Posts

Women's Health, Physio, Pelvic Floor

Pelvic Floor Muscle Training – Women’s Health Physiotherapy

Pelvic Floor Muscle Training – Women’s Health Physiotherapy

Pelvic floor muscles are very important as they:

  • Control the bladder and bowel
  • Support the pelvic organs and thus help prevent prolapse
  • Are important for sexual function
  • Support the growing uterus when pregnant
  • Work with core muscles to support the spine

Where are they?

  • They attach to the pubic bone at the front and tail bone at the back and to the side of the pelvic walls.
  • They are the only horizontal muscle in your body and often described as a hammock that supports the pelvic organs.

What can weaken the Pelvic floor?

  • Regular straining to empty the bowel
  • Constant coughing
  • Weight of baby and hormones during pregnancy
  • Muscle damage and interventions used during birth
  • Work involving regular heavy lifting
  • Excessive abdominal workouts or over challenging exercise
  • Pelvic organ prolapse
  • Hysterectomy and some pelvic surgery.

Pelvic floor muscles cause problems when they are….

  • Weak and not strong enough to lift when you run or sneeze
  • Tight and cannot relax  
  • Over powered by excessive tightness in trunk and waist muscles
  • 1 in 3 women experience incontinence after labor due to pelvic floor dysfunction.

Benefits of Pelvic Floor Exercises:

  • Restoration of vaginal muscle tone and vaginal health
  • Recover from physical stress of childbirth
  • Prevention and treatment of stress urinary incontinence.
  • Strengthen the pelvic floor muscles
  • Increase blood supply and nerve supply to the pelvic region
  • Increases sexual stimulation and feeling

Exercises to strengthen your Pelvic Floor

It is important for all women before and after birth whether they have a vaginal or cesarean delivery to strengthen their pelvic floor muscles.

Pelvic Floor Relaxation

It is very important to ensure your pelvic floor muscles are relaxed before you start strengthening them.

  • Lie on you back with a pillow under your knees or on your side with a pillow between your knees.
  • Place your hands on the lower part of your tummy
  • Breathe into your tummy slowly and ensure your tummy stays soft
  • Hold for 3 seconds at the end of the breath and feel your Pelvic floor release
  • Repeat 4-5 times

 

  1. Long Hold:
  • Lie on your back with your knees bent and your feet supported but apart.
  • Squeeze and lift around all 3 openings in your pelvic 
floor. These being your back passage vagina and bladder. Like you are 
trying to stop yourself passing wind and urine.
  • Hold for 6-10 seconds, keep your abdominal, buttock and 
thigh muscles relaxed and continue to breathe 
normally.
  • Relax for 3 seconds.
  • Repeat this exercise another 5 times
  • Repeat 3 times a day.
  • As your pelvic floor muscles get stronger, practice in 
sitting and standing.
  • Gradually increase the hold time and number of repetitions until you can do a 10 second hold 10 times.

Remember…Always stop exercising when the muscle fatigues.

  1. Quick holds
  • Tighten the pelvic floor muscles as above but only hold for a second before letting go fully.
  • Repeat 5 times in a row.
  • Repeat 3 times a day.
  • Gradually increase your repetitions until you can do 20 
quick squeezes in a row, it may take a few months to be able to do this.

How can PH help?

Book appointment with our women’s health physiotherapist Mary-Kate to get a thorough pelvic floor assessment and specifically tailored exercise programme.

01 496 4002     info@personalhealth.ie

Women’s Health Physiotherapy at Personal Health

Women’s Health Physiotherapy

At Personal Health Physiotherapy  we go one step further and give a little extra care for our ladies. We provide solutions and management programmes for the main problems women deal with in their life-time. Whether it is pregnancy related concerns, incontinence issues or care after Breast Cancer, our Women’s Health Specialist physiotherapist Mary Kate Ryan has the experience and knowledge to help you all.

womens-health

Pregnancy issues

Experiencing the joy of giving birth is a miraculous event. It can however physically damage and injure your body if you do not prepare your body through this life changing event. Back pain, sciatica, neck pain, headaches, tingling in the hands, incontinence, pelvic pain are all common conditions that you should not have to experience.

Our physiotherapists will provide solutions and management programs to protect you body from potential permanent injuries by:

  • Assessing the threats in your body that will cause you harm
  • Pre-natal and Post-natal management programs
  • Guided exercises to strengthen you pelvic floor to help incontinence and sexual discomfort

Mary Kate will be with you every step of the way, ensuring you and your child
have the safest delivery possible, and ensuring your health, body, and lifestyle are maintained throughout pregnancy. This is all done in a safe, confidential and professional environment.

womens-health1

Incontinence issues

Mary Kate has the skills and knowledge to combat your incontinence issues. With over 30% of females suffering from a weak bladder or bowel, our goal is to markedly reduce this problem you are faced with.

Wouldn’t it feel fantastic to gain control of your pelvic floor so that you don’t have to worry about accidents with your bladder or bowel? So many females after attending Personal Health have successfully gained control over their incontinence issues, and gained their lifestyles back! We can help whether you suffer from:

  • Bladder and bowel incontinence
  • Stress incontinence
  • Urge incontinence
  • Mixed incontinence
  • Prolapses
  • Over active bladder symptoms
  • Pregnancy related incontinence

You will expect your care to be done in a safe, confidential and professional environment.

 

womens-health2

 

Post Breast Cancer Care

 

Chartered Physiotherapists specialising in Breast Cancer recovery

Pink Ribbon at Personal Health

At Personal Health, the Pink Ribbon Programme is led by experienced physiotherapists and breast cancer exercise specialists, Mary-Kate Ryan and Deirdre Ryan.

The Pink Ribbon Programme will help stretch and strengthen the shoulders, chest, back, and abdominal muscles, allowing you to regain full range of motion to those areas affected by breast cancer surgery while also focusing on core stability to give your body a strong foundation on which to move.  It supports the physical and emotional recovery from breast cancer surgery and promotes a positive body image.

Benefits of the Pink Ribbon Programme:

  • Regain Strength and Mobility in the Affected Arm and Shoulder
  • Promotes Lymphatic Drainage, helping to prevent lymphedema
  • Improves Functional Ability and Quality of life
  • Decreases Stress and Anxiety
  • Improves Exercise tolerance
  • Alleviates Pain & Swelling
  • Assists in restoring posture
  • Enhances physical and mental well-being

The Pink Ribbon consists of a six-week gentle and staged exercise programme consisting of a 30-minute class twice a week along with an initial consultation. A book and band are included with the course to ensure progress continues between the classes.

For more information on our Women’s Health Care Services contact us on 01 4964002 or info@personalhealth.ie

Women's Heath Chartered Physiotherapy

2 Simple Exercises to strengthen your Pelvic Floor – Women’s Health Physiotherapy

Pelvic Floor Muscle Training

Pelvic floor muscles are very important as they:

  • Control the bladder and bowel
  • Support the pelvic organs and thus help prevent prolapse
  • Are important for sexual function
  • Support the growing uterus when pregnant
  • Work with core muscles to support the spine

 

Women's Health

The Supportive ‘Hammock’ of the Pelvic Floor

Where are they?

They attach to the pubic bone at the front and tail bone at the back and to the side of the pelvic walls.
They are the only horizontal muscle in your body and often described as a hammock that supports the pelvic organs.

 

What can weaken the Pelvic floor?
  • Regular straining to empty the bowel
  • Constant coughing
  • Weight of baby and hormones during pregnancy
  • Muscle damage and interventions used during birth
  • Work involving regular heavy lifting
  • Excessive abdominal workouts or over challenging exercise
  • Pelvic organ prolapse
  • Hysterectomy and some pelvic surgery.
Pelvic Floor function at Personal Health, Dublin 6

The Correct Exercise is Vital

 

Pelvic floor muscles cause problems when they are….
  • Weak and not strong enough to lift when you run or sneeze
  • Tight and cannot relax
  • Over powered by excessive tightness in trunk and waist muscles
  • 1 in 3 women experience incontinence after labor due to pelvic floor dysfunction.

 

 

Benefits of Pelvic Floor Exercises:
  • Restoration of vaginal muscle tone and vaginal health
  • Recover from physical stress of childbirth
  • Prevention and treatment of stress urinary incontinence.
  • Strengthen the pelvic floor muscles
  • Increase blood supply and nerve supply to the pelvic region
  • Increases sexual stimulation and feeling

 

2 Simple Exercises to strengthen your Pelvic Floor

It is important for all women before and after birth whether they have a vaginal or cesarean delivery to strengthen their pelvic floor muscles.

1. Long Hold:
Lie on your back with your knees bent and your feet supported but apart.
Squeeze and lift around all 3 openings in your pelvic 
floor. These being your back passage vagina and bladder. Like you are 
trying to stop yourself passing wind and urine.
Hold for 6-10 seconds, keep your abdominal, buttock and 
thigh muscles relaxed and continue to breathe 
normally.
Relax for 3 seconds.
Repeat this exercise another 5 times
Repeat 3 times a day.
As your pelvic floor muscles get stronger, practice in 
sitting and standing.
Gradually increase the hold time and number of repetitions until you can do a 10 second hold 10 times.
Remember…Always stop exercising when the muscle fatigues.
2. Quick holds
Tighten the pelvic floor muscles as above but only hold for a second before letting go fully.
Repeat 5 times in a row.
Repeat 3 times a day.
Gradually increase your repetitions until you can do 20 
quick squeezes in a row, it may take a few months to be able to do this.

 

 

How can Personal Health help?

Book an appointment with our Women’s Health Chartered Physiotherapist Mary-Kate Ryan to get a thorough pelvic floor assessment and specifically tailored exercise programme.

Please book an appointment online or Call 01 4964002

Women's Health Physiotherapy Dublin 6

It’s as easy as that!!!!

Surviving the first year of motherhood

Surviving The First Year Of Motherhood

Not a medical opinion……just a mum’s!

Like any parent, I will never forget my first day of motherhood, the day we brought our first born Lucy home from the hospital. The two of us walking from the hospital to the car with her tucked up in her car seat, both of us looking at people in a shocked manner if they moved in any way that potentially, in any way, could have ended up in harming her.

We placed her in the back seat, facing backwards, checking and re- checking the seat was fitted correctly. I sat in beside her and held the car seat….. just in case (well you can never be too careful, can you!!) while my husband proceeded to drive home at 10 MPH!!

I was so happy! “Nothing could upset me today” I said to myself.………..Ten minutes later (& about 100metres from the hospital with the 10MPH driving!) I was in tears! What am I going to do with her when we get home ?? The Midwives helped me with everything up until now??? The midwives made me a cups of tea- more sobbing!

‘OMG, I’m failing already…….I’m a useless mum……already! ’ That is when my husband asked me would I actually like to go into the house or was I going bring our child up in the car in the driveway!

Well, you’ll be glad to hear I did not bring her up in the car, I went in and I was ok! Obviously nothing can prepare you for the real thing but looking back there were a few small things I wish I had taken more heed with.

When you are pregnant, no matter what people say, you think when your little bundle of joy arrived it’ll be like this……

 

M&D 1

 

 

But we were like this……

 

Purchase this image at http://www.stocksy.com/605050

 

 

There is a mountain of information on how to cope and everyone will give you their six pence, especially family!

A few tips I wish I had known, for what it’s worth & I am certainly no expert, were the following:

Stop Self Criticism:
  • When you catch yourself berating yourself for not losing the baby weight quick enough, you’re not breastfeeding/you are breast feeding!, you can’t get out the door before lunch and perfect ‘Susan’ has 5 kids up, fed and perfectly dressed by 7.30am!- (well done Susan!) Whatever it is, try and pull yourself back and ask yourself would you speak to your very best friend like you have just criticised yourself if she was in your shoes. Knocking yourself will only make you feel worse and with that you are more likely to make bad lifestyle choices and it then becomes a vicious circle. (The best friend thing may seem ridiculous but it works! I would never say or even think the things I have said to myself about myself to one of my friends!)
  • I know this can feel self-indulgent nearly and I do not mean go from self-criticism to arrogance but just treat yourself with the kindness you treat others. A good tip I found to help me get over the ‘self-indulgence or self praise’ feeling & putting a stop to the negative voice was that as your children get older (especially girls) you do not want them to self-criticise themselves and unfortunately, monkey see/monkey do, so why not change the habit now and you’ll also be a happier person for it too- so……..win/win!
Get out & meet other mums:
  • I know that sleepless nights can put a stop to having the strength or energy to get out the door but if you can muster up the strength it will always be worth it.
  • Chatting with other mums will make you realise you are not alone and that EVERYBODY thought they would be the family in the first photo but are in fact feeling like the family in the second one!
Exercise:
  • Obvious one I know, but SO important, even if it is just a stroll to the shops, again huge for your mental health and it is always the very day that it is hardest to make yourself do it is the most important day that you do. Make an arrangement to meet a friend for a walk and that way you will be less likely to pull out. And if you do pull out…don’t beat yourself up about it!
  • If possible, really try & attend a Post natal pilates or yoga class. They are both invaluable  to your physical recovery and for future pregnancies but so relaxing too, both elements so important to new mums. It is just very important you choose the right classes. Make sure that they are taught by professionals that have specialised in post natal exercise in order not to get injured or cause damage.
Make The Right Food Choices ‘Most’ Of The Time:
  • I really struggled with this one!! I just wanted sugar 24/7 with being so tired. When I did manage to drag myself away from the sugar and the 20 cups of coffee I felt the benefits massively, so it is so worth it if you can manage to make those choices.  Though some days you just have to drink copious cups of coffee with several packs of Toffee Pop biscuits and that’s ok too!
Try & Have Fun!:
  • Particularly with your partner. This may be a tough one as you are probably killing each other or just feel too tired to make an effort. Let go of being the perfect mum, give yourself and break, laugh- you won’t regret it! & the times goes so fast so try not to be too serious about it & enjoy it!

Lucy

❤Lucy Coleman❤

1yrs old

How can Personal Health Help New Mums?

Exercise, Meet Other Mums & Have Fun:

Post Natal Pilates & Yoga classes led by Chartered physiotherapists and Midwives: see here for schedules and prices:

https://personalhealth.ie/clinical-pathways/medically-led-fitness/

(Babies are welcome up to crawling age at Personal Health.)

Dietary Choices:

Dietary workshops for new mums: Coming soon

or

Book an appointment with our Consultant Dietitian:

Caoimhe McDonald(MINDI)

www.personalhealth.ie

Call: 01 4964002

 Email: info@personalhealth.ie