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How To Strengthen Your Pelvic Floor After Birth!

22nd Mar 2018

Baby’s arrived and routines are being restored, and now is the optimal time to begin focusing on yourself, your needs and in particular, your pelvic floor. Many women experience pelvic floor dysfunction around the time of birth and later in life, which may include urinary incontinence, bowel incontinence, sexual dissatisfaction and a sagging of the inner organs (uterine and pelvic organ prolapse). Taking control and strengthening your pelvic floor can prove beneficial in reducing your risk of potentially embarrassing issues such as those mentioned and ensure your reproductive and physical health as you age.

What is the pelvic floor?

  • The pelvic floor is composed of muscles, ligaments and fibres which stretch like a tight sling reaching from the pubic bone to the coccyx (tailbone).
  • The pelvic floor muscles naturally expand during pregnancy to accommodate the weight of your growing baby and to stretch during the labour process as your baby navigates its way down the birthing canal.

How is the pelvic floor weakened?

  • The pelvic floor is easily overstretched and weakened in the event of prolonged pushing, perineal tearing, an episiotomy and if an assisted delivery is required using forceps.
  • Weaker pelvic floor muscles can be as a result of not keeping them conditioned or by regularly exercising them, this can lead to pelvic floor dysfunction.

Pelvic floor dysfunction includes:

  • Stress incontinence, or commonly known as laughter leaks!
  • Pelvic and/or abdominal pain.
  • Lack of sexual sensitivity.
  • Pelvic organ prolapse (when one or more of the pelvic organs moves downwards into the vagina).

Many new mothers believe that stress incontinence is a natural process of becoming a new mother, however, this is not the case. From coughing to laughing to jumping up and down a small leakage of urine can occur due to the additional pressure that is placed on the abdomen. This can prove embarrassing, causing anxiety particularly around the idea of exercising, but by toning your pelvic floor muscles you can rebuild the strength of your pelvic floor, thereby regaining control of the body and not falling into the demoralizing statistic of being one in three of all new mums who will go on to suffer stress incontinence as a result of childbirth. So what can you do, I hear you ask? Read on…….

How do I strengthen my pelvic floor after giving birth?

  • Perhaps you were well informed and have engaged in pelvic floor exercises throughout your pregnancy, however, if not don’t despair as it’s never too late to start. If you haven’t exercised your pelvic floor it’s vital to locate exactly where these muscles are in the body.
  • Locate your pelvic floor muscles by stopping yourself mid-stream next time you urinate – the muscles that contract to stop the flow of urine are part of your pelvic floor.
  • Rebuild your strength by squeezing your anal passage as if restricting wind.
  • Whilst lying down squeeze the pelvic floor muscles, lifting them inwards and upwards.

Tell me how Kegel8 can help

The Kegel8 Ultra 20 Electronic Pelvic Toner is just one of the multi-award winning pelvic toners on offer from Kegel8, the pelvic floor specialists. Not only does it feature 20 different programmes designed to help you with strengthening your pelvic floor and eliminating problems associated with incontinence, overactive bladder, prolapse, enhanced intimate sensation, pain and healthier and stronger pelvic floor, bit it is the ideal choice to aid your postnatal recovery, getting you in shape with minimal effort. With research highlighting that manual floor exercises target just 40% of the pelvic floor muscle group while the use of an electronic pelvic floor exerciser can target 90% take a quick peek at what a Kegel8 can do for you.

  • Kegel8 Ultra 20 has 5 brand new programmes that are clinically proven to help you combat incontinence. And for woman who do not or cannot use a probe the Kegel8 can be used with skin electrodes on the buttocks or stomach.
  • Treats overactive bladder with a revolutionary tibial nerve stimulation.
  • Depending on the severity of your prolapse, the Kegel8 offers 2 programmes that work to prevent your prolapse from getting worse and manage the uncomfortable every day symptoms
  • Kegel8 Ultra 20 has 3 programmes specially designed for intimate health reasons. Featuring programmes that improve sensation, improve sensitivity and one to improve endurance (that’s how long you can squeeze your muscles for during sex).
  • Kegel8 Ultra 20 offer 3 innovative programmes to help you relieve pelvic pain, including a fantastic TENS programme that can be used with skin electrodes which is perfect for ladies suffering vulvodynia, period pain, tight pelvic muscles and more.
  • If you already have a strong pelvic floor and no specific concerns, then Kegel8 Ultra 20’s fantastic overall pelvic floor workouts are perfect for you, maintaining your strong muscles and while getting even stronger and healthier from the inside out. Delivering 3 levels of pelvic floor exercise, meaning that even if your muscles are already strong, there’s always another level you can go to and if in need of strengthening the Kegel8 will restore your previous strength and confidence in no time.

Click here for the full range of pelvic toners on offer at Inhealth.ie

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