iMove Video Series – Pelvic Floor

Mums of the Shire has teamed up with iMove Physio to bring you an awesome video series on all thing pre and post-natal.

♥ iMove are offering all Mums of the Shire followers 2 visits at 50% OFF. Click here for all the details.

Video Series #3 – Pelvic Floor

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Pelvic Floor:

What is it?

Think of your whole mid-section as a carboard box. The roof of the box is your diaphragm that expands when you breathe in and contracts and lifts as your breathe out.

The walls of the box are what we know as the ‘core’ muscles that wrap all the way from our belly button to our spine. These are the muscles we use in exercises like a plank or dead-bug. The muscle you are trying to engage here is the Transversus Abdominus or the ‘TRA’.

Finally the floor of the box is what we refer to as your ‘pelvic floor’. As Ivana describes the pelvic floor will slowly get stretched during pregnancy and does undergo significant trauma during delivery.

Female Pelvic Floor
Cardboard Box

What should I do?

Day 1 after pregnancy you can start with basic pelvic floor exercises. My favourite one to prescribe, because it seems to resonate without a bunch of tough cues, is pretend you’re going to the toilet and you need to hold it in. Or instead of actually pretending you can physically stop yourself for 1-2 seconds before going to the toilet. Then each week try to add 5 seconds longer hold before releasing. Think of it like weight training for your pelvic floor and each second is a rep.

Can I do it wrong?

It is quite common that women will practice the classic ‘kegal’. However, ultrasounds show us that when women are trying to perform this movement they can often just contract everything around the pelvic floor or even make their pelvic floor worse. This is why I like the simple cueing of holding on before going to the toilet.

 

What else can I do?

Remembering the cardboard box analogy. Strengthening the walls and the ceiling of the cardboard box also helps the pelvic floor. We know that all these muscles interact together. After pregnancy we might be holding our breathe more, more stressed, more anxious and this means our diaphragm might not be working properly. We also know our walls or ‘core’ isn’t as strong.

This is why a consult with a health professional to consider the whole cardboard box is a fantastic idea whilst pregnant and soon after delivery.

What if I have further problems?

Incontinence is common but not normal. We shouldn’t accept it as a norm and it is something you can work on and get significantly better. Don’t ignore it. If you are leaking at all, can’t hold on before going to the toilet or fail the classic star jump test then it’s definitely time to start strengthening up the cardboard box.


The walls of the box are what we know as the ‘core’ muscles that wrap all the way from our belly button to our spine. These are the muscles we use in exercises like a plank or dead-bug. The muscle you are trying to engage here is the Transversus Abdominus or the ‘TRA’.

Finally the floor of the box is what we refer to as your ‘pelvic floor’. As Ivana describes the pelvic floor will slowly get stretched during pregnancy and does undergo significant trauma during delivery.

Exclusive offer:

♥ iMove are offering all Mums of the Shire followers 2 visits at 50% OFF. Click below image to claim your offer! 

iMove Special Offer

Mums of the Shire has teamed up with iMove Physio to bring you this awesome 6-part video series on all thing pre and post natal. 

Stay tuned next week for Series #4 – Diastasis Recti (belly separation)

You can follow and watch the whole series here.

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