Maria used the Pelvic Floor Confidence programme – a 4 month intensive of pelvic floor Pilates – to address the pelvic health issues she was facing.

Name:  Maria

 

Concern: Bladder urgency and did not trust ability to use the bathroom when convenient if out and about.

 

Success: Able to fit the programme around day-to-day life which has increased confidence when going out.

 

 

Before working with Grace…

 

I’ve known for the longest time that my pelvic floor was weak and that I needed some support. I had previously done some work on my pelvic floor but, honestly, progress had levelled off and I really wasn’t where I wanted to be.

I knew that ignoring the situation wouldn’t help and my pelvic floor problems wouldn’t go away or get better on their own, but I was concerned whether this programme would genuinely help or be much of the same content I had seen before.

 

 Maria’s Key Points

 

• I love the way this program was able to fit around my daily activities, especially since I struggle find large blocks of time to devote to exercise.
• The weekly schedules, goal setting and reminder emails were beneficial in making the content digestible and allowing me to work at my own pace. The regular coaching calls made the whole programme feel more personal.
• The benefits from this program are wider than just pelvic floor problems – I am a lot stronger in my bum and legs, my posture is better, I am more flexible, and my breathing is more balanced (still working on that one, though!). It is a whole-body approach. Doing exercises little and often, working them into my routine, has added up to huge changes.
• Grace has a huge knowledge and experience. You can absolutely trust her to understand your body and give you the best exercises to help overcome your individual problems.
• The sooner you sign up and commit to working on the problem, the sooner you will see the benefits. Not all Pilates classes are necessarily appropriate for treating pelvic floor issues – I can confidently say Grace’s are. Just sign up. Do the exercises. You won’t regret it.

 

Would you recommend me and my services? If so, why and to whom?

 

I would recommend you to any woman of whatever age. Honestly, Grace is the best kept secret in St Albans! You don’t have to be a new mum to benefit from the program!

 

If you could suggest one thing for anyone interested in this programme, what would it be?

 

For anyone who hasn’t worked with Grace before or is new to Pilates, I would highly recommend a one. to one session with her to give yourself the confidence that the exercises are appropriate and that you are doing them correctly.

 

 

Postnatal belly binders originating from Malaysia are now available in a modern, super easy and comfortable version for the UK market, meaning you don’t have to wait forever for a costly delivery from the US.

 

Why are these binders so special?

They are recommended by the founder of The Gentle Birth Project and a real expert in the field of postpartum health – Carolyne Anthony.

This modern version of the traditional Malaysian Binder is designed to help the new mother recover after the birth,  both vaginal and C-section,  and to support the abdomen during the recovery period.

The velcro straps make it convenient to wear and provide a firm support without compression from the ribcage to below the hips. Each binder is made from 100% cotton and is suitable to wear all day long.

 

Why should you wear a belly binder?

• Support your belly, waist and hips
• Brings comfort after c- section by tightening the layers of fascia and tissues that have been cut through
• It provides stability to core muscles weakened during pregnancy (especially helpful if you have and abdominal separation, also called Diastasis Recti)
• Helps you get back to your daily activities more quickly! There is research-based evidence that women who wore abdominal support in the postpartum period reported decreased level of pain and were able to get out of bed quicker and walk more comfortably
• Eliminates or minimises back pain by bringing core muscles together and providing stability and support
• Encourages better posture, which is especially important during breastfeeding

 

When should you start wearing it?

The belly binder based on Malaysian tradition should be wore from day 2-44 days post-delivery.  Most the current medical professionals allow you to wear it the next day following the vaginal delivery and  c–section delivery, however fresh air is desired for faster wound healing; the intervals in between should be allowed for at least few hours. This is why the breathable material of the binders is very important!

Most importantly the postpartum body of every woman needs to be given as much rest as possible and the binder is there to provide you support and alignment to your body.

 

WHY DOES THIS BINDER STAND OUT (as reported by mamas)?

It is made out of 100% cotton so its fully breathable and feels a lot nicer to the skin/ scar especially in the summer months.

The length is perfect to coax everything back towards the midline. It wraps around the SI joints /pubic symphysis in addition to the torso.

Very easy to use and allows the flexibility while breastfeeding a baby. Most importantly the firmness and hold of the binder is just right, as most binders tend to be too tight for the torso.

Your dedicated postnatal massage therapist Kamila Kolesnik who runs her Mama Bloom Studio in Hemel Hempstead  can help you with releasing the diaphragm and softening the area below sternum. The traditional womb support massage is conducted by using the herbal warm compress.

These amazing belly binders are available to purchase at: www.mamabloommedispa.com

For further information and instructions call 07753262819

https://thegentlebirthproject.com/

Is your Pelvic Floor functioning properly?

Pilates is often touted as the best way to strengthen your pelvic floor but that isn’t necessarily true. The best way to get stronger in your pelvic floor is to make sure it is functioning properly, which means a few things:

* You need length as well as strength – your pelvic floor muscles can’t contract effectively if they are over tight

* You need your pelvic floor to work in conjunction with your diaphragm. They work in synergy and if one isn’t moving properly then the chances are the other one isn’t either.

* You need your pelvic floor to be reflexive – it isn’t just about strength. It needs to react to the movement you are making – i.e. it needs to be relaxed when you are relaxed. Conversely, it needs to switch on and offer support when you need it. This can happen both consciously and unconsciously.

Working within the realms of your body

When you are exercising it is important that you are working within the realms of your own body. If you create too much intra-abdominal pressure (or IAP – the pressure created within our core when we move) for your core to control, this can cause problems. So while Pilates CAN be brilliant for the pelvic floor, it can also be unhelpful as lifting both legs off of the floor and then lifting your head creates lots of intra-abdominal pressure and that pressure has to go somewhere. It may go out and make your abdominals dome or it may go down and cause you to bear down into the pelvic floor.

Why Pilates is effective for your Pelvic Floor

One reason Pilates is so great for the pelvic floor is that it strengthens so many other muscles – the pelvic floor doesn’t stand on its own in the way we are often led to believe. By strengthening your gluts, your legs, your abdominals and improving your posture,  you are making a difference to your pelvic floor health.

Checklist when considering doing Pilates for your Pelvic Floor:

* If you are experiencing symptoms you need to go and get specialist advice on this – any leaking, feelings of dragging/heaviness are not to be put up with

* When you are exercising, check your abdominals. If they are pushing outwards you are not controlling the IAP and you need to modify the exercise accordingly.

* Make sure you are co-ordinating the breath with the movement – exhale on the effort because when you exhale your pelvic floor naturally lifts and offers support

* Make sure you are working on releasing your pelvic floor as well as strengthening it. We are looking for a well-functioning pelvic floor, not just a strong one!

4 Must-Do Pilates Exercises for Pelvic Floor Issues

Here are my favourite Pilates exercises for pelvic floor health:

Rocking

On all 4s with a neutral spine, keep your pelvis neutral as your shift your weight forwards and backwards, making sure you don’t allow your tailbone to tuck under. This is a great way to release the pelvic floor, especially if you have spent much of the day sitting down

Pelvic lifts

Lying in neutral spine with your knees bent up and your feet in parallel. Exhale to relax and ten connect to the pelvic floor and tuck your pelvis under feeling your sit bones draw together. When you have found the tucked pelvis press into your feet to lift your pelvis off of the floor and think of peeling your spine up one vertebrae at a time. Make sure that you don’t lift your ribcage at the top. Inhale at the top then exhale to soften your ribcage and slowly peel the spine back down making sure your pelvis stays tucked until you release back into neutral. Repeat about 8 times.

Double knee openings

Lying in neutral with your feet together. Inhale to open both legs about half way to the floor. Exhale to allow your abdominals to drop then draw your sit bones and hip bones together, connect to your centre and pull the legs back together again. Think of the legs being heavy and using your pelvic floor and abdominals to pull them back to the middle. Repeat 8 times.

Clams

Lying on your side with your knees bent up and your feet roughly in line with your sit bones. Try and think of your pelvis being level so you are reaching your top hip away from you and getting a sense of lift in your underneath wait. Inhale to spiral your top leg outwards to open the knee. Exhale to close the leg (You could put a ball or cushion between your legs here and gently squeeze with your inner thighs for more pelvic floor connection). Think of the opening action coming from your hip joint so you are focusing on mobilising while keeping your pelvis stable. Repeat about 10 times on each side