Are you experiencing bladder leakage? Have you tried kegels exercises, but are not noticing any improvement in your bladder leakage?
Many of our patients ask when they come to see us… “aren’t you just going to teach me how to do Kegel exercises? I have already been doing those exercise and they are not helping. I am still leaking so what are you going to tell me that’s different.”
I am going to give you 3 reasons why Kegel exercises may not be helping your bladder leakage.
First, a brief explanation:
A Kegel exercise is the Layman’s term for a contraction of the pelvic floor muscle. When our pelvic floor muscles contract, they lift up and into our body and they close off around the urethra, vagina, and anus preventing pee and poop from coming out. These muscles are working all day for us but they need to work extra hard in situations where there’s more the load through the pelvis such as when we cough, laugh, sneeze, jump, run, or lift. Therefore, if a person is experiencing bladder leakage, they are told by their doctor, or they read in a magazine that they should be doing Kegel exercises to stop the leakage.
You maybe doing the exercise incorrectly. Research studies have shown that of women who are told to do Kegel exercises, about 40% of them are doing the exercise wrong. They think they are contracting the pelvic floor muscles but they may actually be pushing out on the muscles instead or using all together different muscles.
Your pelvic floor muscles might be too tight instead of too weak. A tight, tense muscle is not a muscle that does its job effectively. A muscle needs to be able to contract relax and move. Some women keep their pelvic floor tight all day long and they do not even realize that they are doing it. If the pelvic floor muscles are already too tight, doing more Kegel Exercises, tensing the muscle more isn’t going to help. You need to first learn to relax the pelvic floor and teach it how to move better before you can strengthen it.
Your leakage might not be a strength issue at all. It might be a timing issue. You may not be recruiting the muscles at the right time. You may need to work with someone to help you figure out how to get the pelvic floor muscles to contract at the right time. Many women can do Kegel exercises just fine when they are laying down or sitting still, but when they have to coordinate them with other movements the timing goes out the door.
So if you are experiencing bladder leakage and have tried Kegel exercises and they don’t seem to be working, it may be time to partner with a pelvic health physical therapist to help you figure out the root cause of your leakage and get you on the right path to dry days.
Stress Urinary Incontinence
Today, I want to talk about a specific type of bladder leakage called Stress Urinary Incontinence. One in 3 women will experience bladder leakage at some point in their lifetime and although it is common, it is not normal. Let me reiterate that…
Bladder leakage is not normal. Not when you exercise. Not when you sneeze. Not after you have had a baby. Not when you laugh. Not when you are post-menopausal. Not when you lift. Bladder leakage is never normal. It is a sign of dysfunction in our core support system.
Stress incontinence happens when physical movement or activity — such as coughing, sneezing, running or heavy lifting — puts pressure (stress) on your bladder. Stress urinary incontinence is often a result of weakness or poor recruitment patterns of the pelvic floor muscles.
With stress incontinence you may experience urine leakage when you:
- Stand up
- Get out of a car
- Lift something heavy
- Have sex
Amount of leakage can vary from a few drops to a complete emptying of bladder. Some people experience the bladder leakage with many different activities and for others it is limited to a single activity type.
Treatment for Stress Urinary Incontinence
Stress urinary incontinence is probably one of the most common things that I see here at my practice. The good news is that it respond really well to conservative treatment and simple changes that you can make in your daily routine.
Contrary to what the Poise commercials want us to believe, the treatment for stress incontinence is not buying the latest, greatest absorbent pad or diaper. Instead, most people report a significant improvement in their leakage with training for their pelvic floor muscles. Many times stress incontinence is a result of weak pelvic floor muscles.
Not sure if your pelvic floor muscles are weak? See if you can stop the flow of urine mid stream. When you contract your pelvic floor muscles (AKA Kegel exercise) you should be able to get the stream to stop completely. If you can’t, then this is a sign that your pelvic floor muscles may be weak.
Word of caution… do not repetitively start and stop your flow of urine as a exercise. This can mess up the normal mechanisms for completely emptying your bladder.
One of the tips I tell people to do if they are having leakage with a cough or sneeze is what we called “The Knack.” It is a little precontraction of the pelvic floor to brace for the load of that is going come from the pressure of the cough or sneeze. If you have warning that a cough or a sneeze is going to happen then stop where you are and contract your pelvic floor to brace for the load.
If you are experiencing stress incontinence, know that you are not alone and there are things that you can do to make a difference. Partnering with a pelvic physical therapist can be a great option. They can help you identify your pelvic floor muscles and come up with a rehabilitation program specific to your individual needs and goals.
Have you ever felt pressure or bulge in your vagina? If that’s the case then you may have something called pelvic organ prolapse.
WHAT IS PELVIC ORGAN PROLAPSE
So first and foremost what is Pelvic Organ Prolapse? Our pelvic organs are sitting in the bowl, that is our pelvis and our pelvic organs are our bladder, urethra, uterus, vagina, rectum and anus. Prolapse of these organs is a dropping or tipping down of these organs and most commonly, they tip into the vaginal canal.
This can happen to just one or many of these organs at one time. The bladder can tip back into the vagina. The rectum can tip forward into the vagina. The uterus itself can fall down into the vagina. Even if you have had hysterectomy, you are still at risk for having a prolapse of the vaginal vault itself, where the vaginal canal can start to tip in on itself. This condition has many potential symptoms that go along with it and that is because the symptoms often times go along with what organ is prolapsing.
SYMPTOMS OF PELVIC ORGAN PROLAPSE
So what are some of the common symptoms of Pelvic Organ Prolapse? The symptoms you experience really depend on which organ is prolapsing.
- Pressure or fullness in the pelvic area
- Visible bulge in the vaginal canal or protruding outside of the vagina
- Low back pain or ache in your low back that is not going away
- Pain with intercourse
- General feeling like something is falling out of the vagina
- Urinary issues such as bladder leakage, difficulty starting the stream, feeling like you are unable to empty all the way, or feeling like your always have to go
- Bowel issues such as constipation, difficulty evacuating the bowel movement, or a change in your ability to have a bowel movement
- Some spotting or bleeding from the vaginal canal
CAUSES OF PELVIC ORGAN PROLAPSE
So in general, anything that puts increased pressure on the abdomen can lead to pelvic organ prolapse and many things can do this.
- One of the most common risk factors of prolapse is pregnancy and childbirth. Pregnancy itself increases your risk of developing prolapse independent of if you deliver vaginally or via c-section.
- Another risk factor is obesity. Carrying lots of extra load down through the pelvis over time is tough on it.
- People who have respiratory problems are at greater risk for pelvic prolapse, because chronic long term coughing issues cause repetitive pressure through the pelvic area.
- Being diagnosed and treated for any pelvic organ cancers increases your risk for developing pelvic prolapse
- If you have had hysterectomy, which is removal of the uterus, you are actually at more risk for pelvic prolapse. Many women think that because they’ve had a hysterectomy, they are not at risk for pelvic organ prolapse anymore but this is incorrect. The surgery causes disruptions in the support structures the help hold up the pelvic organs and increases your risk for future prolapse of other pelvic organs.
- Genetics also plays a role in whether or not a woman gets a pelvic organ prolapse. Some people are simply born with more laxity in their connective tissue and more give in their support structures which puts you more at risk for prolapse.
PREVENTION OF PELVIC ORGAN PROLAPSE
Unfortunately, many of the risk factors for a pelvic organ prolapse are out of you control, such as your family history, your age, whether or not you had a difficult vaignal delivery, and whether or not you have already had a hysterectomy. Those are things you can’t control but you can reduce your risk by making some changes.
Here are 4 things that you can do right now to make changes to helpfully prevent Pelvic Organ Prolapse.
- You want to make sure that you have a strong supportive pelvic floor. Remember that the pelvic organs are the fruit inside the bowl that is our pelvic floor. The pelvic floor muscles support the pelvic organs from below to reduce the stress and strain on the organs.
- You can maintain a healthy weight. Remember, obesity is a risk factor for pelvic organ prolapse. If you maintain a healthy weight, you take a lot of pressure off of your pelvic area.
- You can avoid smoking. Smoking affects tissue and can damage our tissues throughout our whole body so they don’t heal as quickly or aren’t as supportive as they could be. Chronic coughing that is often seen in smokers puts a more pressure through pelvic floor putting them more at risk for pelvic prolapse. Please try to avoid smoking and make sure that you are getting treated for any chronic coughing condition.
- You can maintain healthy bowel habit. We want to avoid constipation. If we’re having to do a lot of really forceful straining to have our bowel movement, that is repetitively putting a lot of stress down through our pelvic floor.
Low back pain during pregnancy is very common but it is not normal. Just because your pregnant does not mean you are doomed to experience back pain and there are things that you can do about it.
A recent study surveyed 950 pregnant women. Over 68% of them reported having low back pain. However only 32% of them told their healthcare provider that they were experiencing low back pain. And of those, who did tell their health care provider, only 25% of the health care providers recommended any type of treatment. Many women, unfortunately, are simply told that low back pain is a normal part of pregnancy that they just need to deal with it.
It is not normal, you can do something about it.
One of the main reasons why it’s important for you to do something about it during your pregnancy is that when you are experiencing low back pain during the pregnancy, it does puts you potentially more risks for continued low back pain issues in the postpartum period and beyond.
Low back pain during pregnancy can feel like many different things. It can be pain in the central low back area or maybe it’s more right or left sided. Some women experience the pain more down in their buttocks area, or pain that shoots down the legs. Some women describe it as sharp, stabbing pain and to others, it is more of the persistent dull ache. Some women experience a pins and needles sensation or they might even feel like their legs are getting weak or giving way.
Oftentimes, back pain during pregnancy occurs with different types of movement.
Common movements during which women experience pain include:
- Getting up and down from chairs
- Getting in and out of cars
- Rolling over in bed
- Prolonged sitting or standing
- Lifting kids, laundry, or groceries
- Putting on clothes
What Can you Do if you are experiencing pregnancy back pain?
- Try heat or ice over the painful area for 10-15 minutes at a time. Both heat and ice can help with pain so try each and see which one helps you more. Some people may find benefit by switching back and forth between ice and heat for that 10 to 15 minute period with each.
- Try massage over the painful area. You could ask your partner to give you a massage. If your partner is not available, another option that I recommend is using a tennis ball to massage over the painful area. Sometimes it’s easier to put 2 tennis balls together in a sock and knot off the end of the sock. Then place the tennis ball sock between you and the back of a chair or a wall and rock back and forth over the balls to help release some of the tension in the back.
- Try gentle core muscle activation. One way to protect your back and provide more comfort is making sure that your deep abdominal muscles are still working way that they should be. To correctly activate your deep abdominal muscles try to give your baby a gentle hug with your belly as you exhale. Practice doing this for 10 repetitions at a time. This is also good to do any time before you are going to lift your toddler or get up and down from a chair.
If you try some of these techniques and your not seeing any changes in symptoms this is when you should partner with a specialist. A women’s health physical therapist can help you figure out what is causing your pain, help alleviate the pain, and make recommendations to help you function better. Our goal is to help you have as comfortable and pain free a pregnancy as possible.
Remember the study from the beginning of this article: 68% of women reported having low back pain but only 32% of them told their healthcare providers and only 22% of the healthcare providers recommended any type of treatment. Don’t rely on your healthcare provider to recommend physical therapy to you. You might have to be an advocate for yourself to seek out care that’s going to help you.
Is it safe to exercise during your pregnancy? The simplest answer is YES. Lets explore this in more detail.
For the vast majority people exercise is safe during pregnancy and it is a wonderful thing that you should be doing. Unfortunately, a recent study has shown that only 1 in 4 women are getting enough exercise during their pregnancy.
There are many factors that contribute to women not exercising during their pregnancy. Sometimes, it’s fear of the unknown. Sometimes, with their bodies going through so many changes during the pregnancy women are unsure of what they should be doing or what they should be feeling. Oftentimes, women can get discouraged because their body is changing so much that they just figure the will get big during the pregnancy, and deal with it afterwards.
MOVEMENT IS MEDICINE
It is important to know that comfortable exercise during your pregnancy and focusing on food nutrition can actually give you more energy and can lower the rates of gestational diabetes, hypertension and depression. We want to find comfortable ways that you can move and exercise to have a healthier pregnancy for you and your baby.
Some of the main benefits of exercise during pregnancy include:
- Reduction in the amount of cortisol, the stress hormone.
- Improvement in muscle strength
- Improvement in cardiovascular health
- Mood improvement
- Better energy levels
What are some of the best exercises that you can be doing during your pregnancy?
What type of exercise you do during your pregnancy depends on many things. A main factor to consider is how physically active you were prior to your pregnancy. Many women may use their pregnancy as a time to start to be more healthy and active. And that is a great thing to do. However, if you have never been very active, this is not the time to start training for a marathon.
Especially if you are just starting out, try engaging in more lower impact activities such as swimming or walking, biking. All of these things have a little bit less impact to the body. During the pregnancy, our ligaments loosen up some because of the hormonal changes and this make us a little bit more susceptible to injuries.
Another good rule of thumb is don’t force through pain. If some things not comfortable while you’re exercising, then STOP. This is not a time for no pain, no gain. Muscle burn from working hard is okay, but that soreness should only last for a day or two. If you’re experiencing more intense pain while you’re doing something or shortly there afterwards, please stop and consult your healthcare provider about it.
If you would like assistance trying to figure out what exercises are going to be best for you during your pregnancy, please contact us to talk with one of our skilled therapists. We are happy to help you be active!
There is one question that we get asked by neary EVERY postpartum mom…
Which exercises are best for me to strengthen my core and abdominal muscles after I had a baby?
The simple answer is it depends. I know that this is not the answer you want to hear, but it really does depend. There is no one size fits all exercise that is going to get your abdominals back after having a baby. It depends on many factors:
- what you were doing pre-pregnancy
- What you were doing during your pregnancy
- how your abdominal muscles are working currently
- how everything coordinates together
I’m not going be giving you specific exercises, but instead I’m want to give you some things that you should be watching out for when you are exercising to make sure that things are working correctly. I, as a physical therapist, hate hearing people say that they should never do something. Our human body is amazing and there are definitely things and ways that we can modify so that people can be doing the things that they want be doing.
Here are my tips for the things that you should be watching out for so that you know that you’re potentially protecting and properly engaging through the abdominal muscles.
- If you are trying to decide if an exercise is appropriate for strengthening your postpartum core is you want to make sure first that you can breathe while you doing it. You should not have to hold your breath to complete and exercise. There are certain exercises when we doing very high level lifting, heavy lifting when breath holding can be a good strategy that needs to happen. However, for the vast majority of us especially when we’re just getting back to exercise, if you cannot properly engage your core muscles and breathe while performing the exercise then it’s probably not appropriate. And that goes for whether the exercise is specific to strengthening your core muscles or not.
- The other thing to think about if you are trying to make sure if a core exercise is appropriate is can you maintain a deep abdominal activation. At the start of a core strengthening exercise you should be able to gently draw in your abdominal muscles on an exhale and maintain this muscle activation throughout the exercise. If during the exercise, your feel your abdominal muscles push forward/bulge out or maybe if your laying down, you feel your back arch off the ground then that’s the sign that your not using the abdominal muscles the right way anymore.
So, if you can’t keep breathing or maintain a deep abdominal muscle activation while doing the core exercise, then it’s not probably not an appropriate exercise for you yet. That doesn’t mean never, it just mean right now.
What can you do if you are in a situation where there is an exercise that you want to be doing but you’ve notice now that you’re doing it holding your breath and you’re belly pushes out every time you do it? This is the time to partner with a pelvic health physical therapist to evaluate what is going on in your abdominal wall that you may be not recruiting correctly. They can show you how to perform the activities correctly so that you can get back to doing the exercise that you want you be doing.
It’s my goal as a physical therapist to try and get you as active as you want to be, doing what you want to be doing, and working with you to achieve the goals that you want to achieve. Sometimes, we all just need a little help along the ways.
Today, I want to talk to you about 3 simple easy exercises that you can do to for postpartum core reactivation in those early days after delivering your baby.
Many women are concerned about how their core muscles will return after they deliver their baby. There are things that you can be doing early on in the postpartum recovery time help the abdominal muscles get back to working the way they were designed. The beauty of these exercises is that they are very simple to do.
The core muscle involve the diaphragm on the top, the abdominals on the front and the pelvic floor at the bottom. We are going to be looking at how we can easily activate these muscles to work together to create some nice support for that postpartum belly as it’s healing.
None of the exercises that I am talking about should be painful. If you are experiencing any pain when doing, please stop and consult your healthcare provider. Because these exercises are gentle, you can start them in your first week postpartum. Just make sure to perform the exercises in a comfortable range that’s not causing pain.
Exercise 1: Deep Breathing
Deep breathing is a wonderful way to get all of your deep core muscles coordinating together again. Sit or lay in a relaxed position of comfort. Start by taking nice big slow breath in and out. When you inhale, big and slow, you’re letting your abdominals expand and your belly fill up with air. A visual that works well for many people is to imagine your rib cage opening up like an umbrella as you inhale. Then as you exhale the umbrella closes. Try to slowly inhale for 5 seconds then exhale for 5 seconds and do 10 repetitions.
The beauty of deep breathing is that we get movement of the diaphragm, abdominals and the pelvic floor all together. So as we inhale, the diaphragm comes down, the abdominals expand out and the pelvic floor comes down a little bit to accept the load from that increased air pressure. Then, as we exhale, the pelvic floor rebounds back up, the abdominals come back in, the diaphragm goes back up.
Exercise 2: Transverse Abdominal Activation
The transverse abdominals are the deepest layer of abdominal muscles. Think of them forming a corset around your midsection. These muscles get very stretched out with pregnancy and can use some assistance to work correctly after delivery.
Again, sit or lay in a comfortable position. Gently inhale and then as you exhale, try to gently draw your belly away from your pants. You shouldn’t be holding your breath to do this. You are also not trying to squeeze your belly in as tight as you possibly can. Try to hold the contraction for 5 seconds and then relax for a few seconds. Do 10 repetitions at a time several times a day.
Exercise 3: Pelvic Floor Muscle Activation
The third exercise is for the pelvic floor muscles. These muscles are intimately located around the urethra, vagina, and anus. There are a couple of different ways that you can think of doing a pelvic floor muscle contraction. Try to pucker the anus like holding back gas or you can think about trying to pull the vagina up and in. You can do this in any position, but you may find it easier to feel the contraction in laying down or sitting at first. Just like with the transverse abdominal muscles try to hold the contraction for 5 seconds and do 10 repetitions.
Especially if you delivered vaginally, you may have a hard time feeling the pelvic floor muscles contract. After all, they are recovering from a big stretch with the delivery. Early activation is very helpful though. Gentle contract and relax of the pelvic floor muscles will help improve blood floor to the area and help the swelling go down. Both of which will help the healing process.
So, there you have it, three exercises that you can do in the early postpartum days to help reactivate your core muscles. Reactivation of the core muscles is important for you to be able care for your baby and return to healthy active lifestyle. If you have difficulty performing any of these exercises, it may benefit you to partner with a women’s health physical therapist.
Pelvic physical therapy is something that is unfamiliar to many people. I would say for about every 10 new patients that come to see us here Legacy Physical Therapy, about 7 or 8 of them start out their evaluation by saying that they have never heard of Pelvic Physical Therapy and they are not sure how we can help them.
We are passionate about helping women & men of all ages enjoy active, healthy lifestyles, by restoring confidence and dignity in pelvic, bladder, bowel, and sexual function, without relying on medications or surgery. We provide conservative treatment options for many conditions that people may be unaware that they even can do anything about.
Conditions Pelvic Physical Therapy Can Help
- Bladder Issues:
- Leakage, Urgency, Frequency, Painful Urination, Urinary Retention
- Bowel Issues:
- Constipation, Fecal Leakage
- Pain Conditions:
- Back Pain, Pelvic Pain, Tailbone Pain, Sacroiliac Joint Pain, Vaginal Pain, Rectal Pain, Vulvar Pain, Abdominal Pain, Penile Pain, Painful Sex
- Pelvic Prolapse Issue:
- Cystocele, Rectocele, Uterine Prolapse, Vaginal Vault Prolapse
- Pregnancy/Postpartum Related Issues:
- Low Back Pain, Sciatica, Diastasis Recti, Clogged Milk Duct, Episiotomy or C-section Scar Tissue Adhesions
Many people are surprised to learn that all of the above conditions can be helped by pelvic physical therapy. One of the things that we commonly see happen is that a patient will be referred to us by their urologist for bladder issues. Then once we get talking with them, we find out that they also have some back pain or hip pain issues that despite treatment aren’t going away. We teach the patient how all everything can be related.
Aren’t You Just Going to Teach Me to Kegel?
One of the things that we get asked all the time is, “I’m already doing Kegel exercises. It doesn’t help, why would coming to pelvic physical therapy help?” For those of you who don’t know a Kegel exercise is simply a contraction of the pelvic floor muscles like you are trying to hold back gas or pee. Muscle function is not simply about contraction. We need to make sure that we have a variety of different movements with the muscles. Muscles need to be able to contract, relax, stretch, and coordinate with other muscles.
As pelvic physical therapists, our job is to figure out how your pelvic floor muscles are working and coordinating with other muscles. We really take the whole body approach to looking at how things are coordinating together. It is never simply just about Kegel exercises. Those may be a part of your treatment plan, but it may not be. For some people, the problem is that they are doing pelvic floor muscle contractions or Kegel exercises incorrectly and that is actually causing more of the problem. For other people their pelvic floor muscles may be too tense or tight and trying to squeeze them more isn’t going to improve their symptoms. Instead, we need to actually teach them to relax and let go.
Pelvic PT Can Help Before or After Surgery
Another thing we hear commonly when we talk with patients on the phone is that I’m planning them to having the surgery so why would I need to see pelvic physical therapy. Our simple answer to that is if you’re planning on having shoulder surgery, neck surgery, back surgery, or knee surgery; 9 times out of 10, you’re going see a physical therapist either before or after the surgery to help make sure that you rehabilitate the muscles and that everything is working well together. Similarly, working with the pelvic physical therapist after you’ve had surgery for a bladder sling, prolapse repair, hysterectomy, or giving birth can promote return to optimal muscle function allowing you to have better, longer lasting surgical outcomes.
Pelvic PT Helps During Pregnancy & Postpartum
Females who have given birth are at a greater risk for pelvic dysfunction. Here at Legacy Physical Therapy, we feel strongly that every women should see a pelvic physical therapist for at least for 1 visit postpartum to identify any musculoskeletal issues that may be preventing her from improving her core and pelvic function postpartum. This should happened before she starts out with any type of exercise regimen, especially a high level one, to make sure that the pelvic and abdominal muscles are functioning the way that they should be. The therapist will also review movement patterns to make so she doesn’t develop any bad habits that will potentially lead to problems down the road such as bladder leakage or pelvic prolapse.
Pelvic physical therapists also work with women during their pregnancy. We help make sure that the pregnancy progresses as comfortably as possible and that you are able to be as active as you want to be. Pregnancy is a time that can be very stressful on the abdominals and pelvic floor because of the changes in your body. Working with the pelvic physical therapist to help you maximize pelvic and abdominal support and control can really make a big difference for a comfortable pregnancy.
You May Need Need to Advocate for Yourself
So now that you have learn a little more about what pelvic physical therapy is, you may be wondering why you haven’t heard of it before or why your doctor has not told you about it despite you mentioning some of the symptoms. Unfortunately, many doctors are unaware that pelvic physical therapy is an option out there to help their patients. Even the ones who do refer to pelvic physical therapy already may not be aware of all of the different thing that we can be doing to help patients. Because of this, you may have to be an advocate for yourself if you feel like you need to see a pelvic physical therapist. Don’t be afraid to ask your doctor for a referral to pelvic physical therapy.
If you feel like you’re dealing with any of these issues that we’ve been talking about, you may have to be the one to advocate for pelvic PT. You as a consumer, have the right to go wherever you want to go for your treatment. You do not have to necessary to go only to a place that is in your doctor’s office. You can seek healthcare from a pelvic physical therapist with whom you feel comfortable.
So, that is the brief introduction to pelvic physical therapy. If anything you have read about seems like something you are dealing with, give us a call at 636-225-3649. We are happy to chat with you about what you are experiencing to see if pelvic physical therapy would be a good option for you.
Many people have desk jobs and spend much of their day sitting. We recommend getting up from your desk and walking around at least once an hour, but sometimes time just gets away from us. Our office manager Rosie is here to show you 5 simple, quick, stretches that you can do at your desk during your work day.
Our first stretch is for your neck and you are going to pull on the side of the head gently. Tipping it over to one side to elongate through the side neck. Hold on that side for about 20-30 seconds, and then switch over to the other side and do the same thing to the other side for a comfortable stretch and pull. It shouldn’t be painful. Again, hold the stretch floor, 20-30 seconds each side.
Our next stretch is to help relax your shoulders a little bit. Let’s do a shoulder roll. We start roll on the shoulders forward and then backwards behind you as comfortably as possible in a really relaxed state. Do 5 to 10 shoulder rolls each direction to create that movement.
Our 3rd stretch is a torso twist. You are going to use your office chair to help you twist and then look behind you as far as you comfortably can. Let your trunk twist with you. Hold over there for about 20-30 seconds and then untwist and go to the other side and hold for 20-30 seconds.
Our 4th stretches for our hip muscles. We are going to cross one ankle over the other knee, and then lean forward into that stretch. You should feel a stretch or pull in the buttocks area. Again, hold for 20-30 seconds and then uncross and switch to the other leg up to do that same stretch on the other side. Lean it into a comfortable range so that you feel that stretch in the buttocks.
Our final stretch is a seated hamstring stretch. You are going to dig that heel into the ground with a straight leg and lean forward into it until it stretches down the back of the leg. Hold for 20-30 seconds and then come out of it and switch and put the other leg out, lean forward and hold for 20-30 seconds.
Hope you enjoyed our simple 5 stretch routine that you can do it you desk during your work day.
So this time a year a lot of times people resolution is to get healthy and workout more which is awesome. We see a lots of exercise routines and new workouts started but unfortunately sometimes that can bring to light a problem that people don’t know that they have … pelvic floor dysfunction.
Today I want to talk to you about 10 signs that pelvic floor dysfunction may be affecting your workout.
- You have Bladder Leakage when you run, jump do burpees, jumping jacks, jump rope, Push ups, Squats any physical activities. Leakage with Physical activity is not normal, “It is not a badge of honor to leak while you exercise” it is a sign of pelvic floor dysfunction and there’s something that you can do about it.
- Low back, pelvic, hip or a Abdominal pain with or soon after your workouts, “Pain should not be a part of your workouts.” Yes should be pushing yourself hard but there’s a difference between muscles burn and pain. And if you’re dealing with pain any of these areas it may be a sign that your core muscles are not functioning well together and you need to make a change.
- If you need to pee, pre and post workout then this is a sign that your bladder and pelvic floor muscles may not be function optimally, if you’re doing a 40 to 60 minute workout you should be able to make it without having to urinate before or after class.
- You are experiencing pelvic heaviness, pressure or falling out feeling during or shortly after workouts, This can be a sign that you are experiencing pelvic floor dysfunction and/or pelvic organ prolapse and it’s a definite sign you need to modify activities in order to performed at a level that your core and pelvic support muscles can function at appropriately.
- Your belly bulges out or pushes out especially when you’re performing abdominal exercises. You should be able to maintain a gentle belly pull in during the exercises. If you feel that your abdominal wall is pushing out or your back arching off the floor then “you are not using right support muscles to perform the exercise and you’re actually not going to get the same benefit out of it” This also is putting more pressure down through your pelvic floor area. It can be a sign of dysfunction.
- You need to pee mid workout. Again going back to number 3, you should not need to pee before after or during workout and if it’s only 40 minutes to an hour long. So if you need to stop your workout to make sure that you don’t pee your pants then it’s a sign that you probably have some bladder or pelvic floor issues that need to be taken care of.
- You hold your breath to complete an exercise. Whether you doing crunches, plank, squats, lunges, bridges or any type of exercise, “If you find that you have to hold your breath to complete those exercises that is using a pressure system to create stability vs thoroughly engaging your core support muscles well”.
- You feel that your form fails you or you get exhausted easily from your exercises. Again it’s can be a sign that your core support muscles are not working the way that they should be and your body’s trying to compensate with other areas but it’s not able to do so.
- “You skip part of your workout because you know you will have bladder leakage if you do it”, So if you are avoiding the double unders, jump lunges, jump ropes, jumping jacks or squats because you will know you will leak when you do them, then that is a sign that you have pelvic floor dysfunction. There is something you can do about it so that you can get back to doing your entire workout.
- You have gas leakage while performing your exercises. So if you cannot hold the fart in while your are exercising then this is the sign that your pelvic floor muscles are not performing optimally.
So we just went through 10 signs that pelvic floor dysfunction may be affecting your workout. How many of these applied to you? If they do, Don’t worry. There something that you can do! Partnering with the pelvic physical therapist is one of the best options that you can do to make sure that your pelvic floor and core muscles are performing optimally to get you back to your exercise routine. We want to help you reach those new year resolutions and goal that you would like to achieve. So if you answered yes to anyone of these 10 signs then we’d love the opportunity to work with you. You can give us a call @ 636-225-36-49 and we can get you setup for a free discovery session to find out if pelvic physical therapy is right for you.