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I get so many great questions from those that are working to better understand their body and using the Hab-It:Pelvic Floor DVD to get themselves started, that I decided to share some enlightening QA moments. My hope is that by sharing these, we help even more women reach that “Aha” moment.
I’ve only just started using your DVD this week. One thing is unclear: Am I to do ALL the workouts each time (three times a week)? I can’t find this very fundamental piece of information… I’m very excited about the program, and am hoping to see results in the next few weeks.
Sorry we weren’t more clear on this point! The expectation is to do just one of the workouts, three times per week. I suspect that, soon, you will find that you really like some of the exercises and may do those daily. I do, however, recommend that, on a daily basis, you do 8 pelvic floor lift and holds immediately followed by the quick flicks. Best of luck and keep us posted on your results.
8 Responses
More exercise questions. I’ve ordered your DVD and am eager to improve on what I’ve already learned on your web site. I’m 59 and had a hysterectomy 6 months ago for a prolapsed uterus (Dr. didn’t even offer any alternatives, and I was too naive to pursue any!). She planned to take care of any bladder problems during the surgery, but told me afterwords that my bladder “popped right back into place” as soon as the uterus was removed and she didn’t think I’d have any problems. Well, now the bladder is prolapsed and I’m determined to do everyting I can to control this naturally. Your approach sounds like the most reasonable, but I need to know what exercises I can do in addition to the pelvic strengthening. I was a hiker – is walking helpful? I’ve read to stay off my feet, but that sounds ridiculous for the remainder of my life! I have a piece of exercise equipment similar to the Total Gym. Can I use this to exercise my arms? My legs? I really want to be in good shape overall, but am very nervous about causing more damage. I know you advise against crunches and situps, which I’ve typically done. Anything else an absolute no? Any guidance is helpful, since my Dr. is definitely not!
Staying off your feet is quite riduculous and I would recommend just the opposite. Many people say “use it or lose it” and I am of that same belief. I have a previous blog entry on this very topic and within that blog I write about how our body has an amazing ability to adapt to the stresses that we place on it. As long as you are giving your body all the support and tools it needs, such as optimal posture and consistent pelvic floor and pelvic girdle strengthening, your pelvic floor will also adapt to the increased stresses. With a steady progression of length and difficulty of hikes, your pelvic floor will strengthen to provide the support you need.
As for my recommendation of exercises beyond the Hab It: Pelvic Floor dvd – you have given me a great idea to post some of my favorite exercises for our core and for our upper and lower extremities. Look for some of these routines in my blogs this March!
Finally, addressing the “no-no” exercises – you are right, I don’t like situps or crunches, because they are often done without activating your TA and therefore increase the downward pressure on your pelvic floor. A good guide to any exercise – if you aren’t able to engage your TA and pelvic floor and feel a lift or vacuum pulling everything up, then it is not a good exercise for you. Other exercises I don’t recommend would be leg extensions on a machine – these grind your knee cap against your femur. Stay with body weight squats with weight on your heels. I also don’t like lifting above shoulder height unless you can see your palms in the mirror and your hands are in front of your ears. This protects your from grinding bone on bone! That’s it from me. Thanks for the great questions.
Thanks. I look forward to your March blogs, and getting started on your DVD! I’m really anxious to get my active life back and control the “falling out” feeling that comes with daily activities. I may be over-doing it engaging the TA. Throughout the day, not when intentionally exercising, I try to keep maintain the up and back posture, but I feel like I’m forcing it. Should I be feeling just a bit of tightening, and will pulling in those muscles just become part of my neutral posture over time so it’s not always a conscious effort?
You are right on. Initially, it will seem as though you are always reminding yourself to pull your belly button up and in, but eventually this work and specific TA and pelvic floor exercises will translate into an increased tone in our lower abdominals without a conscious effort to “squeeze” the muscle. There is, however, a level of overworking these muscles. It won’t be detrimental but you may note increased symptoms if your pelvic floor becomes too fatigued. Stick with the 8 repetitions of the Kegel sequence that we teach on the dvd for specific pelvic floor work and you will be on track. – Tasha
I’ve been working with your pelvic floor video for almost 3 weeks now. I’m very encouraged by the results and have committed to it each day. I look forward to the workouts because I feel the changes that are re-defining my lower half.
Great Gail, if you can feel the changes in your lower half, you are right on. These exercises will more than likely change your posture and your tone throughout your pelvic basket. Look for my next blog where I will have a progression to some of my “other” favorite exercises!
Hello there! I found this site and video info on youtube and by googling ‘pelvic floor rehab’. I have a few questions, i have a tilted uterus. Not due to any disease/infection. I guess im that 1 out of women that has this naturally. I want to correct this without having to resort to surgery. I have verrrrry painful intercourse which has affected my personal relationships as well as my self esteem. Will pelvic exercises/your dvd help with a titled uterus? Any help is appreciated thank you.
Hi there – boy thats a tough one. This dvd will not help change the tilted position of your uterus. I would recommend you try mayan massage from a licensed provider or myofascial release from a manual physical therapist. These 2 techniques may help to reposition your uterus and at that point I would recommend our dvd to help support your pelvic organs in the new position. Good luck to you.
Another quick note…painful intercource can often be the result of hypertone in your pelvic floor – the inablity to relax it. If this is contributing to your pain, I would recommend you see a manual therapist who would work internal pelvic floor spasm/trigger point release and internal mobilization of your coccyx. The exercises are still good for you to increase blood flow to the are, but you must focus on the relaxation phase between repetitions to teach yourself to release the contraction/tension.
-Tasha