What every woman should know – 1 in 3 women suffer from Pelvic Floor problems
70% improve with continuous and specialised exercises
Causes of Pelvic Floor Problems
- Pregnancy and Childbirth
- Menopause
- Heavy Lifting
- Constipation and straining
- Chronic Cough
- Being Over weight
- Poor posture
Pelvic Floor Exercises:
- Lie on your back with your knees bent or sit in a chair with your back supported
- Imagine trying to hold in urine or wind from the back passage
- Hold this for 10 seconds and repeat 10 times
- Do some strong lifts of your pelvic floor until your muscles get tired.
Top tips for a healthy bladder
- Do pelvic floor exercises 3 times a day
- Squeeze your pelvic floor strongly before you cough or sneeze
- Don’t go to the toilet ‘just in case’. Emptying your bladder when its not full teaches it bad habits
- Try drinking water instead or coffee/ tea/ fizzy drinks or alcohol. These irritate the bladder
- Maintain a healthy bowel to reduce strain on the pelvic floor
Below is a video of some Pilates exercises that can help with strengthening your pelvic floor.
