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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!!!!