So you may be have been told that post baby – or with age – that leaking urine or faeces is normal – it’s what you should expect.
This helps to breed indifference to what can be a problem that is easily (ok you do need to work at it!) rehabilitated. Tena lady and other sanitary towel companies make money from you being told that this situation is normal – that there’s not really too much you can do about it – it’s common – put on a pad and get to an exercise class or just get on with your life.
There are more than one type of incontinence that you can suffer from:
Loss of control of bladder function
When laughing, coughing or sneezing
On movement or impact – this can be high or low
You may leak when with legs apart, you simply bend over or walk upstairs –
These are your fast twitch muscles not firing properly – being weak and also they may also be too tight – essentially your bathroom muscles not opening and closing when you want them to
‘Key in the lock’ scenario – you made it home and now have a pressing urgency to go pee/poo
Being caught short
A need to go immediately
No possibility of holding it in
These are your slow twitch muscle fibres that are weak – and perhaps tight too
When you void or go pee but there’s something left behind
Feeling of not fully emptying the bowel or bladder
Higher risk or urinary tract infection
When you suffer from a combination of the symptoms above.
Hypopressive exercise uses thoracic breathing to decrease the pressure on the pelvic floor – lifting the pelvic floor muscles and working the ‘friend to your pelvic floor muscles’ muscles that surround your pelvic floor to lengthen and strengthen them.
Here in this picture you can see clearly the pelvic floor muscle that is tightened through the use of Kegel exercises
Kegel exercises do have some success, but as with everything as we become more aware of how our bodies work we can begin to see that for some this success may be limited and Kegels solely on their own may not help those who are suffering from incontinence and pelvic organ prolapse
In the picture below you can see that although kegels may be able to tighten the pelvic floor, literally the very bottom of the pelvic floor, they would be able to do very little if your pelvic organs were already compromised and had started to fall. Kegels would be unable to strengthen the connections holding your pelvic organs in place. In fact if you kept doing loads you could find yourself with a hyper-tonic pelvic floor
In contrast by using your diaphragm and your rib cage, you can lift the pelvic organs and associated muscles upwards and inwards, strengthening connections and helping to restore your pelvic organs to their original places in your pelvis. By using your diaphragm correctly you allow it to connect with the pelvic floor muscles and deep slow twitch workhouse muscles and myofacial connective tissue which all help to support your pelvic organs. Added to this with Hypopressive exercises are a range of poses that activate all the muscles round your body that bear any relation to your abdominal muscles (most of them!), helping you to take a holistic/all body approach to your pelvic floor and core strength exercise regime.
Come to a Hypopressive class and I can show you how easy it actually is to re-connect to your core!