Jump to content

Pelvic Floor
Am I doing it right?


  • Please log in to reply
16 replies to this topic

#1 caitlin90

Posted 29 November 2012 - 01:35 PM

Hi,

Does anyone have any tips on how to do pelvic floor exercises correctly? I can certaintly feel a squeezing or tightening when I try to do them, but not a lift. mellow.gif

#2 LB_K

Posted 29 November 2012 - 01:38 PM

I did Preggi Belly classes and the way the instructor described it was : grabbing hold of a straw (as the tightening) and sucking up through the straw (as the lifting). Lovely!

#3 LB_K

Posted 29 November 2012 - 01:40 PM

PS I KNOW YOU ARE ALL DOING IT RIGHT NOW ;-)

#4 FrmGrdnGirl

Posted 29 November 2012 - 01:41 PM

I used to practice lying on my back on the floor with my knees bent and my hips on a pillow, that made it easier to learn to feel the lift movement as well as the squeezing and tightening movement. My physio also encouraged me to practice getting the correct sensation when peeing. Ie stopping and starting the flow, sometimes it is then easier to feel if you are getting the lift as well without engaging the stomach muscles incorrectly. So sorry if TMI.

Edited by FrmGrdnGirl, 29 November 2012 - 01:44 PM.


#5 FrmGrdnGirl

Posted 29 November 2012 - 01:44 PM

QUOTE (ladybear.kacie @ 29/11/2012, 02:40 PM) <{POST_SNAPBACK}>
PS I KNOW YOU ARE ALL DOING IT RIGHT NOW ;-)


Too funny, it is like a response to someone telling you they/their child has had nits you immediately start scratching. As soon as someone talk pelvic floor exercises you respond physically.. am I doing it right, what do I feel, how do I describe that.. too funny

#6 caitlin90

Posted 29 November 2012 - 02:01 PM

Thanks ladies for your helpfull responses tthumbs.gif

haha I love the straw description, I did try it and it certainly feels mose successful than before. I'll try the pillow one tonight!

#7 Stellajoy

Posted 29 November 2012 - 02:37 PM

sit up on a bench or chair with a pillow between your legs (right up against yourself so you straddle it) and then concentrate on pushing or lifting up the pillow with your muscles. The basic movement is a perineal lift, so focus between your vagina and your anus.

Do not practice by stopping and starting your urine! it is bad bladder training. Bladder training is also important if you are trying to improve your pelvic floor muscles.

You actually have multiple parts to your pelvic floor, I can move three sections independently of each other, and can move a small weight through all three.

I actually went to a pelvic floor specialist (she has an amazing pdf available on her website but not sure if i can post a link?) there was women in my group that even cured their prolapse!

PM me if you want her details

ETA: sorry I'm a little obsessed with pelvic floor! lol

Edited by Stellajoy, 29 November 2012 - 02:39 PM.


#8 Velvetta

Posted 29 November 2012 - 02:44 PM

I was told to imagine you are in a river without pants and a horrible sea snake is trying to , how do I delicately put this? - swim up you.



#9 caitlin90

Posted 29 November 2012 - 03:14 PM

Stellajoy, I would love her details if she is in WA? If not what is her website? Thanks for your reply!

#10 Fossy

Posted 29 November 2012 - 03:24 PM

Make sure you don't hold your breath either, you need to keep breathing while you're clenching, or else you'll use the wrong muscles

#11 carriesshoes

Posted 29 November 2012 - 03:27 PM

After the birth of my DD my pelvic floor was shot to bits.  I found a great physio who actually had an ultrasound machine in their rooms and using the machine I could see my internal muscles on the screen and they told me what to watch for etc.  We could then practice together - and I could get a sense of what felt right when the muscles moved properly on screen.  It was a huge help.

Now after my second child who was a CS which was far less destructive to my pelvic floor, I have onlly got the tiniest problem every now and then like if my bladder is full and I cough or sneeze.

#12 Zarlias

Posted 29 November 2012 - 03:28 PM

QUOTE (Velvetta @ 29/11/2012, 02:44 PM) <{POST_SNAPBACK}>
I was told to imagine you are in a river without pants and a horrible sea snake is trying to , how do I delicately put this? - swim up you.


OMG that is hilarious and horrible at the same time! I am laughing, cringing and squeezing all at once.....

roll2.gif


#13 Mousky

Posted 29 November 2012 - 03:36 PM

When you're next doing a wee, stop the flow of urine mid away, start again, stop, start. You are using your pelvic floor muscles.

Ps, my Physio said to use the 10, 10, 10 rule; 10 squeezes for 10 seconds each, 10 times a day.

Edited by Mousky, 29 November 2012 - 03:38 PM.


#14 MamaMoi

Posted 29 November 2012 - 03:47 PM

Stellajoy I would love to have a look at that website too!


#15 Stellajoy

Posted 29 November 2012 - 04:02 PM

ok mods can take it off if its not allowed pelvicfloorstrength.com her name is Lara and she is awesome (somewhat crazy..but awesome)

#16 caitlin90

Posted 29 November 2012 - 04:43 PM

Thank you so much for sharing! Her website is fantastic, I'm going to buy her pdf book!!

#17 LB_K

Posted 22 January 2013 - 06:03 PM

I love how this post is showing up as one of the top searches for my blog name... aaaawwwkwwwardddddd!




0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users

 

The popular baby name from the Rio Olympics

"With a pair of athletes who are not only successful, but seen as great role models – combined with a softer sound – it is like hitting the jackpot."

Toy stuck in baby's throat for two weeks

When Jude Atiga's baby son Laith was struggling to breathe the worried mum called an ambulance.

Mum awarded $20 million over birth power struggle with nurses

As a mother of three, Caroline Malatesta thought she knew what she was letting herself in for when it came to the birth of her fourth baby.

Win a Baby Jogger City Premier for Father's Day

To celebrate Father's Day, one lucky EB fan will win one of their own! Enter Now!

'There's a giant picture of BOOBS but I can not feed my child'

A mum was ushered out of an US department store's underwear section after discreetly breastfeeding her baby.

Why fatherhood scares many dads-to-be

Travis Bull vividly remembers discovering his partner was pregnant for the first time.

Free ticket offer

Pinky Mckay joins us again at the Essential Baby & Toddler Show presented by Blackmores with her expert baby settling advice. Register now for your free ticket.

Warning for pregnant women as flu-related deaths triple

A more than three-fold increase in flu-related deaths has sparked a plea for those with the flu to stay away from vulnerable people.

I'm trying to keep my child-free friends in my life, but it's tough

I tried to prove to my single friends that I was the same I'd always been. But marriage did change me - and motherhood has, too

For the festival lover in all of us

Pre-book & Save 50%. Get your tickets now for Kidtopia Festival. 7-9 October 2016 Parramatta Park, Sydney.

Too many parents still putting babies in unsafe bedding: study

A study found that a whopping 91 per cent of four-week-old babies had been placed in cots with unsafe bedding.

Mum's shock as toddler fat-shamed by internet trolls

When a mother uploaded a cute photograph of her 14-month old child online, she did not expect a swarm of internet trolls to write that her toddler was fat.

How an Aldi staff member made one exhausted mum's day

It was a simple act of kindness, but one that made an exhausted mother's day.

The most awww-worthy celeb baby pics of the week

It's been a pretty cute week on Instagram in terms of celebs relishing their babies.

When 'Just Do It' just doesn't cut it

When even Michelle Bridges admits to struggling with her exercise regime, it's time to accept that having small children can be a legitimate reason for exercise not happening.

What life is really like when you have five kids

Life is cute with one, manageable with three, but at times completely impossible with five.

When no one can pronounce your baby's name

In Wales it's a common name, but over here, it's cause for some confusion.

Dad shares horror tale after Roomba's run-in with dog poop

It's the poop story that's been shared hundreds of thousands of times around the world.

How a homemade wheelchair is giving baby Evelyn freedom

Like all one-year-olds, Evelyn Moore is keen to get moving and explore the world around her. But a battle with aggressive cancer left the little girl paralysed from the waist down.

Single to double pram that folds with seat attached

A pram is a large purchase, and you only want to buy once.

Mum-to-be surprises husband with big news in joy-filled photoshoot

When Bri Dow learnt that she was expecting, she immediately knew she wanted to break the news to her husband Brandon in a special way.

Blake Lively: 'Post-pregnancy slim down pressure is so unfair'

Blake Lively has urged women not to feel pressured to lose weight after pregnancy.

 
Advertisement
 

Top 5 Articles

Advertisement
 
 
 

What's hot on EB

For the festival lover in all of us

Pre-book & Save 50%. Get your tickets now for Kidtopia Festival. 7-9 October 2016 Parramatta Park, Sydney.

Why drinking water can be deadly for babies

H2O is one of the necessities of life, but for babies a seemingly harmless amount of water can be fatal.

5 ways having a baby is different when you have older children

So much parenting advice is geared towards having your first baby, but what's it like having a baby when you already have children?

You can now make your own plush Falkor

Fans of The NeverEnding Story – of which there are certainly plenty – went crazy for these plush Falkors when they first went on sale last year.

Baby steps

10 things that will actually happen after having a baby

I thought I had prepared myself for motherhood. Then my baby girl arrived and knocked everything flat.

Having a baby: expectations vs reality

People love to warn you about what to expect when having a baby, but they can be way off when it comes to the reality.

Are we having fun yet? Thinking positively as a parent

Motherhood is wonderful ... except when it sucks.

The adorable smile of a baby seeing his mum clearly for the first time

There is no doubt seeing their child smile for the first time is an unforgettable moment for parents everywhere.

When breastfeeding doesn't go with the flow

Breast is best, except when it's not. And in our case, it most definitely wasn't.

'If you don't vaccinate your kids you're a bloody idiot'

The photos are heartbreaking and almost too difficult to look at, but Kayley Burke is begging other parents to take notice.

Why pregnant women should eat chocolate

In news that will make expectant mums jump for joy - and reach for a block of Cadbury - scientists have revealed chocolate could provide health benefits during pregnancy.

The baby born with an incredible head of hair

If you're in any way challenged in the follicle department, prepare to feel a jolt of envy - at a two-month-old baby.

The push for Medicare to fund lactation consultants

While meeting with a lactation consultant can make an enormous difference to a new mother, it's not a service that is available through the public health system.

Parents, this is how to cut grapes to avoid choking

One mum has learnt a harrowing lesson about the best way to cut grapes to make it safe for toddlers and little kids to eat.

Three truths about C-section mums

Lately I've been thinking about the caesarean stories and the brave women who birth their children with strength and beauty.

Help! My baby will only sleep in my arms

It's stressful to be the one who is holding your baby most of the day, but it's even more stressful to wonder, 'am I doing something wrong? Or am I creating bad habits?'

 

ENTER NOW

Win one of two Father's Day Gift Packs

Sign up to receive our new Essential Kids announcements emails for a chance to win.

 
Advertisement
 
 
Essential Baby and Essential Kids is the place to find parenting information and parenting support relating to conception, pregnancy, birth, babies, toddlers, kids, maternity, family budgeting, family travel, nutrition and wellbeing, family entertainment, kids entertainment, tips for the family home, child-friendly recipes and parenting. Try our pregnancy due date calculator to determine your due date, or our ovulation calculator to predict ovulation and your fertile period. Our pregnancy week by week guide shows your baby's stages of development. Access our very active mum's discussion groups in the Essential Baby forums or the Essential Kids forums to talk to mums about conception, pregnancy, birth, babies, toddlers, kids and parenting lifestyle. Essential Baby also offers a baby names database of more than 22,000 baby names, popular baby names, boys' names, girls' names and baby names advice in our baby names forum. Essential Kids features a range of free printable worksheets for kids from preschool years through to primary school years. For the latest baby clothes, maternity clothes, maternity accessories, toddler products, kids toys and kids clothing, breastfeeding and other parenting resources, check out Essential Baby and Essential Kids.