How To Structure Your Pelvic Health Training Part One Click On This Link
So, we now know that there’s not just one way of working your pelvic floor. But you still don’t know how often or what else you need to consider when strengthening it up to stop you leaking. There is so much information out there on pelvic floor training, for most of us this is totally overwhelming. And what do you do when you’re overwhelmed ladies? You don’t act because you don’t know what to do! There’s too much information, it’s too confusing so you don’t do anything. The shame, misery and limited activities continue, because you still leak.
Fear not ladies I’m about to tell you some gems you need to know right now to stop your incontinence and keep you dry.
Firstly, we’ve talked about being consistent with your training. You need to put your phone down and stop scrolling three times a day for 5 minutes at a time so you can do your exercises. Yes. three times a day is ideal, and I know you can find that 15minutes if you want to. It’s super easy to forget though particularly when you’re trying to create a new habit. That’s why we always recommend using an app like “squeezy” or simply set a phone reminder three times a day to trigger you to do your exercises. ALSO, when planning your day, write down when you’re going to do them. Commit to a time, otherwise it won’t get done.
It’s really important to keep track of your progress using a simple habit tracking spreadsheet or piece of paper. These are proven keep you motivated and when you are highly motivated you don’t mind doing something and you keep doing it even if you haven’t yet seen the big results.
Getting a bit more specific now if you are very weak in your pelvic floor to start with then you need to begin your exercises lying down and you might stay in this lying position for a few weeks just to build some basic strength and endurance. You then can progress to doing your pelvic floor isolation exercises in sitting and then progress to standing.
We’ve talked about your fast and your slow pelvic floor muscle fibres which give you both your strength and endurance. You need both to keep you dry. So, you need to train both types of exercises for your pelvic floor. You may however bias one over the other, depending on what your specific problem is. For instance, leaking when coughing of sneezing involves much more of the quick, strong exercises. Whilst overactive bladder problems need more of the endurance type muscles contractions.