Self care is a hot topic right now but have you thought about how to self care for your pelvic floor muscles and pelvic area?
Wow what happened to my stomach? It looks like it's split in half and not working. I feel bulging coming out when I stand up, it's flabby and it feels so weak! I feel horrible.
Does this sound like you?
It's very common after pregnancy, It's called Diastasis Rectus Abdominis (DRA) or abdominal separation. Where the tummy muscles have stretched and the fascia has separated leaving you feeling weak and flabby.
Here's what you can you do about it!
I’m sure we’ve all done them at some point to try and get these elusive pelvic floor muscles working but stop right now! These mistakes are preventing you from feeling strong and getting back to the exercise you want to. They are preventing you from stopping your leakage and they are preventing you from having amazing sexual pleasure. Read on to see what you can do instead.
When talking about your pelvic floor muscles what are the essentials you need to know?
These small and sometimes seemingly insignificant muscles do a whole lot that you probably don't even know about and wouldn't even realise.
Reality is you can thank these muscles for pleasure and avoiding embarrassment!
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 body at risk.
Read on for 5 easy things to do:
I love this recipe! Easy, quick, healthy and they freeze well if you're preparing for life as a new mum.
Chia is jam packed with nutrients including protein, omega 3 fatty acids, fibre and can help you feel fuller for longer.
Down there Anatomy after having a baby - Is it the same?
One of the most common questions I get asked as a Women's Health Physiotherapist is by first time pregnant women asking - will my lady bits be the same after giving birth?
Most often the answer to this is YES, the female anatomy, including the pelvic organs and pelvic floor muscles do amazing things! After all your uterus can stretch to the size of a watermelon!! There are however some important symptoms to recognise and treat in order to ensure your pelvic floor muscles and pelvic organs return to normal.
Baby in a whaaaat? you might ask! Well yes it's a baby box and a very good one at that!
This is Tuutu Box and I'm so unbelievably grateful to be linked with them. This is an amazing concept and is seriously helping to reduce the risk of SIDS particularly in Finland!
I love that PPF can support, promote and be involved with providing information and special offers to new mums with Tuutu Box.
I had a chat with Susanna one of the founders of Tuutu Box to help you understand the concept a little more.
I'm Melanie, a Pelvic Floor Physiotherapist.
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