These 5 Pelvic floor Pilates videos are aimed to help you realise where your pelvic floor is, what it does and how to engage it. Our pelvic floors often get forgotten as we don't see them, if it was your arm or leg muscle you would notice if it started to get smaller than the other one. With not seeing our pelvic floors they often get forgotten until we get symptoms, these could be stress incontinence, slight leakage with coughing/sneezing/laughing or urge incontinence, you're bursting for a wee but can't quite make it before you leak. Some symptoms are a lot worse than this. Most people assume you only need to do your pelvic floor strengthening after giving birth, however as we get closer to menopause, lowering oestrogen levels causes our muscle tone to reduce. This includes our pelvic floors and this is often a time I see ladies come into clinic with issues they never had, even years after childbirth.
With these videos you will slowly strengthen your pelvic floor, abs and glutes. Your pelvic floor is never just your pelvic floor. I help guide you on how to do the exercise properly and where to feel it. I promise you it isn't a 45 minute video of you just strengthening your pelvic floors!
The joy of having them at home is you can do them in your own time and at your own speed. You can go back and re do a video if you didn't quite get it the first time. No need to rush, that's the joy of them being pre recorded. Incontinence symptoms are normal, but this doesn't mean you have to live with them!
Yes, this will certainly help strengthen your pelvic floor muscles. It may take a lot of concentration but I really feel that these videos will help.
Do I need any equipment?
Yes, I do use an ova ball/soft Pilates ball and a piece of resistance band. You can buy both of these very cheaply on Amazon. £5 for the ova ball/soft Pilates ball and £5 for the resistance band. However if you know anyone who has had physio before, they may have one knocking around.
I have a prolapse, will this make my symptoms worse?
I strongly advise that if you feel any of your prolapse symptoms when doing the exercises then stop. If something doesn't feel right, stop. These exercises are designed to help ease your prolapse symptoms not make them worse, if you have any concerns please seek advice from a pelvic health physio or your GP.
This all depends on you and the frequency you are able to practice, don't expect a quick fix. I can't give you one of those and anyone or any company who says they can I would proceed with caution. Normally I would hope you see some mild changes after 4 weeks, what current research says is you need to be doing pelvic floor exercises 3 times daily for 12 weeks to see any real change.
I have been diagnosed with a tight/hypertonic pelvic floor, should I be doing pelvic floor Pilates?
To be honest, no, I would seek treatment from a pelvic health physiotherapist and follow their guidance. My worry would be that these would be making your pelvic floor tighter when you need to have exercises to help relax it.
I have bad knees/hips/lower back. Is this safe for me to do?
Yes, I give you adaptations and also tips on what to look out for if you have a niggle in any joints. With these exercises make sure you feel them where I'm telling you too. It should never be your lower back, neck or shoulders. We kneel for an element of the video, however you can do this lying down instead.
I've never done Pilates before. Would I be able to do this?
I hope so!! That was my aim, I don't bombard you with technical lingo and I continually prompt you with reminders of what your posture should be doing. It'll take some getting use to but all of a sudden it clicks.
I haven't been diagnosed with any issue with my pelvic floor and I don't have symptoms, can I still do this?
This is the best time to do it!! Be proactive rather than reactive.
I'm pregnant, can I do this?
I would recommend seeking advice from a pelvic health physio, this program isn't designed with pregnancy in mind. We do a lot of lying on our backs during the exercises and after 16 weeks of pregnancy this should be avoided when possible.
What if I have any questions about the exercises?
Please contact me, I'm happy to answer any questions and receive any feedback. My email address is: [email protected]
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