01-01-15, 09:19 PM | |
Join Date: Mar 2008
Location: New Zealand
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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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Life is like a Britney Spears' song - devoid of all meaning but, bugger it, let's dance. --- http://livingroomathlete.blogspot.com/ Disclosure statement: I am a facilitator for Misty Tripoli's THE GROOVE and a Pilates instructor. |
01-01-15, 09:22 PM | |
VF Supporter
Join Date: Dec 2006
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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. |
01-01-15, 11:28 PM | |
Join Date: Jan 2003
Location: Western North Carolina
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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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Tags |
incontinence, kegels, pelvic floor |
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