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

 

Mum shares hilarious story about attempting shower sex

As most parents know, finding time for sex post-kids is one of life's not-so-little challenges.

16 things you'll learn on the preschool party circuit

Kids birthday parties sound fun in the abstract but the reality is they often end up an introverts worst nightmare – forced social interaction in the name of good parenting.

The 92-year-old who's a great-great-great-grandmother

A 92-year-old Canadian woman has become a great-great-great grandmother this week after the family welcomed a baby boy.

The Pramrolla mimics a walk in the park to help your baby get to sleep

Simply put the pram brake on, set the wheels on top of the Pramrolla, plug it in and off they go ... or so they think.

Beyonce shares surreal pregnancy photo shoot

Pop superstar Beyonce on Thursday released a slew of photos of herself posing pregnant and nude.

Airport staff order mum to squeeze her breasts to prove she's lactating

A Singaporean mum of two has spoken about her humiliation at the hands of German airport security guards who ordered her to prove she could breastfeed.

How to keep your baby or toddler safe at home

Child-proofing tips that will ensure your home remains a safe haven for curious toddlers and babies on the move.

Told to get rid of their dogs, this expectant couple took the sweetest photos instead

When the couple conceived their first human child they came under enormous pressure to give up their dogs.

Bereaved parents take baby home for 'family time' after death, thanks to cuddle cot

A bereaved mother has spoken about her decision to take her daughter's body home to spend time as a family before her funeral.

'Get off your phone!': the daycare note that's got people talking

A note posted by a US daycare facility has urged parents to get off their phone when collecting their children:

Babysitter's creative 'hands-free' baby carrier hack

We've all been there – you need to hold the baby, but you also need to eat.

Will these be the most on-trend baby names of 2017?

Nameberry has crunched the numbers, predicting which monikers will see a rise in 2017.

Firefighter adopts the baby he helped deliver

Five years ago firefighter Marc Hadden took an emergency call that changed his life.

Mum shares graphic image to highlight importance of rear-facing car seats for kids

A British safety blogger has shared a graphic photo of the damage a seatbelt can do in a car accident in a bid to persuade more parents to use rear-facing car seats for as long as possible with their kids.

Pharrell Williams and his wife welcome triplets

Now that's a good way to start the new year.

Turn yourself into a child's climbing gym with this wearable vest

It's such a neat idea for those living in high density apartment blocks where children may struggle to get enough physical activity.

Bugaboo unveils its new Bugaboo Bee5

The lightweight and compact Bugaboo Bee has been on the scene for a decade now.

The first few weeks of pregnancy: surreal, scary, exciting

It is okay to be worried, nervous, anxious, in love and happy all at the same time.

 
Advertisement
 

Top 5 Articles

Advertisement
 
 
 

From our network

Essential Baby & Toddler Show, presented by Blackmores

3-5 March 2017, Brisbane Convention & Exhibition Centre. Get your FREE ticket now. Save $20.

Your child's fine motor skills: what you should know

There is less of a focus on fine motor skills, but they're just as important as others. (SPONSORED)

5 ways music helps your toddler's development

There are at least five other compelling reasons to get musical around your toddler. (SPONSORED)

 

Free ticket offer

Essential Baby & Toddler Show, presented by Blackmores

3-5 March 2017, Brisbane Convention & Exhibition Centre. Get your FREE ticket now. Save $20.

 
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.