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Pelvic Floor
Am I doing it right?

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16 replies to this topic

#1 caitlin90

Posted 29 November 2012 - 01:35 PM


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


#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}>

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.....


#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!

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