My job is to support women to regain good pelvic floor function through yoga, restorative exercise, breathing techniques and lifestyle coaching. I’m sharing my 3 tips for maintaining your pelvic floor health because it’s not just about the work I do.
Typically I work with women for 2-3 months directly to set them on the right path and get them the results they want.
My approach lays the foundations, resets your body and enables you to continue rebuilding a fabulous pelvic floor.
But what work do you need to do to ensure you get results and maintain your pelvic floor? I will teach you how to realign, stretch and strengthen. I will also coach you to make changes to your lifestyle to improve your symptoms. But there are 3 things you need to do in order to be successful.
Your pelvic floor health is a lifelong pursuit. In the same way you’d eat healthy food if you wanted to stay healthy, you need to continue with everything that you learn from me. Your pelvic floor needs to you to be dedicated to it’s cause to ensure it doesn’t sneakily return to leaking or being annoying in another way.
So what’s next?
Maintaining your pelvic floor health requires 3 key ingredients: time, effort and commitment
Here are my top 3 tips for maintaining your pelvic floor health.
Give yourself time
I talk a lot about making 10% changes. There is likely to be a lot to unpick in your quest to rebuild your pelvic floor. The way your body is now is a result of all the years you’ve lived your life. So your posture and movement patterns are habits that may need changing. Instead of thinking about quick and easy fixes, think about making a 10% change each week. These small changes will soon add up and give you the results you need and will be much more sustainable for the rest of your life.
Make a commitment
Your pelvic floor needs to be your priority. If you’ve tried many other options and still experience problems then it’s time you made a real commitment to your pelvic floor health. I’ve already mentioned that there is no quick fix but there is a solution.
The best way you are going to see those results is by making a commitment to show up and do the work.
Continuing to Google your symptoms is not going to work.
Book onto a course or class so that you have to turn up at a specific time. My Happy Pelvis Club meets every Tuesday at 12pm for a 45 min yoga for pelvic floor health class. You also get plenty of on demand yoga classes in the online studio but the focus is the live online community. We show up, do the work and know that we’re maintaining good pelvic floor health.
It’s a good place to start your journey or continue to keep up all the good work you’ve learned with me.
Effort – aim to integrate the exercises into your day
When you’re working on your whole body health to get your pelvic floor to function, it is useful to include your new exercises into your daily routine.
Life is busy and before you know it bedtime arrives and you’ve not done your daily exercises. Instead of thinking about them as separate things to do, think about when you could include them into your day.
You can make yourself a plan of what you could do and when. Here’s are some ideas of when you could fit in your pelvic floor exercises:
- Waiting for the kettle to boil – top of the foot stretch, big toe lifts
- Calming your baby down – monster walks around the house
- Sitting at your desk – breathing
- In the car – more breathing (you can never over do it!)
- Watching TV – reclined butterfly pose to release tension in your pelvic floor
- Read a book – lie on the floor, legs up against the wall.
- School drop off – walk instead of drive
- Cooking dinner – hamstring stretch using your kitchen counter to rest your hands.
Can you see how easy it can be? You could even assign exercises to tasks so that it becomes second nature. Making a cup of tea could be foot stretch time. How many cups of tea do you drink per day? That’s going to be some good foot work right there and you’ll be enjoying a drink as a reward.
How does all that sound to you?
Are you prepared to make the time, effort and commitment to your pelvic floor health?