Hab-it Exercises Forums Ask Tasha! Hab it therapy

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  • #1838
    Jackie
    Guest

    How often should you do the first 3 workouts before starting the 4th? I have a 2nd degree pelvic organ prolapse and have suffered cystitis like symptoms since 2 months after the birth of my son who almost weighed 10 pounds. I have done 3 workouts already, every other day. Thanks

    #2208
    Tasha
    Keymaster

    Jackie,

    Your progression should be slow and methodical.  The Hab It dvd is designed to help you isolate and engage each individual muscle of your pelvic basket.  It is a skill that is often hard to master as many of us have a hard time quieting the bigger muscles over the top.  Take your time and follow all the cues I give for positioning, breathing, etc.  If you have done all of the above and feel that you can do workouts 1, 2, and 3, feeling the specific muscles you are engaging and you have no interference from your rectus abdominus, then you are good to progress to workout 4.

    Tasha

    #2239
    Jackie
    Guest

    I’m on week 3 now and have just done the three routines. is there a chance that over time my prolapse will go away? can scar tissue cause prolapse? this is not fun to live with!!!

     

    #2566
    Tasha
    Keymaster

    Jackie,

    Scar tissue can have an impact.  For that I would recommend you find a Women’s Health Physical Therapist in your area (go to http://www.apta.org) or a Mayan massage specialist.

    And yes, many women have improved the positioning and symptoms of their prolapse enough to say it has resolved.  Even so, they are responsible for their own health and incorporating neutral spine posture and correct muscle engagement for the rest of their lives.  This should always be a focus to prevent future pelvic floor dysfunction, low back pain and more.

    Tasha

    #3403
    Jackie
    Guest

    Hi Tasha,

    I have been following your routine and have one question. Are you suppose to do kegals as you perform each exercise? For example, with the 2nd workout there is an exercise where you lay on your side and lift your legs and squeeze your glutes, I also try to do a kegal and pull in my lower abdomen. Is that correct? I haven’t noted any changes and wonder if I have the technique right. Thanks!

     

    #3485
    Tasha
    Keymaster

    Jackie,

    Don’t over-emphasize the Kegel.  This works just one of the muscles of your pelvic basket, but your transversus abdominus, your multifidi, your adductors, and your hip external rotators are so very important as well.

    How about your posture.  Is it consistent?  Are you able to find and hold neutral spine.  Read through my blogs on posture for some very important, in-depth information that will help you understand what your body needs and how to best find and hold this posture throughout your day.

    My answer is no, do not work a kegel on every exercise – you will overfatigue your thin pelvic floor muscles and you will no doubt end up pulling yourself out of neutral spine to a buns tucked under position if this is your focus.  Listen to my cues for each exercise so that you are getting maximum recruitment of each muscle of your pelvic basket.  Each exercise has a purpose and you will achieve the goal of each exercise by following my exact instruction and feeling the “squeeze” of each individual muscle that I describe.

    Hope this helps.  I need you to feel the movement of your tail bone.  I need you to feel how your TA pulls against your multfidi.  I need you to feel how activating each of these muscles makes you feel stronger.

    Tasha

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