Pelvic Floor: Practice Makes Perfect

There are many contributing factors to the downfall of your pelvic floor, many of which I have discussed in previous blog posts. Another reason your pelvic floor can be weakened is the neurological factor. It is important to remember that your pelvic floor contracts reflexively before you cough or sneeze.

For those of you who have already given birth, you may or may not remember the soreness down below post-birth. It may have been so sore that you simply ignored the medical advice to pull up the area between your legs. Opening your bowels was a nightmare, getting your stitches to heal nicely and keeping your self dry and clean may have been your limit. Plus looking after your newborn (and your husband and anyone else in the house.) Squeeze tight, that male doctor who will never know what child birth is like had to be kidding but this is called the reflex inhibition.

Reflex inhibition is the brain's way of protecting part of the body that is damaged. Unless these reflexes are re-established, chronic (long term) injury can be a result.You may be more familiar with an ankle sprain, you may be aware that if the ankle is sprained badly there is a tendency for that ankle to twist and give way again.

When treating sports injuries the physio concentrates on retraining the protective reflex action of the muscles around the ankle. There is no point in treating the joint without retraining the reflex. So too with your pelvic floor after childbirth. The protective reflex contraction of the pelvic floor when you cough or sneeze is lost, however the protective reflex can be re-learnt by teaching your self to actively squeeze and lift before each cough and sneeze.

The bottom line is it is important to re-train your body's lost reflex by actively being aware before coughing and sneezing and doing your pelvic floor exercises. In this way, when a sneaky sneeze comes your way your body knows what to do without you having to take any proactive action, resulting in dry underwear all day long.

If you are suffering from incontinence or not sure if you are doing your pelvic floor exercises correctly 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 in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.