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This looks like a supportive exercise environment for women which is fantastic – unfortunately without doing the whole program I can’t give you specific exercises to modify.
Instead, I will direct you to the Cardio topic in the Education section. In one of my entries I review the Insanity dvd and give reasons certain exercises are tough on our pelvic floor as well as effective modifications to these exercises. That would be a great review for you to read.
Also, the Hab It Cardio and Hab It Plyo is written not only as an exercise program but also as an Educational tool to guide you through things like power jacks which are a modification to a jumping jack that is better for your pelvic floor.
Take a look at these resources and you should be able to modify as needed in this dance class.
Typically the damage is done on the first delivery. Our bodies have never been expanded and stretched like before and often a little arm up like that can catch on things on the way through the birth canal. Nothing that we can control.
Please keep in mind that your multifidi and TA are of huge importance when you are talking about holding in wind, etc. You mention Kegels several times, but the other muscles of the pelvic basket are just as importance. Read through the Pelvic Basket Muscles topic within the Educate Yourself section and be sure to focus on these muscles as well as breathing with rib elevation and expansion, and holding neutral spine. All of these things are needed for 100% recovery.
1. I don’t recommend more than 8 two step Kegels/day – significantly less than yours – I would much rather see you performing 4 sets of planks each day than such a huge number of Kegels. lets focus on getting your TA strong.
2. Yes, our goal through the dvd (not so much in Workouts 1 and 2) but as you get to workouts 3 and 4, our goal is that you are beginning to feel your pelvic basket muscles co-contract. So, yes, is the answer. On your seated adductor squeeze – you should feel your tail bone lifted in correct sitting position activating your multifidi, your pelvic floor will lift, your TA contract (which lifts the pressure up in your rib cage, lifting your chest) while your adductors work to squeeze the ball between your knees.
3. That is right! Thats called a firing pattern – with time that will happen automatically instead of being a voluntary act or squeeze.
4. Listening to your body is always a great first step. Most of the difficulty in standing on your pedals is that your breathing intensity and volume goes up. If you keep your chest up and tail bone lifted you will be fine.
5. The water is a good form of exercise, but your posture remains important. If I start doing rotations in the water and my back flexes and my tailbone tucks under, I will activate my rectus abdominus instead of my TA – so be aware of body positioning. Also be aware of small breath holds – also a rectus abdominus recruiter and forces pressure down on our pelvic floor. Breathe out with all exertion.
6. Thank you for the apology on the long post 🙂
You can begin a running program but read through the Cardio topic of the Education section first. I have good information in there about focusing on your push off so that your body is at a forward lean, decreasing the straight vertical forces on your pelvic floor, spine, and joints. For this reason, running down hill is a tough one because of the breaking that we naturally do and the pounding through the heals. You will definitely feel your symptoms more running or hiking down hill. During training, I recommend you walk down hills. Save the downhill pounding for race day only.
Also, be sure to progress your training in a smart method. This is a new level of stress on your pelvic floor. Give it time to adapt. Take care not to increase distance and intensity on the same day. Choose on or the other.
Good luck to you – I love the training goals!
Think of your downward dog position – you should be reaching for the ceiling with your tailbone and your chest is lifted. Actually your pelvic contents are pulled higher in your abdomen by gravity alone. So all is good with a downward dog. I like it!
Don’t be totally afraid of your rectus abdominus – just be sure that your TA is firing ahead of that greedy muscle and you will be fine. You are moving on to more advanced thinking which is awesome. Read through the Education section again and you will gain more insight than you did the first time you read it.
I love kneeling when you talk to your kids – thats the best position for you. I would encourage you to alnernate your kneeling leg so you aren’t doing 50 left leg lunges during your day and 0 on the right 🙂
You and I have skyped and talked through your planks, but for the purpose of any other mom that is reading this – I recommend you work through the Hab it Cardio program before the 7 Day Advanced. The feedback has been that I jumped the difficulty of planks too much between the orignal Hab It and the 7 Day, so the Hab It cardio gives a nice progression, allowing you to do planks on an incline vs horizontal with your hands on the ground.
I also love that you say that you can either hold your belly up and in (great TA) or breathe. This is a clear sign that those planks or whatever exercise you are doing is too difficult. I want you to be able to hold your TA engage and breathe with chest elevation and expansion. In the Hab It Cardio, I begin to work on the shoulder blades, setting them back and down, which allows your upper ribs to elevate and expand. When you have this kind of rib cage movement, it allows your TA to stay engaged because it doesn’t have to let go for belly breathing.
This breathing and TA strengthening is a big key to your recovery.
I would highly recommend you purchase the Hab it Cardio program. Within this more advanced program beyond the Hab It Pelvic Floor program, my goal is to educate you to go to any exercise program and know how to modify or contract just so – so that you feel confident that every strength and cardio move is pelvic floor friendly and beneficial for your posture and long term health.
In general, I really like barre programs – I just don’t recommend as much bun tucking as some teachers do. otherwise they engage the TA, work the gluten, set shoulder blades back and down – all excellent work!
It sounds like you would benefit more from relaxation exercises. You can refer to my “Pelvic Floor Muscle Spasms” topic within the Education section to reveiw Brianne Grogans book that presents some great relaxation techniques.
Remember, neutral spine posture is simply positioning – it should not be exhausting. Please take some time and read through the Posture topic in the Education section again. The posture taught is how your body should be held for the rest of your life.
Get up and be active. Find your stomach or hands and knees and work some multifidi lifts to “reset” as needed throughout your day.
I love the communication between your two. Women helping women, its a beautiful thing! I want to encourage you both to read through the Education section on this site – you will benefit from a deeper understanding of your body – if you even learn one new thing it will be worth your time.
Second, lets talk about your posture. Be sure you can work your multifidi muslces both on your stomach and in standing to give you tail bone a slight lift.
Third, examine your own breathing. Can you feel your rib cage lift and expand. Work in front of a mirror and take deep breaths in and see your ribs lifting and expanding – not your belly!
Good luck to you. I will do my best to be more responsive 🙂
tashaNovember 29, 2018 at 7:06 pm in reply to: had prolapse surgery- how long before I can do these exercises #90790
Listen to your surgeon. Each procedure is different and the integrity of your tissue is only known by your surgeon. When you are cleared to start, stick with workouts 1 and 2 until you feel a lift with each exercise. You should not be sore and you should feel very confident that you are able to identify and fire each targeted muscle of your pelvic basket efficiently.
Nope, your symptoms and bulge should be lifted after a Hab It workout. Especially workouts 1 and 2 because non of the exercises have you working against gravity.
Check your breathing, check your activaion of your TA vs RA. Does your multifidi keep your tail bone lifted throughout the exercises?
Read through the Edcation section if you don’t understand my above questions. You can also set up a Skype visit with me, but workouts 1 and 2 are the lowest level exercises for pelvic floor rehab, so working to figure out what is awry is very important.
You are missing some piece of the the rehabilitation puzzle. Have your read through the entire Education section? Being a previous division I athlete you can connect with your body. We can figure this out but you have to have a deep understanding of your breathing, of your TA vs RA, of your co contraction of your pelvic floor, TA, and multifidi – no need for that toner!
Read through the Education section – if you are comfortable, set up a Skype visit with me. We’ll figure this out.
You can be symptom free but you need to educate yourself. The cross training type workouts without smart modifications will continue to give you problems. So begin by reading through the Education section – all of it! Teach yourself about why you want to avoid and short breath hold or significant bear down with exertion. Understand the difference between your Rectus Abdominus and your Transversus abdominus.
Read, read read, and when you are ready to buy in – then begin the Hab It program. You WILL get better!
Go to your elbows – can place your elbows on second or third stair to get your upper body in the position you want.