PelvicFloor Muscles

[Manny]

Ok, so since passing a 3kg baby through there 11 mths ago, my pelvic floor muscles are not in the best shape.

I need to pee ALL the time. Im back into my exercise and cant get through a whole aerobic class without needing to go and same when I go for a jog, I feel like I need to go.

I try to do the exercises.... but I find they tickle? And to be honest, Im not even sure Im doing them right. I cant hold them long at all!

Anyone else relate or got any tips, advice???

[tiggerfields]

Heya,

I'm a huge pelvic floor exerciser (doing them right now and no-one can even tell lol). It's normal not to be able to hold them that long at first. You know if you're doing it right because it's the same muscles you use to stop yourself peeing mid-flow. Or try squeezing your finger.

I have a Kegelmaster (http://www.pelvicfloorexercise.com.au/products/kegelmaster.htm) and used it before having DS - my floor bounced right back and I'm sure that's why.

I try to do them at traffic lights and when I'm on the computer, get to associate sitting down with doing them and you'll start to notice a difference soon. Good luck!

[nadiaclement]

Hi there,

Yep can definitely relate, I've had 3 babies now and my PF muscles aint what they used to be! I have been seeing a womens health physiotherapist - they specialise in this sort of thing and my experience with them has been brilliant. I started being only able to hold my PF for a second or two before I felt it "letting go", it is much improved now. The can also use a portable type ultrasound to check the effectiveness of your exercises.

The physio recommends not doing bouncing type exercise, like aerobics, or jogging until your PF is back in shape as those type of exercises are put alot of pressure on your muscles. Apparently poor PF strength in women is a leading cause of incontinence :eek: as you age so its really important to get them sorted.

There are quite a few web pages on google with pelvic floor exercise tips.

Good luck!

[DressageQueen]

Have a read of everything on this website, I bought the book and DVD and they are excellent.
http://www.befitmom.com/

Heavy weight training including squats will strengthen everything down there, my DS was 3.75kg and my pelvic floor took a hammering, but it's stronger now than it ever was :)