Another 3 MORE Things You Should Know About Training the Pelvic Floor

If you’re a regular follower of my blog you might realise that I’m a bit of a Pelvic Floor Geek now, having written quite a few posts about the pelvic floor recently.pelvis

 

Let me just clarify – you asked for it, so I’m delivering it!

 

Today, I’m here with “ANOTHER 3 Things You Should Know About Training the Pelvic Floor“.

 

How many “I Know What You Did Last Summer” movies were there again?!

 

I promise, after this one, I’m done!

 

Unless you want an encore, that is?

 

Now, if you’ve not read the first 2 blog posts, here they are, aptly named:

 

 

What we’ve discovered in recent times is that isolated work eg Kegels, may not be the best form of exercise for the pelvic floor if it’s presenting with dysfunction.

 

51_squat with bandKegels might indeed work for some women, but for others, they may provide no relief from pelvic floor dysfunction, whatsoever.

 

Nowadays, we’re more aware that posture plays a big role in fixing pelvic floor problems, and hopefully by now, you’re noticing that there’s more at stake than just the pelvic floor here.

 

Getting a body fully aligned is no easy thing.

 

Getting a body that was mis-aligned prior to pregnancy then went through 9 months of pregnancy and is now postnatal busy lifting, feeding, carrying and caring for a newborn, is even harder.

 

So, here goes another post listing 3 even more great facts about training the pelvic floor:

 

1)      Ditch the high heels – Get your clients out of high heels and into flat shoes now. High heeled shoes, or any shoe where the heel is higher than the toe don’t just wreck the feet, they also attribute to pelvic floor dysfunction.

 

2)      Do exercise without even knowing it – There are exercises you can do with clients that work the pelvic floor without you ever mentioning the fact that you’re training the pelvic floor. Pretty cool, eh? When someone has poor alignment and weakened gluteal muscles, they need to do exercises which strengthen their butt. Squats, lunges and shoulder bridge are all movements that work the pelvic floor muscles and the glutes. It’s win-win, eh?

 

3)      Your flexible friend – We should be encouraging our pregnant clients not only to just strengthen their pelvic floor, but to stretch it out too. Why? Well, it’ll make the facilitation of childbirth a hell of a lot easier. Deep squats are a great exercise to stretch the pelvic floor. Most people though, can’t do a deep squat without lifting their heels, bringing their knees over their toes or tucking their pelvic under though, so you’ll have to sharpen up your instructor skills and do things in stages and get them focussing on stretching the muscles that aren’t enabling them to do a deep squat in the first place. Try it out yourself. Can you squat all the way to the floor without lifting your heels, bringing your knees drastically over your knees and/or tucking your tailbone under? If you can, post a photo – I’d love to see it!

 

And, there you have it.

 

What have you found most interesting in this series of blog posts about the pelvic floor?

 

Pop a comment below to let me know. I’d love to hear from you.

 

Are you feeling a little overwhelmed right now with all this newfound knowledge?

 

Not sure you understand everything?

 

 

And of course, if you have a question about anything I covered above, pop a comment below.

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2 Comments:


  • By Gill 05 May 2014

    Good sound advice. If clients are finding the squats and lunges tricking to get correct alinement try using suspension strapes ie TRX

    • By clairemockridge 05 May 2014

      Hi Gill! Excellent suggestion! Another thing you can do is open a door, and hold onto the door handles either side of the door as you lower down. Works a treat too 🙂

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