Pelvic Floor

Pelvic Floor

by | Dec 15, 2020 | Health, Post Natal, Pregnancy

Pelvic Floor

The pelvic floor consists of sling muscles comprising of the levator ani, the coccygeus muscle, and associated connective tissue which span the area underneath the pelvis. The function of the pelvic floor is to support the pelvic organs (bladder, bowel and uterus) and to control the release of urine, faeces and wind. There are two different types of muscle fibres; fast-twitch which kick in when we cough or sneeze, and slow-twitch which provide strength and endurance. For a healthy, functional pelvic floor, both these types of muscle fibres must work well.

The pelvic floor is placed under a lot of strain during pregnancy, and if you have experienced difficult labour and birth (especially if you needed forceps, an episiotomy or had any tearing) then there is likely to be a degree of damage to the muscles.

Reconnecting with your pelvic floor and core is the first step to recovery in the post-natal period, and a good exercise to start immediately is exhaling through pursed lips for a count of 8 seconds. You will find that your TVA (transverse abdominis – the deep layer of muscle located beneath the rectus abdominis) is activated, your stomach will move towards your spine, your pelvic floor will tense and lift, and your lower back muscles will also tense.

Correct and regular pelvic floor exercises will help to strengthen these muscles, but in some cases, you may need to be referred to a women’s health physio, for more specialised treatment. Once you are ready to return to exercise, it is important to keep impact to a minimum and to focus on exercises that allow you to engage your pelvic floor. Once you have built a strong foundation, then you can start to increase the intensity of your exercise.

Post Natal Training

Post Natal Training

by | Sep 12, 2020 | Health, Post Natal

The Benefits of Training in the Post-natal Period

So, you have just had your baby (or babies!), and despite feeling more tired than you ever believed possible, you are starting to think about a gentle return to exercise. Your body has been through an enormous amount of stress, and you are likely to have wounds that need healing, but the pelvic floor and gentle restorative core work (focussing on deep breathing and reconnecting with your core) may commence as soon as you have had your baby. You must, however, wait until you have had your 6-week check (8-12 weeks if you have had a C-section) with your GP or health care professional before you start any formal exercise.

There are huge benefits to training in the post-natal period, as long as the proper technique is adhered to, and most importantly, that you listen to your body. It is a time of huge change, and whilst being a wonderful time, can be exhausting and stressful coping with a new baby.

Some of the benefits include:

  • Being able to cope with the physical demands of looking after your baby through functional strength training
  • Improved mood and sense of wellbeing
  • Controlled weight loss
  • Enhanced self-confidence
  • Reduced stress and better sleep patterns
  • Improved cardiovascular fitness
  • An understanding of intrinsic core synergy, which will improve the function of the pelvic floor and safely activate the core when performing any movement

It is crucial to healing your body from the inside out with excellent nutrition and keeping well hydrated, but rest is also essential, so make sure you ask for help and put your feet up whenever you can.