Vanessa, a postpartum mom of two, came to me concerned about feeling heaviness, bulging, and leakage after having her children. A brief search on the internet revealed to her she may have pelvic organ prolapse. Worried how to fix this she asked if there was anything she could do at home while she waited for her doctor to see her
Maybe you’re like Vanessa and are having symptoms of pelvic floor disfunction but think since you’re a mom its normal to have these issues. It is not and many women don’t know how to fix it. Kegel’s are advertised as the cure-all, but alone are insufficient.
There are better exercises women should know about.
These two exercises done daily for 6-8 weeks will encourage healing of the pelvic floor and lessen symptoms of leakage. No one will know you’re doing them, so you can get them done anywhere!
EXERCISE 1 360 BREATHING
Getting rid of that belly pooch starts with this exercise. It activates deep core muscles that become under active and atrophy after birth if not engaged properly. Like the air pressure which fills a balloon our abdomen holds pressure. Our body’s way to regulate intra -abdominal pressure is breathing mechanics.Too much pressure and unneeded stress is placed on organs and the pelvic floor
This is called 360 breathing because we are focusing on expanding your breathing in all directions, not just the rise and fall of the chest. Done correctly, your abdominals will feel a little engaged when the last bit of air is exhaled. Bonus ab work!
How to do them
While seated, place hands around your ribs just above belly button level.
Take a deep breath making sure your hands separate a little to show breath is originating from the diaphragm. Shoulders should not rise.
Exhale through the nose slowly Exhale should be longer than inhale. Repeat 10X
EXERCISE 2 PELVIC FLOOR ACTIVATIONS (SQUEEZING ALL THE PARTS OF YOUR PELVIC FLOOR)
The pelvic floor needs to be responsive. It needs to be strong when we cough sneeze or jump and it needs to be flexible and open when we do things like push out a baby or are at rest.
How to do them
Sit on the edge of a chair ideally, feet flat on the floor. Doing this in the car or office works too. Focus on squeezing the 4 parts of your pelvic floor at the same time. The pelvic floor includes the front, back, and sides of the pelvis.
Squeeze muscles used to stop the flow of pee (front)
Squeeze the muscles used to stop the flow of gas (back)
Squeeze the glutes slightly (may place finger tips under the bony part of your glutes to feel these parts squeeze) (sides
Hold the contraction of all parts for 3 seconds then release completely. Repeat 10X
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