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Old 01-01-15, 06:50 PM  
cristinalatina
 
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Join Date: Nov 2007
Location: Belfast, UK!
Pelvic floor exercises (TMI alert)

Happy New Year everyone!

There is no nice way to put what I want to say, so here goes.

Since I had my (8 pound) boy 20 months ago, I seem to have small leaks whenever I cough, sneeze or laugh too hard.

I have tried kegels and I have found little benefit. It's hard to be consistent, they're so boring you forget to do them!

I purchased Karen Armstrong's program In Control, it has a 14 minute program to strengthen the pelvic floor.

I have also found on youtube the Pelvicore program for free, which I really like. it involves gentle core exercises along with two kinds of kegel exercises. She has you sitting on the corner of a table and you try to "lift" those muscles to help you isolate them. (That's the hardest part - I tend to suck in my tummy or clench glutes trying to get the right area to work)

I spoke to many women about this, and they have all recommended panty liners. I just refuse to go down that path! I spoke to my GP and got a referral to a gynae physio to help me, but it will take a couple months to go through.

Any other programs/ideas/exercises I haven't thought of?

Any success stories welcome, ladies!
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Old 01-01-15, 07:45 PM  
baba
 
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Look at what Katy Bowman has to say about it. Katysays.com. She's a bio mechanist who has researched this excessively
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Old 01-01-15, 07:51 PM  
rockette
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After having four babies I have had great success with the Kegelmaster. Before using it I would use a thin pad while rebounding. I am now on level 9 out of 15 levels and use a pantiliner while rebounding just because I'm paranoid. I will say, I rebounded last nite and forgot to use a pantiliner, no leaks! I also rarely have leaks when I sneeze with a full bladder. I definitely had to be mindful of sneezing with a full bladder before. and find sleeping through the night without emptying my bladder happens much more frequently. I am very pleased with my purchase. I didn't realize just how much damage four kids had done to me.

I will say that most people probably move through the levels much quicker than I have. I first started using it earnestly in March 2014, but noticed results after a month or two using it 4-5x/wk. But, I have had four kids and have never been consistent with kegels before , so you'd probably see results much quicker. I will definitely strongly urge my daughters to invest in this or something similar when they start having kids.


I think there are discount codes so search for one if you decide to buy. I purchased from Kegelmaster.com I think.


I belong to another forum and there have been quite a few ladies who have purchased the KM and have had wonderful results, whether they'd been using it for a few months or a few years. I won't get into the many benefits of the Kegelmaster, but ppl start using it for different reasons. It definitely helps strengthen the muscles down there.
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Old 01-01-15, 08:17 PM  
yogapam
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I went to a yoga workshop last year with a pelvic floor focus. One thing the instructor (who is in her late 50s) suggested was doing kegels while inverted. Basically in a legs up the wall pose with a bolster/blanket under your hips. She claims is effective and worked wonders for her. I had a total hyst a few years ago and the gyne did a bladder lift at the same time and I don't have any issues with stress incontinence. But I was on the verge and I know lots of women who do, it's so common after having children.
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Old 01-01-15, 08:27 PM  
momof10
 
Join Date: May 2007
Location: Michigan
So sorry you are having this problem. Don't feel bad many women have that problem once they give birth. I have been lucky since I gave birth to 10 babies four of them were over 9 pounds and have experienced no leakage. I have a very strong pelvic floor, though, from working out for 41 years consistently. I think squats do wonders for the pelvic floor too. I know you can do therapy because my 41 year old daughter has that problem and has never had kids and she went through several therapy sessions and it seemed to help her. Good luck and I think you are right in not just resorting to wearing a thin pad.

Cheryl
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Old 01-01-15, 09:13 PM  
neatski
 
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Location: Orlando, FL
Quote:
Originally Posted by baba View Post
Look at what Katy Bowman has to say about it. Katysays.com. She's a bio mechanist who has researched this excessively
Yes, and one of her recommendations is NOT to do Kegels. Kegels do not correct the muscle imbalances that can lead to incontinence issues. She recommends working the glutes, which helps balance the pelvic floor.

I find I engage my pelvic floor really well in incline core work and deep squats. I did not do a single Kegel throughout pregnancy and after birth, but I did tons of barre and squats.
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Old 01-01-15, 09:19 PM  
Gancho Girl
 
Join Date: Mar 2008
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I teach Pre and Post Natal Pilates, and I incorporate pelvic floor work into every session. No Kegels!!!

A basic rundown:
- Thinking about your two sitting bones, as you exhale, gently draw them together. As you inhale, release it and fill the space with breath (my training puts equal emphasis on contraction and release). Do this about half a dozen times.
- Thinking about your tailbone and pubic bone, as you exhale, gently draw your tailbone to your pubic bone (your body won't move, it's just the small muscles between that will be working). Again, as you inhale, release it and fill the space with breath. Do this about half a dozen times.

In a group class we do this either sitting on the ground or on a Swiss ball (I always get my clients to sit on a body ball - the black one of these http://www.optp.com/Balls-for-Body-W...l#.VKX-8SofqUk - for a few minutes before we do this, to release the fascia and any pelvic floor tightness). If I'm working one-to-one with someone, then the position will depend on what they can feel best - it might be on all fours, or lying down, or sitting with a towel that's been rolled up and placed lengthwise from pubic bone to tail bone. I know after all my abdominal surgeries, I feel the connection better when I'm on all fours (I usually rest my arms/upper body on a Swiss ball, so I can relax more) or sitting on a rolled-up towel.

Earlier in the year I had a real-time ultrasound, to explore connecting with my TA and pelvic floor better. It was really useful in terms of being able to actually see what got the best response from my muscles, and therefore which cues and positions were my best bets.
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Old 01-01-15, 09:22 PM  
beyond.omega
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This past year I have been struggling with the opposite problem, and I have learned more his past year about the entire pelvic bowl this past year than in my entire life. Its true that over-kegeling can exacerbate incontinence, but its more of an issue of balance. Is it possible for you to see a pelvic floor specialist (a chiropractor or a physiotherapist?)

In addition, have you done Callanetics Evolution? Judy Mooser had a great track record with students with incontinence, and it was with those techniques.

Also, have you tried T-Tapp lately? A lot of people on the forum over there have reported improvement in this.
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Old 01-01-15, 11:28 PM  
ncl
 
Join Date: Jan 2003
Location: Western North Carolina
i think you going to the pelvic physical therapist will be helpful. She can evaluate your particular issues and what would be helpful for you. I went to one at the beginning of the year for different issues. Very enlightening and helpful!
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