Protecting a Weak Pelvic Floor | Kegel8 Expert Advice

Protecting a Weak Pelvic Floor | Kegel8 Expert Advice


So how else can we take the pressure off
a weak pelvic floor to protect as much as possible? That’s a really good question if you know your pelvic floors weak and you’re
getting signs that it’s weak like bladder problems, it’s important to be
respecting the fact that it can’t manage the day as well as it should be able to,
and as well as hopefully it will grow to be able to. So it’s a support
structure and it’s going to need rest and it’s going to need to think about do
I have to do that thing that would put a lot of pressure on it?
So if you’re a new mum you’ve got to do lifting and carrying there’s no escape and babies are heavy but we’d really encourage you to think about something
like using a sling and to get the baby some of the load of the baby carried by
the sling on your back or on your side rather than having the baby right round
the front putting weight on you. And if you’re a new grandma as well think about
if you want to cuddle the baby sit down to cuddle the baby and don’t be swinging
the baby around and digging it up and down; rather sit down and have the baby
with you where there’s more support from the chair. New mums are also dealing
with a lot of lifting and carrying with prams and car seats so if you’ve got a
car seat that can go on wheels use the wheels don’t just leave them in the
corner at home or in the boot get them out and wheel the car seat around those
car seats way more than the babies some of the time. Some people find it
helpful to have two prams; one that’s always set up at home (the big pram)
and then have a little umbrella pram, a fold-out one, that just lives in the boot
and so you don’t have to load your palm every time you go somewhere because
you’ve got one already in the boot and it’s good enough for those little
shopping trips or in to you know visit a friend but if you were going for a big
walk you get your big pram out but it’s like having nine lives you want
to use them sparingly and wherever you could make a design change to make
there be a bit less less lifting and carrying the better and I think we’re all guilty
of overloading our handbags, overloading our shopping bags and it’s just those
little decisions like you might not have much shopping but wheel it anyway in the
trolley all the way to the car and then unload it if you can rather than carry
it and put things in backpacks rather than under on arms and in the garden
putting pots on wheels or putting things into wheelbarrows and wheeling them
around rather than carrying them and what I always say boys jobs you know
we’re girls we have girls bits they are quite vulnerable. Women have parts that
can move and we have pelvic floors that get used in childbirth so we are more
vulnerable maybe just be a girl sometimes and say could you do this for
me to somebody who doesn’t have girls bits and I always think of things like
suitcases loading them in and out the boot or getting them off the carousels
at airports those are big awkward lifts and they probably lot of pressure down.
White goods – oh I’m on a roll now aren’t I – fridges, freezers, tumble dryers, and
washing machines have concrete blocks in the bottom so that they won’t fall over and as bad and so they won’t shake so if you push a washing
machine out the way because you want to get to the cobwebs that is a really big
push and if you’ve got a vulnerable pelvic floor and vulnerable internal
organs you would be so cross if that was the thing that pushed it all down a bit
further and made you feel really uncomfortable, don’t do it. I had a
lady saying she’d moved a coffee table and it was a solid coffee table
and she felt her pelvic floor go and a prolapse and it can be that it can be
that simple it can be that easy but we just need to protect as much and be
aware you know be aware. And we don’t want people to lose their independence
or feel that they’re being fragile or wet but it’s just these sensible moments
of decision where you think did I do I need to do
that really or could it be left or could somebody else do it? So we’re not trying
to disempower we’re trying to empower our bodies to last for longer and be
stronger and be less vulnerable and I think that that brings us to sort of
choosing your exercise and what you’re going to do for fitness and for sport
because we want people to be fit and we want people to lose weight by being
active but we also know that some sports are heavier on the body than others and
so you if you’ve got a very vulnerable pelvic floor or you’re suffering from
prolapse you would want to think about choosing something that’s less
high-impact so less high-impact is cycling, swimming, brisk walking, walking
with put poles Nordic Walking, so if you want walk faster and harder for your
fitness but without loading the Nordic Pole walking is really good for that and
it’s been really helpful for people with back pain that’s how we know this. The
things that have the more impact are your running and jogging and
trampolining all those rebound kind of activities or your high impact aerobics
so it’s not all aerobics but you might not want one of those classes where the
instructors really into jumping up and down a lot you might want to choose the
instructor who favors the sort of lower impact bodyweight balancing, less
jumpy stuff and just choosing what will see you best being mindful of the
pressures on the bladder. And gym work – are there certain things that we should
avoid in the gym? You know it’s sort of like leg raises, squats, sit-ups? I think
squats are particularly good for the pelvic floor. So I think if you go to
work out in a gym definitely have that session that they always offer you where
they teach you how to use all the equipment properly because most gym
stuff is safe if it’s done well but all gym stuff can put a lot of pressure on
your back or your pelvis if it’s not done well so it’s about your technique
especially if you’re lifting weights even small weights but specially machine
weights or bigger weights you want to get the advice of the personal trainers in the gym about whether you’re lifting well and
whether your techniques good and you can ask them to watch you squat and make
sure that you’re getting a good angle and it is stretching your calves. With squatting we do think – squatting is what we call functional it’s using all your
muscles in a very natural way and your pelvic floors part of that muscle
action that should lift and lower but if your pelvic floor is very weak you
could be vulnerable in a deep squat because it might not be keeping up with
your legs and your bottom they could be strong but inside could be weak and then
at the bottom of a squat it could all be quite gape-y and open and that would
feel uncomfortable and might make you leak especially if you then put a weight
on the top so you might need to keep your squats shallower at the beginning
as you build up your strength and keep your weights light and then you can
progress by squatting deeper and adding weights on the top. You don’t want to be
coming back from an operation or from a new baby and go straight back to deep
squats with big weights you need to go back to a beginner level and build up
and this is what personal trainers and your physiotherapists can really help
you personally to work out what you need to do for your level of fitness and your
level of strength.

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