“Whilst I limped out of that class licking my wounds, they floated like ethereal nymphs…
When do you schedule your functional pelvic floor exercises? Do you have a plan?
Pelvic Floor disorders are common, however, they’re not normal.
The Pelvic Floor is a sling of muscles located in the base of the pelvis which work to provide support to the pelvic organs, maintain bladder/bowel control, and maintain healthy sexual function.
Did you know:
- 16% of the population over 40, have symptoms of overactive bladder.
- 70% of women perform pelvic floor movements incorrectly, if they don’t have professional instruction.
- 1/3 women will experience incontinence post bubba.
This column isn’t about giving you specific pelvic floor exercises or bladder retraining. In fact, I want to encourage you to see an allied health professional who has specialised training in women’s health, to suit your specific condition.
Instead, today’s column is about finding the time and motivation to actually do the exercises they prescribe you.
You ask: “How often do you have to find time for functional pelvic control exercises?”
ONCE A DAY FOR THE REST OF YOUR LIFE, MY FRIEND.
ONCE A DAY. EVERY DAY. FOR THE REST OF YOUR LIFE.
I spoke to a specialist in this pelvic floor world, the very approachable Marita O’Shea from Her Physio.
Marita recommends “linking the functional pelvic floor exercises to something you do daily, preferably a task that is standing. Often therapists recommend doing the pelvic floor exercises while sitting at the traffic lights…what happens if you don’t drive for a week?”
“Choosing a habit that you do daily to do your exercises—for example brushing teeth or showering.”
Make it a habit. A non-negotiable habit. A no-brainer habit.
Your pelvic control exercises need to be simple and time-efficient. It’s all about committing to a plan (sound familiar to other columns I’ve written?!).
Decide. Write. Schedule. Do. REPEAT
I’m going to make it easy for you. I have even created the Her Pelvic Control Planner just for you! Download and print it here.
If you want to successfully start implementing Pelvic Control habits then you need to:
1) Decide WHAT you need (specific Pelvic Floor exercises from a Women’s Health, allied health professional)
2) Write it down (so you do the exercises properly)!
3) Schedule when it’s going to happen (DAILY!)
4) Follow-through (Do)
5) Work on it—every day
It’s important to do different types of Pelvic Floor exercises (and never hold your breath), depending on if you’re lacking strength, power or endurance.
For example, there are:
- Long holds (build up to 10 second holds x 10 reps). Start with 3-second hold, then let go for 3 seconds (x 3)
- Pulses or quick flicks (5-10 secs). Work up to a minute/2
- Fast and slow-release; slow and fast release exercises
Here’s a beginner pelvic control circuit you can do to improve your control, strength and endurance.
Once you’ve mastered the movements on the floor, make your way to seated then standing.
1) PF control in supine
2) Supine knee lift
3) Bridge flicks
4) Knee drop outs
5) Squat ladder
You can print the PDF here, and IGTV clip is dropping into Instagram later today.
The key is to find what you need—and then stick to it.
ONCE A DAY.
FOR THE REST OF YOUR LIFE.