This is a sponsored post
We mentioned PeriCoach and #kegelface and on our social media a few times last year and were amazed by the response we got and how much bladder weakness affects some of our readers. There were posts on our Facebook wall, comments on Instagram and personal emails thanking us for helping to raise awareness.
The truth is, we are passionate about inspiring mothers to go Kidding Around with their families and if you have weak pelvic floor muscles then you can never really relax and enjoy the moment. And let’s face it, we have enough to worry about without worrying about our bodies!
So that is why we wanted to share Women’s Health physiotherapist, Annette Innes’ TOP 5 TIPS for strengthening pelvic floor muscles in the hope that some or all of these techniques will be helpful to you or someone you love!
1) Ensure you are doing a correct and optimal exercise technique. If you are unsure, see a Continence and Women’s Health Physiotherapist; locate the nearest to you via the link below https://www.physiotherapy.asn.au/APAWCM/Controls/FindAPhysio.aspx.
2) Try the ‘Stop the Flow” test. Stop the flow of urine midstream but NOT first thing in the morning when you have a full bladder and strong flow, only once per wee, and make sure you can start again to finish passing your urine. This is only a test, and should not be done more than once per week. It is not always an indication of your pelvic floor muscle strength, but provides awareness of the muscles for some people.
3) Set aside some time each day for pelvic floor exercises. You will need to focus to do a correct contraction at first, so traffic lights may not be safe! Some women do their exercises at a toilet stop after a wee – when wiping, while sitting, while standing, and walking to wash their hands. Those who persist are those who will succeed!
4) Don’t try too hard. It is important to localise your exercise to the muscles around your vagina and urethra. Your neck, eyebrows, chest and upper abdominals are not attached to the pelvic floor and will waste your valuable energy – keep breathing!
5) Try a home biofeedback device. This can be used for self-assessment and motivation; PeriCoach* was developed in consultation with healthcare professionals: www.pericoach.com.
As I said, some of my friends have issues with their pelvic floor and it concerns me that many Australian’s who have urinary symptoms do not seek advice and treatment for their problem. There is help available – speak to your GP or Physiotherapist!
It might be uncomfortable to talk about in the beginning, however, my hope is that we can raise awareness and start the conversation.
The PeriCoach System® is the first training device, web portal and smartphone app to take the guesswork out of pelvic floor muscle training, invented right here in Australia. A discreet device that fits into a woman’s life – and her handbag – PeriCoach is an Australian innovation that harnesses the availability of personalised technology, so its user has access to real time visual feedback as she performs each exercise. It is a sensor device that detects pelvic floor muscle activity and measures the strength of each muscle contraction, linked to a smartphone app via a wireless Bluetooth connection. www.pericoach.com
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