[caitlin90]

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.

[LB_K]

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!

[LB_K]

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

[FrmGrdnGirl]

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.

This post has been edited by FrmGrdnGirl: 29/11/2012, 01:44 PM

[FrmGrdnGirl]

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

[caitlin90]

Thanks ladies for your helpfull responses

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!

[Stellajoy]

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

This post has been edited by Stellajoy: 29/11/2012, 02:39 PM

[Velvetta]

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.

[caitlin90]

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

[Fossy]

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