So you have just had a baby, or have poor pelvic floor muscles….what can you do? Exercise of course….
While the unfortunate reality of starting to get your body back in shape begins to kick in, it’s important not to forget that what’s on the inside needs exercising too. Not surprisingly the pelvic floor undergoes a considerable amount of trauma. The weight of a growing baby puts pressure on it, and with a vaginal delivery, you can experience bruising, stretching, and tears of the delicate tissues. Oh Joy! The end result? Slack tone, and even better - incontinence!
The muscles of the pelvic floor form a cradle to hold the bladder, womb and bowel in place and to control the muscles that close the anus, vagina and urethra. When the pelvic floor muscles become weak or damaged as the result of childbirth for example, they cannot do this effectively.
Pelvic floor weakness is a major cause of stress incontinence (very common BTW,,, even Kris Jenna from the Kardashian’s has it!). This bladder weakness means that you might leak small amounts of urine while coughing, sneezing, laughing or exercising. And you are not alone - it is estimated that up to 25 per cent of new mothers suffer from this stress incontinence. In addition to the distress that stress incontinence can cause, many women and their partners report loose pelvic floor muscles contribute to decreased satisfaction in their lovemaking.
The good news is you can regain tone and strength in this area – and you don’t need a gym membership to do it. Right after childbirth, you can begin taking steps to rehabilitate your pelvic floor.
You can practice these unaided by simply squeezing and holding the PB muscles (the ones that you contract to stop peeing) for 3–5 seconds at a time. If you are finding these difficult to locate you may use a pelvic exerciser, although you should give yourself 6 weeks of recovery post childbirth, as these usually require insertion inside the vagina.
Pelvic exercisers help to isolate the pelvic floor muscles effectively and by isolating these muscles you can achieve better results. Many women have documented success with Smart Balls (also known as geisha balls or duo balls). These are weighted balls that are covered in silicon. Simply lubricate them and insert, then wear them around the house. Just like when you wear a tampon, your vagina will contract to hold the balls in place. Eventually, you will be able to hold the balls inside all day, if you like!
Or if balls don’t do it for you, try other Pelvic Floor toys like Isis by Dr Laura Berman’s Juno toy. This is a kegal exerciser with increased weights allowing woman to continuously strengthen the pelvic floor muscles over time.
Just remember, that this type of issue can be remedied, it is just important to find the right fix for you! Regaining control in this area can be a huge relief and a great way of getting your sex life back on track!
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