11/14/2019
Wellness Wednesday:
2nd of 8 part series on pelvic floor dysfunction, incontinence. Incontinence is defined as “lack of voluntary control over urination or defecation”. Many women experience some type of incontinence post pregnancy and have been told that this is a normal part of child rearing and do not report leaking because, well, it’s embarrassing.
So what is the right exercise protocol?
*PT recommended exercises
*Exercises that create gentle tension to the core and do not force you to “bear down”
*Exercises that teach you proper pelvic floor engagement
*Learning Diaphragmatic breathe work
*Avoiding impact exercises like running and jumping until pelvic floor is strong enough to adapt to additional force and pressure, this is an individual time frame with various factors
These protocols are part of the Core Mom core values. Hook lying pelvic tilts is a Core Mom favorite and recommended for Incontinence, see below.
1: Lie on the flat of your back with a yoga block or ball, or a pillow between your knees. I am not an affiliate of this product but I highly endorse ball. Place the item between and above the knees..
2: Diaphragmatic breathing is a must. Learning proper breathing mechanics is vital to pelvic floor rehabilitation. Place your hands on your lower belly and inhale through the nose. As you do this “inflate” The belly as you breathe in allowing the small of the back to lift up, do not lift the glutes off the floor. Tilt the hips away from the rib cage and fully “relax” the pelvic floor.
3: Activating those PF muscles, exhale like you are blowing through a straw, making your mouth small with some light pressure. As you breathe out, tilt the hips towards the rib cage and press the small of the back into the floor without engaging the glutes and squeeze the item between your knees. There are variations to this exercise using arms and various planes of motion and internal imagery.
4: rest and repeat slowly starting with 10 repetitions
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