Rebecca Barr has recently joined our team at Perfect Pelvic Floor as our guest blogger. She has been a Physiotherapist for over 10 years with years of experience in pelvic floor retraining and incontinence. Here is her beautiful birth story and I just love her beautiful baby girls name Emmison.
After seeing those two lines appear, I knew I had to do another test just to make sure. This time the digital pregnancy stick which told me I was 1 - 2 weeks pregnant!
As a new mum, you generally forget about yourself and look after everyone else. Hands down it's about survival. However, I'm here to remind you the 1st 8 weeks are by far the best time for your body to recover!
Research has shown the best recovery gains in your stomach muscle separation and function are within the 1st 8 weeks. Don't freak out, there are very easy and gentle exercises that you can do at home within this time frame, none of which put your pelvic floor muscles at risk.
Here's 5 easy things to do.
Pubic Pain is something I commonly see in the Physiotherapy clinic during pregnancy and some people find it really hard to describe. My vagina hurts, the bony bit hurts or when I stand on one leg to put my underwear on it really hurts! and I feel like I'm going to fall over.
It can come on early during pregnancy or late, either way it doesn't mean it has to be there for the length of your pregnancy nor does it mean your labour will be more difficult or painful.
Here's a few tips you can use at home to relieve your pain.
Wow what happened to my tummy? It looks like it's torn in half and not working.
This is very common after pregnancy, It's called Diastasis Rectus Abdominis (DRA). Where the tummy muscles have stretched and separated during and after pregnancy leaving you feeling weak and flabby. What can you do about it?
DRA: This is where the fascia ( I like to think of it as a piece of glad wrap over the top and in between the muscles holding them all together) and connective tissue between your Rectus Abdominis (6 pack muscles) has stretched and weakened leaving a gap between your muscles.
Some people ask me why should I be doing pelvic floor exercises? Why all the fuss? Why during Pregnancy? Surely I'll be fine.
We have been conditioned to think that a little bit of urine leakage in life is normal. It might happen straight after birth, it might happen a few years after birth or it may not happen at all.
Urinary leakage is common but not normal! Pelvic Floor exercises can help prevent leakage but they do a lot more than just stop urine leaking! And you need to know the facts before you say it's not for me.
There are many labour positions listed below you can choose from, although you may be limited if you have an epidural. You may not be able to move around or you might have equipment attached to you to monitor your baby.
Being upright allows gravity to help your baby push down onto your cervix to help it dilate. Your Pelvic Floor muscles also assist with guiding your baby into the birth canal so it’s in the best position for delivery.
Do you know you're having a caesarean? or think you might be at risk of needing one? Then these tips are for you. Researching while you're pregnant means you can maximise your recovery.
So here it is; The quickest and most effective ways to recover from your caesarean. Who doesn't want that? Read these tips to ensure you’re looking after your body after a caesarean so it can heal properly.
There is a reason why doctors don’t want you lifting anything heavier than your newborn after a caesarean, that’s because you have had major abdominal surgery!
Are you up for a challenge? Perfect, try this next time you go for a walk.
If you're not sure where your pelvic floor muscles are here is a recap. They attach at your pubic bone at the front and your tailbone at the back. These muscles act like a sling holding your organs up and inside you.
There are also the muscles that stop you urinating mid flow.
Now keep reading to try this challenge.
Everyone tells you to relax, put your feet up and don't stress when you're pregnant. Well they are right! But easier said than done. It's normal to have some stress in your life but if it's getting overwhelming here are some key reasons why you need to de stress and relax as much as possible while you're pregnant. You want to avoid extra levels of the stress hormone cortisol rising in your body. Higher levels of cortisol can increases your blood pressure and your heart rate, and slows down your metabolism. If you have excessively high levels of stress there is an extra risk of a pre-term baby or a low birth weight baby. All the more reason to relax and have some time out when you can.
A great way to do this is to make time for yourself, do things you love and you can even try meditation. Victoria Kasunic a Psychologist, Speaker and Author has developed
You're going to love this squat exercise as a labour challenge! Use your mind to push yourself through the squat just like you will through labour.
I'm Melanie, a Pelvic Floor Physiotherapist.
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