel. A strong pelvic floor is important for preventing or managing incontinence and prolapse, and improving sexual pleasure. 

We use many different analogies to describe a pelvic floor contraction and everyone finds one that works for them, here’s a few to get you thinking!
Trying to hold in wind
Trying to draw a tampon inside of you
Trying to stop the flow of urine
Trying to lift your pelvic floor off a chair if sitting

It is important not to continually stop the flow of urine when going to the bathroom. This can lead to bad bladder habits that prevent you from fully emptying your bladder. It is also important to ensure you are not holding your breath or tightening your abdominal muscles. A correct pelvic floor contraction is a gentle lifting and drawing up of the muscles. This can be very challenging and something we help new clients with everyday.

So let’s give it a go! To contract your pelvic floor, imagine you have a zipper running from your back to your front. As the zipper closes tighten the back passage, then the middle, and lastly the front passage. Aim to exhale as you lift, and inhale as you relax. Then aim to exhale as you lift, and continue to hold for 10 seconds with natural breathing. Like other muscles, we train the pelvic floor in both endurance and strength. To complete the endurance exercise it involves repeatedly contracting and relaxing your pelvic floor for 1-2 seconds continuously for a total of 60-90 seconds. To the complete the strength training requires you to hold your pelvic floor contraction for 10 seconds, completing 10 reps and 2 - 3 sets. 

If you have any questions about pregnancy, postnatal and exercise please don’t hesitate to give us a call on 0417 030 608 or look us up on Facebook at https://www.facebook.com/healthwitherica/

Talk to you soon, Erica & Bryannah.

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Our passionate team includes a Clinical Exercise Physiologist, Holistic Nutritionist and Massage Therapist. We love what we do and helping our clients get back to what they love. Call us on 0417 030 608 to book an appointment.

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