Your Pelvic Floor: A Practical Guide to Solving Your Most Intimate Problems 9781786784872, 1786784866

Table of contents :
CONTENTS

About the author

Acknowledgements

Foreword

Introduction

Chapter 1 – Your Pelvic Floor – A Bit of Anatomy

The Pelvis

The pelvic floor

The Core Four

The diaphragm

The transversus abdominis

The multifidus

Whole-body Movement and the Pelvic Floor

Chapter 2 – The Symptoms of Pelvic Floor Dysfunction

Incontinence

Stress Urinary Incontinence

What is “Intra-Abdominal Pressure”?

Overactive Bladder

Urge Incontinence

Mixed Incontinence

Faecal Urgency and Incontinence

Vaginal Wind

Pelvic Organ Prolapse (POP)

Can prolapse be prevented?

Pelvic Girdle Pain (PGP)

Vulval/Vaginal Pain

What Causes PGP and Can it Be Treated?

Lower Back Pain

Chapter 3 – What Causes Pelvic Floor Dysfunction?

The Influence of Posture

An Overactive Pelvic Floor

Protective Postures

Footwear

Ageing

Doing Pelvic Floor Exercise (such as Kegels) Incorrectly

How Do I Learn How to “Do My Pelvic Floors” Correctly?

Using Pelvic Tech

Hormones

Menstruation

Days 1–7 Menstruation

Days 8–14 Follicular Phase

Days 15–20 Ovulation

Days 20–28 Luteal Phase

Endometriosis

Menopause

Hysterectomy

Family History

Connective Tissue Disorders

Obesity and a Sedentary Lifestyle

High-Impact Exercise

Running

Heavy Lifting

Stress

Toilet Habits

Chapter 4 – Pregnancy, Birth and Pelvic Floor Recovery

Pelvic Floor Exercises in Pregnancy

Hormones in Pregnancy

Human Chorionic Gonadotropin (HCG)

Progesterone

Oestrogen

Relaxin

Breathing

Alignment

The Abdomen

Diastasis Rectus Abdominis

The Impact of Birth on the Body

How Pushing Affects the Pelvic Floor

Episiotomy Surgery and the Pelvic Floor

Birthing Positions

Abdominal Birth (Caesarean Section)

Abdominal and Scar Massage

Pelvic Floor Massage Post-Birth

The Mother’s Rebirth

Postnatal Depression and Pelvic Floor Dysfunction

Postpartum Recovery

The First 40 Days

Retraining Your Core

Returning to Running

Chapter 5 – The Non-Physical Effects of Pelvic Floor Dysfunction

The Affect on Mental Health

Reduce or Avoid Exercise

Relationships and Intimacy

Let’s Talk About Sex, Baby!

Painful Sex

Chapter 6 – Solutions for Managing Pelvic Floor Dysfunction

Pelvic Floor Physiotherapy

Pelvic Floor Muscle Training

Pelvic Floor Exercises (Kegels)

Popular Cues for Finding Your Pelvic Floor

What Happens When You Breathe In?

What Happens When You Breathe Out?

How Often Should I Be Doing My Pelvic Floor Exercises?

Remembering to “Do Your Pelvic Floors”

Building Pelvic Floor Work into Functional Movement

Pelvic Floor Hypertonicity

Kegel Weights

Pessaries

Fitness and Lifestyle

Hypopressives

Surgery

Clothing

Chapter 7 – Movement and Exercise

Learn Your ABCs

Retrain Before You Train

Pelvic Floor Retraining Exercises

Down-Training Exercises

Beginner Up Training

Intermediate Up Training

Advanced Up Training

Chapter 8 – Frequently Asked Questions And Final Tips

Frequently Asked Questions

Do I Need to Do Pelvic Floor Exercises Every Day?

Should I Add Pelvic Floor Awareness to My Cardio Too?

Is it Too Late For Me?

How Long Will it Take For Me to See Results?

Can I Do Crunches?

Final Thoughts and Tips

Do the Maths

Book in to See A Pelvic Floor Physiotherapist

Walk Every Day

Build Your Pelvic Health Team

Appendix 1: Movement Methods To Train The Pelvic Floor – Pfilates and Hypropressives

Pfilates

Hypopressives

Appendix 2: The Core Collaborators

The Psoas

The Piriformis

The Quadratus Lumborum

The Glutes

The Adductors

The Obturator Internus

Appendix 3: Pessaries

Tips From The Global Pelvic Health Village – What Pelvic Experts Say

Resources And Useful Organizations

Pelvic Floor Exercises and Equipment

Pregnancy, Birth and Motherhood

Menopause

Sex

Incontinence and Bowel Issues

Useful Websites

Books

Endnotes