Pelvic Exercises Info

Sex after birth – what’s that – and is it like falling off a bike?

Posted on May 18, 2012 by pfe

Sex can lead to pregnancy which leads to birth. Sex is fun, sex is enjoyable (well it should be – when it’s not then we need to address it – stayed tuned for a blogpost on that )
We get so caught up in the wonder of pregnancy and childbirth that a couple’s return to sexual activity following the birth – sex after birth – is just assumed as not being an issue and that you will pick up where you left off….not always so.

When I follow up ladies for their postnatal check up to ensure that they have started to regain control of their pelvic floor, bladder, bowel , core and co-ordination of their pelvic muscles and pelvis, one of the questions I ask is have you had sex yet? if so, are you experiencing any pain or problems? This is a topic so often overlooked or under-asked by health professionals. Everyone assumes that they were able to have sex previously (must have done it right because they got pregnant!) so why shouldn’t things just fall back into place afterwards?
Sex after birth can be quite confronting for both partners. For the mother there can be the fear of pain from a healing perineum and stitches. Some women are quite traumatized by the birth experience and feel betrayed by what their bodies have put them through – the thought of anything going near their vagina can be terrifying.
Prior to pregnancy and birth women and their partners only see their genitals as a source of mutual pleasure. Post birth they can have a very different view. Some partners can also be quite traumatized by witnessing the changes that occur to their partner’s vagina during the birthing process and may be fearful of causing further pain or freaked out by what they witnessed, especially bleeding / tearing and stitching. It can be quite helpful for some couples to have some counselling from someone experienced in this area . I actually think a “debriefing” would be beneficial to many people to deal with the emotions evoked by birth for some people.
Initial attempts at sex may be painful, this may lead to tension of the pelvic floor muscles and tissues which is typically how dyspareunia ( painful intercourse) and vaginismus
(spasm of the vagina) can develop and so begins a frustrating cycle of attempts, pain and failure.
For some women, laxity of the vaginal walls and weakness of the pelvic floor can lead to reduced sensation during sex and further disappointment. Now is the time to start retraining the pelvic floor to improve strength,support and ultimately sensation. Visit our shop for suggested products to assist you with this.

Sex doesn’t necessarily have to involve penetration, especially on the initial attempts of having sex after birth of your baby. There are many pleasurable things a couple can do together without actual penetration. A gradual slow return to sex is preferable. Take your time and communicate with each other.

SYLK natural lubricant

Use of a good lubricant will help to ease any post natal vaginal dryness and help make sex more comfortable. We recommend SYLK (which is an all natural paraben free lubricant ).

There is some excellent information in Mary O’Dwyer’s book – an essential read for all women to assist in their recovery after the birth of their baby

Hold It Mama

Femmax vaginal dilators

Some women may benefit from the use of vaginal dilators to assist with gentle stretching of vaginal scar tissue or tightness resulting from stitches once the area has healed. Dilators are graduated in size and length to allow gentle insertion from a small length and diameter to larger ones until you can comfortably accomodate your partners penis. As you are in control of the size and depth of penetration you can gradually progress yourself as you feel comfortable. This may take some time but is well worth the effort.

Pelvic floor relaxation CD

Using pelvic floor relaxation techniques along with dilators can be very helpful. This CD is designed specifically for the use with dilators or trainers to help you learn to relax your pelvic floor muscles and tissues to allow gentle and gradual penetration during sex.

What you shouldn’t do is give up , pretend that it’s not happening and gradually fall into the no sex zone. Yes things change – often after baby arrives you can’t just have spontaneous wild sex wherever and whenever you want….but you can have it – you just need to be creative and flexible ( with planning , not physically …although it can help !) Sex after birth – it’s different but can be even more fabulous than before.

This information is intended as a guide only remember – if you are experiencing problems, you are not alone- discuss with your doctor or women’s health physiotherapist.

Posted in Pelvic Floor News, Sex | Tagged birth, dyspareunia, painful sex, pelvic floor, pelvic floor exercise devices, pelvic floor exercises, pelvic floor muscles, sex, sex after birth, vaginismus | Leave a comment

On Karma And Being Grateful – what goes around comes around and lands in your inbox

Posted on April 13, 2012 by pfe

Karma, gratitude call it what you like but I have finally found this week that it does exist in the world of blogging and what goes around finally comes around and lands in your inbox.

I try to be informative, I try to be amusing (I don’t quite cut the grade for funny) I try to be engaging and some weeks I feel as if I am shouting out my messages from the mountain of pelvic floor health and knowledge only to hear an echo bounce back at me…But not this week. This week two wonderful things happened.

We ask customers on our main website through which you access our shop and education pages how known so we can keep stats of how you find out about us to help marketing. And this week , for the very first time someone replied “heard about you on twitter”

The second wonderful thing was being followed on twitter by a lovely lady from Melbourne. I did the polite thing and thanked her for the follow ( don’t you hate it when you follow people for genuine reasons and don’t even get a thank you. I don’t expect people to follow me back - if I follow them I follow for a reason, I am interested in what they have to say/share but come on social media people , show your manners) and received an unexpected reply back “you are welcome- thank you for such an informative website and blog“ well this had me dancing a jig around my office with a huge smile on my face and gave me the warm and fuzzies for the rest of the day – at a time when I needed a bit of a boost.

(Also picture me now poking my tongue out at my family who oft complain about my tweeting habit)

I get a lot of comments on a daily basis flow into my inbox to be moderated on the blog – but thus far NOT ONE of them has been genuine – all from smarmy self-serving people (or robots as I suspect most are computer generated) telling me how wonderful I am, how well I write how I have made their life more enjoyable than they had ever imagined, cured the world of evil and oh, by the way try our penis enlarging cream…or weight-loss product …with links to said garbage.
FYI you cannot enlarge your penis – be happy with what you have , any girl will tell you that it is what you do with it , not how big it is that matters….and if you want to improve performance pelvic floor exercises go a long way to do that for you – note to self , a blog for the boys , but in the meantime check out a recent blog on the topic boys) Hello – does anyone fall for this garbage?

But it does waste a lot of my time – which is precious to me with my physio clinic work, this business, blogging, tweeting, facebooking to keep things ticking …and a husband (Mr PFE who does a brilliant job of running Pelvic Floor Exercise, some of you may have spoken to him on the phone. When he feels out of his depth or can’t answer your question he takes your number or flags your email and says our pelvic floor physio will ring/email you when she gets into the office….and if that happens to coincide with “wine o’clock” then he hands me a glass as I walk through the door and sit down at the computer….now I am grateful for him…and to my two beautiful girls, teenagers – now there’s a full- time job: the oldest (19) has Kabuki syndrome – yes very rare, google it I have spent years explaining it to people so here is not the space or time- suffice to say it means she requires 24/7 care….and Miss 15 who leads a very active school/sport /social and soon part-time- job life…..but always has time for a cuddle and a chat with her Mum , who by the way , has “the most embarrassing job on the planet” I think it would be OK if I still did what I used to in physio before the girls were born – sports and orthopaedics, that would be cool, but vaginas and penises and what lies beneath is just a little too much for her – I am grateful that I get the opportunity on a regular basis to embarrass the bejeepers out of her, I do believe that it is in the parental contract – anyone see this weeks repeat episode of Modern Family? and the comment through the car window – gold! I was warned if you ever do that to me……..
We both see her squirm when people ask …and what do you do for a living?…. or what sort of business is it?!

Anyway, I digress – my point was that I am grateful to all of you who do read this blog, if you find it informative or helpful, please pass on to your family and friends as my main aim is to educate men and women about their pelvic floor, bladder and bowel health to make their lives more comfortable. If you need a product to help you with that and click on one of the links to our shop or further information (that is all free – the information, not the products unfortunately, we do have to make a living) then thank you, I am grateful to you for helping me to spread the message.
So whether it is product or information you are looking for – bladder, bowel or pelvic floor problems impact so significantly on all aspects of your life and when there is something you can do about it to make life more comfortable, more dignified and enjoyable then I am happy, Karma has done its job……… and every now and then, when the occasional notification of that lands in my inbox be grateful as you have made my day .

Posted in Pelvic Floor News | Tagged bladder and bowel health, blogging, female pelvic floor, gratitude, karma, male pelvic floor, pelvic floor, pelvic floor exercise devices, pelvic floor exercises, physiotherapy, social media, vaginas and penises | 1 Comment

Dear Teenage Me: Look After Our Pelvic Floor Please…. love from Menopausal You

Posted on April 10, 2012 by pfe

Dear Teenage Me,

I speak with great love and from years of hindsight and wisdom.
As we enter our next phase of womanhood , I reflect back and see some things I wish we had known when we were your age- things that would possibly make things better for us now. Perhaps they are things I did hear but chose to ignore so I write through the passage of time to ask or beg you not to ignore what I did.

do not allow yourself to get constipated. Constipation causes strain on our pelvic organs and whilst it seems too embarrassing to talk to anyone about it now – please do …seek help and save us from the pain, straining and anal fissures. Drink plenty of water and use psyllium husks or something similar ( ask at the pharmacy , they will know what will suit you ). Eat your veggies and fruit.
sit properly on the loo - use a footstool to get you nearer a squat, lean forwards and gently widen your waist and bulge your tummy. Try “mooing” it really helps. Don’t strain or bear down . Squatting like when we went camping is even better.
do not diet you don’t need to- accept yourself as the beautiful girl you are. Dieting leads to all sorts of problems including constipation because you aren’t eating correctly, things will work out and you will grow into a beautiful young woman….we don’t need the angst of body image issues – there are plenty of more important things to worry about
exercise regularly – you enjoy your sport , keep it up , it will help keep your weight normal and it helps the bowels work more effectively – a natural easy cure for points one and two
start doing some pelvic floor exercises now – learn about it, educate yourself….am sure there are articles in teenage magazines if you are too embarrassed to ask . Most importantly, learn how to use it properly when you lift and do heavy activities. Keeping your core working properly will save us from problems later in life.
when Mum said sit up straight she was right! I know those boobs are making you slouch but be proud of them ( they will serve you well in life ) good posture is vital for so many reasons…health, core stability, organ function, and if you do it for no other reason than vanity then do it- good posture makes you look fabulous!
use the loos at school – don’t be embarrassed in case someone hears you going – it is bad for our bladder if you hang on too long – it can overdistend and not function properly ;or if you put off emptying your bowel , over time this can cause constipation and our rectum to distend beyond it’s capacity- all pretty yucky things.
don’t drink so much coffee and alcohol through uni – it set us up for an irritable bladder later in life. Do you really want to be wetting our knickers when you get older? You hate wearing pads once a month, now, imagine wearing them every day to catch leaking wee!
think very carefully about who you have sex with and for god’s sake use protection…just because you are on the pill doesn’t mean you can’t catch an STD…yes they really do exist and yes anyone can catch them, you are not immune and he must wear a condom. Remember the ad – ” if it’s not on , it’s not on?”

PS - one day you meet a wonderful man and have two beautiful children….life isn’t all smooth sailing but it is worth the journey …oh and take up yoga now , not at 40 like I did, you will wish you were more flexible by then…..now I am off to give this lecture to your 15 year old daughter…let’s hope she listens to me….but first I will stand under the fan because I can feel a hot flush coming on

love Menopausal you

Looking for pelvic health guidance through any stage of your life journey?

Posted in Children, Incontinence - Women, Pelvic Floor News | Tagged constipation, CORE MUSCLE, fissures, loo, menopause, pelvic exercises, pelvic floor, pelvic floor damage, pelvic floor exercises | Leave a comment

Pelvic Floor Exercises -Why should men do pelvic floor exercises?

Posted on April 8, 2012 by pfe

Pelvic Floor Exercises -Why should men do pelvic floor exercises ?
Strong pelvic floor muscles are important for men too. Women have been encouraged to exercise their pelvic floor muscles for decades, but now we understand that it is just as vital for men, and especially for men with specific health issues. Research has found that :

a strong pelvic floor overcomes erectile dysfunction (Uni of Bristol study, 2004)
a regular program of pelvic floor exercises achieves the same success rate as Viagra (Uni of Bristol study, 2004)
pelvic floor exercises are a safer and cheaper option than drugs; Viagra is associated with damage to the eyes and vision in a significant number of men using it, but exercises are safe for everyone (May 2005). Medications are much more costly than an exercise program.
pelvic floor exercises can “increase awareness of sexual sensations and enhance enjoyment” (Impotence Association, UK)
pelvic floor exercises can bring a dramatic improvement for men who experience dribbling after urinating (Uni of Bristol study, 2005)
pelvic floor exercises are strongly recommended for men following a prostatectomy.
Research has shown that pelvic floor exercises and strengthening can improve sexual function and overcome urinary incontinence. Some research shows that self-directed exercise, using verbal and written instructions, can work just as well as intensive physio (Moore and others, 2008), while the latest findings demonstrate that a mere 12 sessions of electrical stimulation and biofeedback, each of 35 mins duration and starting 7 days after catheter removal resulted in almost all men regaining continence at 6 months (Mariotti and others, 2009). Read more.

HOW DO I DO MY PELVIC FLOOR EXERCISES? click here to find out

Posted in Incontinence- Men, Pelvic Floor News | Tagged erectile dysfunction, pelvic floor, pelvic floor exercises, pelvic floor exercises for men, prostate surgery recovery, sexual sensation, viagra | Leave a comment

Pelvic Floor Exercises – how far have we really come and the importance of native dances

Posted on March 3, 2012 by pfe

Pelvic floor exercises in 1931 were somewhat different to those described today ….but in many ways not much has changed!
I chanced upon a delightful book called “Restoration Exercises for Women” by Ettie A. Hornibrook (even the name delights!) published in London in 1931 by William Heinemann.
It is so full of charming quotes and insights into the lack of information available to women about their bodily functions 80 years ago ….but I had to ask myself – how far have we really come ? Are there lessons we can learn from more genteel times ? and …did the native tribal dancers have it right all along?
Reader beware – the information contained within is only for the eyes of ‘married women’. It is described as “interesting and brave” in the forward by a male MD.

Some quaint quotes on function:
” To strengthen and improve the muscles of the pelvic diaphragm which support and operate the organs of generation and evacuation”
Essentially this hasn’t changed except for wording – today we would say “reproduction and defaecation”

“..but as to the genital organs and their interrelationship with the urinary and anal systems, woman knows nothing. Thus, the physical basis of marriage is genuinely beyond her comprehension and outside her efficient management and control”
Has much changed here ? Are we better educated these days ? I would hope so, but judging by the number of women we see in our pelvic floor clinics with pelvic pain and dyspareunea ( pain with intercourse) I sometimes wonder. “The physical basis of marriage” translates to sex. And as for genital organs and urinary and anal systems - far too many women STILL don’t understand how their bits work or where their wee comes from !

” ….faulty elimination or constipation is one of the commonest conditions of women,and most women entirely fail to realise that, particularly in married life, such a condition is both serious and disgusting”
Well I’m not too thrilled with the wording here “serious and disgusting” but sadly constipation IS STILL one of the commonest conditions of women and it is serious.

” ………no matter what the diet is,women whose musculature is poor and weak cannot carry on, happily and efficiently,either the physical processes of marriage or the physical processes of digestion and evacuation.”
How true is this statement even 80 years later…and there is that term “physical processes of marriage ” again!

A wise woman was Ettie E. Hornibrook – language changes but many facts don’t.
What was very interesting as I read was the recognition of exercise being crucial to the maintenance of the bowel health (mainly not getting constipated) and strength of the pelvic floor, which in essence when you look at the context she meant , was in fact the co-ordination of the core….read on :

“No one who has seen the Danse du Derriere or the Danse du Ventre of Northern Africa, watched the genuflexions of the Eastern peoples in their daily worship, observed the frenzied dancing of the Australian aborigines, the new Zealand Maoris, the Fijians, Raraatongans, Tahitians, and many other natives can have any doubt whatever as to the far greater amount of abdominal activity they secure compared with ourselves. There is no doubt whatever that such “dances” of the buttocks,belly and pelvis account very largely for the absence of constipation among these peoples.”

I am sure diet played a contributing role but such an interesting observation from 1931, without the benefit of all the high-tech research we have today , and quite frankly the conclusion is somewhat similar !

So maybe some hula lessons are in order….

Fiona

Posted in Incontinence - Women, Pelvic Floor News | Tagged constipation, CORE MUSCLE, pelvic diaphragm, pelvic exercises, pelvic floor, pelvic floor exercises, pelvic organs | Leave a comment

Pelvic Floor Exercises for Men- How to do Pelvic Floor Exercises for Men

Posted on February 24, 2012 by pfe

Pelvic floor exercises for men are often neglected. The male pelvic floor is obviously different anatomically to the female’s ( well we do look a bit different down there don’t we!) but function -wise it serves much the same purpose.

support the abdominal contents
maintain continence of bladder and bowel
part of the core support muscle system
sexual function – in males of course , the pelvic floor muscles help to retain an erection and control during sex.

How to identify the pelvic floor muscles for men
The first step to be able to do pelvic floor exercises for men effectively is to find and identify the appropriate muscles around the anus and the urethra.

Start by laying comfortably on your back or side, knees bent with the muscles of your thighs, bottom and stomach relaxed.
Tighten the ring of muscle around your anus by imagining you are stopping a bowel motion- without squeezing your bottom. Note the difference between the anus ( the sphincter) and the bottom (your buttock muscles). Relax and let go.
Tighten the muscles around the urethra – imagine you are stopping the flow of urine midstream. Relax and let go.
Now try to “lift ” the scrotum, pull up inside the pelvis – as if you are walking into the cold ocean! Relax and let go.
A proper pelvic floor exercise for men or contraction is a combination of all these actions:Squeeze and tighten the anus, stop the flow of urine and lift the scrotum. It can help to think of “lifting the boy bits”.
Now try the pelvic floor exercise in sitting – sit upright on a firm chair. Repeat the above actions and feel as if you are lifting your anus, scrotum and penis away from the chair. Relax and let go.
Now do the pelvic floor exercise in standing – the same action of closing or tightening the anus, urethra and lifting the scrotum. Try cupping your scrotum in your hand and “lift” it off your hand – do you feel the pelvic floor muscles tighten?
Visual feedback can be helpful. When learning pelvic floor muscle exercises for men seeing what happens will help you to learn. Laying on your back or standing – look at what the penis and scrotum do when you contract the pelvic floor : the scrotum should lift slightly and the penis will retract or draw in towards the pubic bone.

How to do pelvic floor muscle exercises for men
Once you can feel your pelvic floor muscles working, you can exercise them.

Tighten and draw in the muscles around the anus and urethra, lifting the scrotum up inside.
Count how many seconds you can comfortably hold, then release and relax. You should have a definite feeling of ‘letting go’. Over time, gradually increase the hold time to 10 seconds.
Repeat this up to maximum of 8 to 10 squeezes, resting for 10 seconds after each tightening of the muscles.
You should follow this by 5 to 10 short, strong squeezes in quick succession.
You must not squeeze buttocks, thighs or suck in tummy.
Repeat the session of pelvic floor exercises 3 times a day.

You may need help with identifying the pelvic floor muscles or doing pelvic floor exercises. Here are some great products to assist you:

pelvic floor exercises for men instruction DVD

Created by renowned Australian Physiotherapist Pauline Chiarelli for the Prostate Cancer Foundation Australia (PCFA) 50c from every sale will be donated to the PCFA to help them continue the wonderful work they do here in Australia.
It is delivered with Pauline’s well known sense of humour and frankness. These pelvic floor exercises for men are quite graphic in parts so we have marked it with a warning for those under 18 or those sensitive to graphic footage as there is footage of ‘boys bits’ doing what they should when correctly when doing pelvic floor exercises, however it is done with
great sensitivity .

PFXa men's pelvic floor biofeedback device

PFXa for pelvic floor exercises for men

The device uses air to sense the amount of squeeze the muscles are able to exert whilst doing a pelvic floor exercise and displays a reading on the indicator unit. Improvement is measured by increases in the level indicated on the unit’s gauge. The sensor is inserted into the anus and the user performs pelvic floor muscle exercises whilst noting the visual feedback on the hand unit. An excellent way to progress your pelvic floor exercise program.

For further advice and products , visit Pelvic Floor Exercise we have a whole section on pelvic floor exercises for men. If you require professional advice about your pelvic floor or are concerned you may need further advice please visit your doctor or a pelvic floor physiotherapist

All the best with your pelvic floor boys!
Fiona

This information is provided as general interest. It does not replace the advice of your health practitioner and should not be taken as specific advice. Please see your health practitioner for any conditions or queries you may have about your own specific health needs

Posted in Incontinence- Men, Pelvic Floor News | Tagged how to do pelvic floor exercises, male pelvic floor, pelvic floor, pelvic floor exercise devices, pelvic floor exercises, pelvic floor muscle exercises for men | Leave a comment

Pelvic Organ Prolapse Support : Femmeze for Bowel Prolapse Or Rectocele

Posted on February 19, 2012 by pfe

Femmeze for prolapse support

PELVIC ORGAN PROLAPSE SUPPORT- FEMMEZE FOR MANAGEMENT OF BOWEL PROLAPSE OR RECTOCELE

Femmeze has been designed to assist with the distressing condition of a prolapsing bowel known as a rectocele. Any of the pelvic organs can prolapse or bulge against the walls of the vagina. When the back wall ( towards your tailbone) stretches and weakens, your bowel can bulge down which you may feel as a lump or fullness in the vagina. Your bowel can still function quite happily with a rectocele but may need some help with emptying more easily. When doing a bowel motion you probably find yourself either supporting the perineum (between the vagina and the anus ) with your hand , or inserting a finger into the vagina and pushing against the back wall to support your rectocele and assist the bowel motion to come out.

Femmeze has been designed as a more hygenic and comfortable way to support your bulging bowel or rectocele when doing a bowel motion.
Femmeze is shaped a bit like a small shoe horn with a paddle like end which is gently inserted into the vagina and held against the back wall to support the rectocele or prolapse during your bowel motion. It allows the bowel to empty more easily and completely, reducing strain and pressure on the already weakened tissues of the vaginal wall that led to the prolapse.When you have a rectocele or prolapsed bowel , you will often feel as if you never really empty the bowel fully and can be left feeling heavy and uncomfortable.You may even feel as if you are not quite clean, using excessive amounts of loo paper to clean yourself – this is a direct result of the rectum not fully emptying due to the pouching effect of the rectocele . Your Femmeze will help eliminate these distressing side effects of having a prolapsed bowel.
Femmeze is made of medical grade plastic , is small and comes in a pretty purse that will fit in your bag.
Femmeze can be used with a small amount of lubricant, washed after use and stored in it’s discreet purse.
Do NOT to use Femmeze if your prolapse or rectocele is visible outside the vagina. Do NOT share your Femmeze with anyone else and cease use of Femmeze if you experience any bleeding and DO NOT insert Femmeze into the anus – it is for vaginal use only.

Using Femmeze to support your prolapse when on the loo should be considered as only part of your management strategy for your rectocele. Good bowel habits are also essential as is your posture on the loo and the way you push to empty. In a previous post I discussed toilet posture which might be good to review here.
Also an excellent resource for bowel management , function and pelvic floor health is the book Good Bowel Habits by Gastroenterologist Dr Robyn Nagel and Physiotherapist Shirley Owen.

Good Bowel habit for bowel and pelvic floor function

Here’s to a healthy bowel !
Fiona

Posted in Pelvic Floor News | Tagged bowel management, bowel prolapse, constipation, femmeze, loo, pelvic organ prolapse, POP, rectocele, vaginal bulge | Leave a comment

Pelvic Floor :What is it? Why Exercise it and How ?

Posted on February 19, 2012 by pfe

Female Pelvic Floor

Female pelvic Organ

THE PELVIC FLOOR-WHAT IS IT AND WHAT DOES IT DO?
The pelvic floor is a group of muscles and elastic tissue running from your tailbone to your pubic bone and out to the sitting bones at the sides. It is a group of muscles, not just one muscle. The openings to your urethra ( the tube you wee through) vagina and anus ( from the bowel) all pass through your pelvic floor. These muscles and elastic tissue work in co-ordination with each other and your deep abdominal muscles to perform some important jobs:

support your bladder neck and anus to help them stay closed .They actively squeeze when you cough / sneeze / lift / bend to help avoid leaks from the bladder or bowel.
support the pelvic organs within the pelvis
working in co-ordination , they form your ‘core’ which stabilizes you spine and pelvis
Provides sexual response and awareness both for yourself and your partner during sexual intercourse.

So you can see they are very busy muscles and are often called upon to perform more than one job at a time – you may have a full bladder standing at the bus stop when you cough – you need to trust that they will perform as they should !

PELVIC FLOOR MUSCLES – WHY EXERCISE THEM?
Poorly toned, weak muscles will not do their job properly. Poorly toned, weak pelvic floor muscles contribute to incontinence ,pelvic organ prolapse and reduced sexual response. Research has shown that the pelvic floor responds to regular exercise just like other muscles. The only difference is that we can see our other muscles working .. It is never too early, or too late to begin to exercise your pelvic floor. Correct pelvic floor muscle exercises can also provide relief from chronic pelvic pain. Learning to relax the pelvic floor correctly is as important as learning to contract it correctly.

Pelvic floor exercises are often also called Kegel exercises, after their originator, Dr Arnold Kegel

HOW TO DO PELVIC FLOOR OR KEGEL EXERCISES

Exercise 1: BUILDING STRENGTH so you can hold on longerBreathe in – and as you breathe out ( as if blowing out a candle or misting your glasses to clean them – long and slow) and as you do this : close the muscles around your anus, vagina and urethra as if trying to stop passing wind and urine at the same time then lift your perineum ( the bit between the anus and vagina)
* It is very easy to cheat – especially if the muscles are weak .

What NOT to do
DO NOT suck your tummy in
DO NOT squeeze your thighs or buttocks together
DO NOT hold your breath. These bigger muscles will override and take over from your pelvic floor if you let them.
DO NOT TRY TOO HARD

How many seconds can you hold the pelvic floor squeeze and lift without cheating or using the DO NOTs ? If you feel these other muscles tightening, you are trying too hard – try more gently. It is better to do a more gentle contraction correctly than a harder one using the wrong muscles.

HOLD Build up to a maximum of 10 seconds for each pelvic floor exercise or kegel exercise
REST for 5-10 seconds
REPEAT up to 10 times
Try to do these exercises in a slow and controlled way. Practise your maximum number of held contractions (up to 10) about 3 times each day.
Exercise 2: BUILDING SPEED The ability to work these muscles quickly helps them react to sudden stresses from coughing, laughing or exercise. Practise some quick contractions, squeeze and lift the pelvic floor quickly holding for just a few seconds before releasing.
FAST SQUEEZES x5
Try to do one set of slow contractions (exercise 1) followed by one set of quick contractions (exercise 2) three times a day.
Exercise 3: BUILDING ENDURANCE It is important that your pelvic floor muscles work as part of the CORE team that they are a part of. To ensure this happens, your posture is important – good posture encourages automatic activation of the pelvic floor in its core function. Stand and sit tall, but not rigid. Imagine a piece of string gently drawing you up through the top of your head. Try to align your head over your chest and chest over hips – if you feel with your hand above your pubic bone as you do this , you will feel the automatic gentle tensioning of your deep abdominals this will mean you are also slightly tensioning your pelvic floor muscles.
Exercise 4: FUNCTIONAL USE OF YOUR PELVIC FLOOR or in other words… using it when it is most needed. Your pelvic floor should contract and tighten to protect against increases in abdominal pressure – when you cough, sneeze, jump or lift . If they don’t come in quickly or strongly enough, the pressure pushing down overcomes the pressure holding around your urethra and the end result can be a leak. Remind them to work ….tighten, hold cough….tighten,hold lift …. Tighten, hold stand up etc.
How hard you need to hold depends on the downward force- a sneeze creates more force than a cough which creates more force than standing up ………use enough force to counteract or balance it.
Exercise 5 : RELAX IT!
Pointless tightening it if you don’t relax it - if you do quads exercises at the gym you relax the muscles in between reps – do the same with your pelvic floor muscles.
Do not reinforce bad habits or poor technique - you wouldn’t stand for this with your pec or quad exercises so why stand for it with your pelvic floor or kegel exercises?

Happy exercising of your pelvic floor muscles check out our extensive range of vaginal weights and feedback devices to assist your pelvic floor strengthening.

Fiona

Posted in Incontinence - Women, Pelvic Floor News | Tagged cough/sneeze, incontinence, pelvic exercises, pelvic floor, pelvic floor exercise devices, pelvic floor exercises, pelvic floor muscle, pelvic floor muscle training, pelvic weights, vaginal weights | Leave a comment

Smartballs Vaginal Balls Weights for Pelvic Floor Exercises

Posted on February 16, 2012 by pfe

Vaginal balls weights for pelvic floor exercises

Smartballs vaginal balls are weights for pelvic floor exercises.
Research shows that vaginal balls or vaginal weights for exercises can be an effective means of building pelvic floor strength. Click here for Research backing up the use of vaginal balls and vaginal weights for enhancing pelvic floor strengthening programs .

Whilst vaginal balls , vaginal cones and vaginal weights are marketed as removing the need for you to do your pelvic floor exercises, they actually work more effectively when you perform your pelvic floor exercises with them in situ. They provide feedback for you to feel your pelvic floor muscles working but in a discreet manner. Their size ( 36mm diameter) and shape increase your awareness of
your pelvic floor and these vaginal weights are designed to be easily retained within your vagina.
They are larger in diameter than Aquaflex vaginal cones and can be easier for
some women to use.

The Smartballs vaginal ball range are made from highest quality body safe silicone. There are many cheap versions of balls on the market but if you are inserting something into your vagina you want to make sure it is quality such as the Smartballs vaginal weights range of products we sell on our site.

Smartballs come in three sizes:
Smartballs Original - the original version of Smartball vaginal weights
Smartballs Teneo Uno - a single vaginal weight , suitable for beginners or
those with a prolapse as it is easier to insert with mild- moderate prolapse.
Smartballs Teneo Duo – a double vaginal weight for more advanced and
progressive strengthening of the pelvic muscles.

Consider Smartballs or our value for money combo pack of Smartballs Teneo Uno and Teneo Duo for best prices .

Exclusive to Pelvic Floor Exercise are Pelviweights add-on weights for your vaginal balls to assist with progression of your pelvic floor strengthening program . For use with Smartballs AMI and Luna Beads.

pelviweights progressive vaginal weights for pelvic floor strengthening

: AMI pelvic weights

Luna Beads vaginal balls

Posted in Incontinence - Women, Pelvic Floor News | Tagged evidence- based, pelvic exercises, pelvic floor exercise devices, pelvic floor exercises, pelvic floor muscle, pelvic floor muscle training, pelvic weights, vaginal weights | Leave a comment

AQUAFLEX Pelvic Floor Exercise System

Posted on February 5, 2012 by pfe

AQUAFLEX Pelvic Floor Exercise System is our bestselling vaginal weights or cones are a favourite of physiotherapists and their clients. They are an excellent option for women seeking a discreet way of doing their pelvic floor exercises to help their stress urinary incontinence.

Aquaflex pelvic floor exercise system vaginal weights were voted the most effective pelvic floor exerciser on an episode of Embarrasing Bodies in 2010.

WHAT ARE THEY ? The Aquaflex pelvic floor exercise system consists of two vaginal cones much like a plastic tampon- one larger than the other- and 4 weights. Each cone unscrews into two halves and in side each cone is a small post for the weights. The combination of cone size and weight range means that the system can meet the needs of women with a range of pelvic floor weakness. Each cone has a cord attached to it for easy removal from the vagina.

Aquaflex Vaginal Weights

HOW DO I USE THEM?

A cone is inserted like a tampon. The 5g weight in the larger cone is the easiest to hold so is a suitable starting point for many women with pelvic floor weakness. But you can star with no weight too.The flexibility of the system allows you to progress through to holding 55g in the smaller cone. Vaginal weights are marketed as a means of strengthening without the need for exercising because once inserted the muscles automatically contract to hold the cone in place, with the reflex action exercising and strengthening the pelvic floor muscles.
However , they are best used by inserting and trying to actively lift and squeeze them in the vagina, lower and relax and repeat.
You can also progress your program by doing some activities like hanging out the washing with them inserted.

WILL THEY SUIT ME? Aquaflex vaginal weights are suitable for women looking for a way to remember to do their pelvic exercises who may not otherwise do them , as a way of progressing the strength of your pelvic floor muscles : taking your pelvic floor to the gym
and as a great way for gaining feedback as to how well you are doing your exercises – if you have the correct action you will be able to hold them in.

WHO ARE THEY NOT SUITABLE FOR? Like everything products that suit some won’t suit others. Aquaflex won’t be your choice if :

you have a significant prolapse as you won’t be able to position the cones correctly-try Smartballs TENEO UNO if this is the case.
are pregnant or in the early postnatal or post-operative stages ( check with your doctor as to when you can use them)
if you have any vaginal infection
SOME WOMEN find the size of the cone a little bit too small initially to retain with in the vagina. To check if they will fit sizewise – try inserting two clean,lubricated fingers into your vagina as if inserting a tampon. If you can feel the vaginal walls against your fingers then Aquaflex should be a good fit for you. If not, and you can easily spread your fingers apart, than you may find LUNABEADS or SMARTBALLS more effective.

EXCLUSIVE TO US are Aquaflex Add-On Weights are now available for use with the Aquaflex larger cone. We manufacture these add-on weights ourselves. They allow greater progression of your program.

The Aquaflex Pelvic Floor Exercise System is included on the Australian Register of Therapeutic Goods, and GST exempt as a device for the treatment of incontinence.

Posted in Incontinence - Women, Pelvic Floor News | Tagged Aquaflex pelvic floor exercise system, pelvic floor, pelvic floor exercise devices, pelvic floor muscle training, pelvic weights, stress urinary incontinence female, vaginal weights | Leave a comment