Pelvic floor tips

I have written many blogs about the importance of doing pelvic floor exercises but now here are some tips to help you do them every day. Pelvic floor muscles are functional, which means they need to get used with other muscles. Now it is true that often in sessions I get patients to isolate the muscles but it is important to do the exercise when lifting something heavy and incorporate the exercise in all heavy lifting activities.

Now it has to be said but breathing is very important. When holding your breathe during exertion means bearing down on your pelvic floor. So it is very important to breath through all exercise.

When exercising it is important to remember that high impact exercise can weaken the pelvic floor so if you are having problems choose a sport with little impact such as cycling and avoid things like your star jumps and wide leg stances. If the muscles are overstretched during exercise it is harder to contract properly.

Now just as important as it is to get a good strong contraction during exercise to the pelvic floor so it is it to be able to relax properly. That means in between each exercise make sure you are fully relaxed before continuing your exercise routine.  

When trying to get you pre-pregnancy body shape back the term core is often thrown around. Core exercises are really important and will help get your body back into shape. However what is often forgotten is that correct pelvic floor exercise can also strengthen core muscles too, so incorporate them into you regular exercise regime.

Often when leaking one starts to cut back on the water that they drink. Especially in this hot weather I do not advise this. Lots of water and fibre are important in maintaining a healthy pelvic floor. Straining and constipation only weakens the pelvic floor (remember the pelvic floor holds up your bowels as well as bladder and uterus). A healthy diet of lots of fresh fruit and veg with lots of water is great for the pelvic floor as well as the benefits it gives the rest of your body.

If you are suffering from pelvic floor problems and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

When Not To Exercise

In many of my previous blogs I have written about the importance of exercise. Specific exercise can help alleviate many of the common pregnancy aches and pain. However it is also important to be aware of when exercise is not going to be helpful and in some cases detrimental.

If there is ever vaginal bleeding one must stop exercising and go straight to the doctor, do not pass go and do not collect 200 [insert preferred currency]. There could be many reasons for the bleeding, some more serious than others, but either way it always needs to be checked out.

If you have dyspnoea before exertion, dizziness, headaches, chest pain or muscle weakness these are all more reasons to go to the doctor straight away. Do not wait for your next appointment but rather go straight away.

If you have calf pain (back of the leg) or swelling then it is best to rule out thrombophlebitis. This again is something that should not wait till the next appointment.

The more familiar reasons to take your self straight off to the doctor are preterm labour, decreased fetal movements and amniotic fluid leakage.

Treatment is often much more useful when started sooner rather than later, therefore do not push off going to the doctor, even if you think it is not serious. Doctors expect patients to come in with these symptoms and it is their job so they will not look down on you for going.

Pregnant women with uncomplicated pregnancies should be highly encouraged to continue and even start (gently) with exercise. There are many benefits to exercise, but just as important as it is to exercise, so too are the signs of when not to exercise and when to take your self off to the doctor.

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.