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!




1 user(s) are reading this topic

0 members, 1 guests, 0 anonymous users

 

'Tired' mum dies of undiagnosed diabetes

New mum Nicky Rigby thought her exhaustion was due to the demands of looking after her baby. But the 26-year-old was seriously ill with diabetes, and died due to her condition not being diagnosed.

20 signs of a great relationship

The secret to a perfect relationship is admitting you are wrong after an argument, five kisses a day and sex twice a week, a new survey suggests.

Video: emotional 60-second Robin Williams tribute

Take a minute to remember some of the greatest films of your childhood ... and have a few tissues close at hand.

The realities of escaping domestic violence

?Why doesn?t she just leave?? is the common question people ask when trying to understand domestic violence. For many, leaving the relationship is far from straightforward.

Home truths: the DIY dos and don'ts

A professional renovator gives advice on which jobs you should do yourself, and which you should outsource.

Parenting lessons I?ve yet to learn

Instead of writing about the stuff I do know since becoming a mum, I thought I'd share some of the things I don't. These are the lessons that motherhood hasn't taught me.

Will I be wrecked 'down there' after birth?

Did you worry about how you would look "down there" after giving birth? This mum-to-be found plenty of women willing to share their knowledge.

The new weekend playgroup for working mums

Playgroups are great for kids and parents alike - but the downside is that they often meet during the week, leaving working mums out of the loop.

Letting your toddler be the boss at bedtime

Sick of spending hours trying to get your toddler to sleep? These experts say giving your child more of a say at bedtime might be the answer.

7 mistakes old hands make with new babies

As I sat across the table from my friend ? me, a seasoned mother of three; her, a brand new mum ? I thought of all the mistakes an old-hand parent can make when visiting a newborn baby.

Ezra's tragic death not in vain, mum says

Little Ezra was a "Harry Houdini" who loved trying to escape the family home. Now, after his tragic death, his parents are doing what they can to help others.

Consulting 'Dr Google' when you're pregnant

We're all guilty of turning to the internet for a quick answer when we need medical advice, but Dr Google should be approached with caution - especially when you're pregnant.

16 ways to tie a scarf

Scarfs are the perfect winter accessory. Whether you're freezing at soccer training or wanting to add a splash of colour to a monochrome top, the right scarf will sort you out in no time. Just ask Nina Proudman.

Video: When adults act like children

Ever wondered what would happen if adults were allowed to act like children? This dad's hilarious video clip will give you an idea of what life would be like.

The simple way to support other parents

We may be raising children of different ages and sexes, with different personalities, but we, as parents, aren't that different - we all have similar struggles, fears, doubts, responsibilities.

Seeing the big picture when it comes to parenting

Sometimes it feels like hundreds of tiny cracks are spreading across the surface of our lives, creeping slowly into the foundations and threatening to make them crumble. How do we hold it all together?

How to spot a lactaboobiephobia sufferer

Lactation consultant Meg Nagle refused to stay silent when Facebook removed two photos of her breastfeeding. Instead, she coined a term to describe those who don't recognise breastfeeding for the natural and non-sexual act that it is.

Win back some precious time and get FREE coupons

Membership to eBay's Bubs? Corner is free and includes a $10 coupon to spend on nappies each month - a win for multitasking mums!

Download now: Essential Kids Activity Finder app

Got bored kids? Quickly find the best activities for kids wherever you are in Australia with the Essential Kids app.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Win back some precious time and get FREE coupons

Membership to eBay's Bubs? Corner is free and includes a $10 coupon to spend on nappies each month - a win for multitasking mums!

Do you suffer from Precious Firstborn Syndrome?

Testing ?no more tears? shampoo in your own eyes, warming cucumber sticks so they're not cold straight from the fridge, waking a sleeping baby to check they?re still breathing: these are all symptoms of Precious Firstborn Syndrome.

Ezra's tragic death not in vain, mum says

Little Ezra was a "Harry Houdini" who loved trying to escape the family home. Now, after his tragic death, his parents are doing what they can to help others.

7 mistakes old hands make with new babies

As I sat across the table from my friend ? me, a seasoned mother of three; her, a brand new mum ? I thought of all the mistakes an old-hand parent can make when visiting a newborn baby.

Video: When adults act like children

Ever wondered what would happen if adults were allowed to act like children? This dad's hilarious video clip will give you an idea of what life would be like.

Mums hit hardest as flu cases skyrocket

The number of confirmed cases of influenza in Australia has doubled the number for the same time last year - and women are 25 per cent more likely to get it.

The mum who had four babies in nine months

Feeling exhausted due to the demands of caring for a baby? Imagine the life of this mum, who gave birth to three boys and one girl in just nine months.

Everything baby at Big W

Lowest prices on everything baby, only at Big W. Sale starts August 4 and ends August 20 2014.

Smiggle is painting the town red!

We have 3 Red Smiggle prize packs to give away! Enter by posting a photo of something red to your Instagram.

Mum gives birth at school

Most kids have their own personal brand of oddity. Others, like these 10 weird habits, crop up again and again.

Personalised baby gifts

We've scoured the internet to find gorgeous personalised keepsakes and nursery decor to record baby name and dates. They make great gifts for christenings, name days and birthdays! (All prices in AU.)

 

Mind, body, beauty, life

Making time for me

We look at your wellbeing, covering health, relationships, beauty and fashion, mind and body.

 
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.