What are the exercises?
There's no getting away from it, you are just going to HAVE to #doyerblardyexercises
There's a whole lot of misinformation about your pelvic floor and how to work it.
The BEST thing to do is to see a physio with an interest in womens' health, a midwife or a continence nurse.
Pilates instructors, yoga teachers and other fitness professionals will have good knowledge and teaching skills - but will not be able to tell whether you have a prolapse. And, there are some exercises that you must not do if you have a prolapse.
Stress incontinence is what we tend to talk about (if we talk about it at all) The fact is that a weak pelvic floor can lead to fecal incontinence and some of your pelvic organs may not be properly supported. Yep, your fanjo can fall out - and if you have a prolapse you need to be properly assessed, so, if you feel a lump/as if something's falling out/sex is painful/you have difficulty pooing/any of the above - get a referral!
Or, you can have a TOO TIGHT pelvic floor. If you have pelvic pain/ sex is painful/ using a tampon is impossible/ you have trouble emptying your bowels/any of the above - see your GP.
Please. It can be treated, you don't have to put up with it. It takes an average of seven years for a woman to seek help. And, it costs about £600 per year in absorbant pads. Get it sorted, see your GP and #doyerblardyexercises.
So, to keep things safe and simple - here's three exercises that will work your pelvic muscles (assuming you do them, that's why you are going to sign up to www.twitter.com and follow @gussiegrips who'll remind you to #doyerblardyexercises every single day. "I tweet, you twitch your twinkle" 'kai?)
10 TO INCREASE THE LENGTH OF TIME YOU CAN HOLD ON BEFORE YOU NEED TO PEE:
Imagine you are bursting for a pee and the "fasten seatbelt" sign has gone on in during your first class flight to the Seychelles (we're imagining, may as well make it worth our while) That feeling of "holding on" is you working your pelvic floor.
Hold for a count of 10 seconds. Really sqeeze. You should feel a "drop" in your pants when you let go. No drop? Your muscles are too weak to hold for 10 seconds - so, aim to build up the time.
10 TO STOP LEAKING WHEN YOU LAUGH:
Do 10 quick flicks in a row.
Try doing it in time to music, or with every step you take (that's every actual step, you don't have to listen to Sting to #doyerblardyexercises. Other artistes are available)
3 SO YOU CAN WALK DOWNHILL IN HEELS WITHOUT LEAKING:
Imagine you've got a tiny lift in your special place (don't overthink why you might have such a thing, just go with the imagery here) Lift the elevator to the first, then second, then third floor, then back to second, first and ground. That's a hard one.
We will not pee, with a 10, 10, 3
You must relax your muscles inbetween the exercises. Take your time and breathe whilst you do them. If you are purple in the face then you are doing them wrong - relax your tummy! If you are lifting up and down in your seat as you do them then you are doing them wrong - relax your buttocks! If you are contorting your face whilst you do them - stick your tongue out at the people who are staring, relax, and try again.
You should notice a difference after about six weeks - happily, the first thing people tend to see an improvement in is the quality of their orgasms. So, that should be fairly motivating in itself, girls! Which is good, because you'll need motivation - it takes a good four to six months for you to see a real change in your symptoms.
The reality is that you need to do three sets of these exercises, every day, for the rest of your life. 70% of simple stress incontinence will resolve within 6 months of doing the work
Yes, they are weird. Yes, they are boring. Yes, it's hard to remember. But, if you do them you'll never know what it's like to have bits of grit and chewing gum stuck in your cervix because your uterus has dropped out and is dragging along the pavement...
Follow me on twitter - @gussiegrips. I tweet, you twitch yer twinkle. 10, 10, 3. You gotta just #doyerblardyexercises.
The BEST thing to do is to see a physio with an interest in womens' health, a midwife or a continence nurse.
Pilates instructors, yoga teachers and other fitness professionals will have good knowledge and teaching skills - but will not be able to tell whether you have a prolapse. And, there are some exercises that you must not do if you have a prolapse.
Stress incontinence is what we tend to talk about (if we talk about it at all) The fact is that a weak pelvic floor can lead to fecal incontinence and some of your pelvic organs may not be properly supported. Yep, your fanjo can fall out - and if you have a prolapse you need to be properly assessed, so, if you feel a lump/as if something's falling out/sex is painful/you have difficulty pooing/any of the above - get a referral!
Or, you can have a TOO TIGHT pelvic floor. If you have pelvic pain/ sex is painful/ using a tampon is impossible/ you have trouble emptying your bowels/any of the above - see your GP.
Please. It can be treated, you don't have to put up with it. It takes an average of seven years for a woman to seek help. And, it costs about £600 per year in absorbant pads. Get it sorted, see your GP and #doyerblardyexercises.
So, to keep things safe and simple - here's three exercises that will work your pelvic muscles (assuming you do them, that's why you are going to sign up to www.twitter.com and follow @gussiegrips who'll remind you to #doyerblardyexercises every single day. "I tweet, you twitch your twinkle" 'kai?)
10 TO INCREASE THE LENGTH OF TIME YOU CAN HOLD ON BEFORE YOU NEED TO PEE:
Imagine you are bursting for a pee and the "fasten seatbelt" sign has gone on in during your first class flight to the Seychelles (we're imagining, may as well make it worth our while) That feeling of "holding on" is you working your pelvic floor.
Hold for a count of 10 seconds. Really sqeeze. You should feel a "drop" in your pants when you let go. No drop? Your muscles are too weak to hold for 10 seconds - so, aim to build up the time.
10 TO STOP LEAKING WHEN YOU LAUGH:
Do 10 quick flicks in a row.
Try doing it in time to music, or with every step you take (that's every actual step, you don't have to listen to Sting to #doyerblardyexercises. Other artistes are available)
3 SO YOU CAN WALK DOWNHILL IN HEELS WITHOUT LEAKING:
Imagine you've got a tiny lift in your special place (don't overthink why you might have such a thing, just go with the imagery here) Lift the elevator to the first, then second, then third floor, then back to second, first and ground. That's a hard one.
We will not pee, with a 10, 10, 3
You must relax your muscles inbetween the exercises. Take your time and breathe whilst you do them. If you are purple in the face then you are doing them wrong - relax your tummy! If you are lifting up and down in your seat as you do them then you are doing them wrong - relax your buttocks! If you are contorting your face whilst you do them - stick your tongue out at the people who are staring, relax, and try again.
You should notice a difference after about six weeks - happily, the first thing people tend to see an improvement in is the quality of their orgasms. So, that should be fairly motivating in itself, girls! Which is good, because you'll need motivation - it takes a good four to six months for you to see a real change in your symptoms.
The reality is that you need to do three sets of these exercises, every day, for the rest of your life. 70% of simple stress incontinence will resolve within 6 months of doing the work
Yes, they are weird. Yes, they are boring. Yes, it's hard to remember. But, if you do them you'll never know what it's like to have bits of grit and chewing gum stuck in your cervix because your uterus has dropped out and is dragging along the pavement...
Follow me on twitter - @gussiegrips. I tweet, you twitch yer twinkle. 10, 10, 3. You gotta just #doyerblardyexercises.
