After giving birth, many women experience loss of strength in their pelvic floor. Symptoms of this include incontinence(peeing your pants, especially while coughing, sneezing, jumping, or laughing), and prolapse of bladder or uterus (it descends through the vagina.) This is not a permanent condition. You can strengthen your pelvic floor and the supporting muscles.

Muscles to focus on include not only the pelvic floor itself, but gluteus muscles, adductors, transverse abdominals and diaphragm. Working with a physical therapist, yoga teacher, or personal trainer who specializes in the pelvic floor is an excellent idea, and if you have recently given birth, you can find a postpartum yoga class, but you can get started on your own.

Begin with simple kegel exercises: When performing a kegel lift, use that muscles that would stop the flow of urine to contract the walls of the vagina and lift the perineum. The pelvic floor is like a hammock that holds up the uterus, bladder, and intestines. When you lift and hold the pelvic floor, have a sense of raising this hammock and lifting the contents. Lift and hold for ten seconds, then in a repetitive motion lift and release four or five times for about one second each. Repeat this sequence of holding, then repetitive lift and release three or four times. Do this at least three times a week, and more, if you think of it!

 Use your inner thighs, or adductors to connect with your core strength: Lie on your back with your knees bent and feet on the floor. Squeeze a pillow between the knees, and lift your pelvis off the floor. Do not squeeze your butt muscles here, instead keep squeezing the pillow, and pressing down with your feet. Breathe!

Your transverse abdominals also provide core strength and help to support the system of the pelvic floor. To isolate these muscles, simply lie on your back with your shoulders as flat onthe floor as you can get them. Press your lower back down into the floor and feel your belly muscles engage. Like with the kegels, you can hold this for ten seconds, then make some repetitive movements, following the rhythm of your breath. Ground the lower back on your exhale and release with your in breath. Repeat three or four times, and practice at least three times per week.

Your butt muscles, the gluteals are also a place to build strength. Lie on your side with your head supported and knees slightly bent. Keep you heels together, but lift your top knee. You should feel your gluts engage. Repeat this movement, lifting and releasing 20 times. You can also do a straight leg lift, still on your side, bottom leg slightly bent. Lift your top leg, but be sure not to lead with your toes. keep your heel up.

 These exercises, practiced at least three times a week will strengthen your core and pelvic floor muscles significantly and greatly reduce if not eliminate completely, any symptoms of incontinence or prolapse.

 For more support or information contact Sheryl at 951-7474 or sheryl@honorngthemother.com

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      I sometimes find it quite impossible, as the parent of two young children to have an adult conversation.  It's not that people aren't around or available to speak to.  I live in a cohousing community and am surrounded by friends.  It's just that as soon as I answer the phone or get interested in a conversation with a friend on my couch, my children "need" my attention.  Perhaps it's because they can't stand to share me, or maybe I seem much more interesting when someone else is talking to me, like the toy that someone else is playing with.  I have, on occasion, been followed from room to room and eventually had to lock myself in my bedroom to get away from my five year old, so I can have a rare phone conversation with my best friend on the other side of the country.  It's not always quiet on the other side of the door, either.  This is a moment when I find it difficult to remain patient and enforce the "no interrupting" rule.  I don't want to be continually distracted, but I also don't want to make a scene in front of my friend, which could happen if I choose to ignore my five year old and she proceeds to jump on me and shout my name to get my attention. 

       I came across a couple of helpful tips from Elizabeth Pantley's  book "The No-Cry Discipline Solution" on her website http://www.pantley.com/elizabeth/books/index.html.  I especially like "The Squeeze" for my very tactile and impatient little girl......

"Teach “The Squeeze”
Tell your child that if she wants something when you are talking to another adult, she should gently squeeze your arm. You will then squeeze her hand to indicate that you know she is there and will be with her in a minute. At first, respond quickly so your child can see the success of this method. Over time you can wait longer, just give a gentle squeeze every few minutes to remind your child that you remember the request.
 

Create a busy-box
Put together a box of activities or games that can only be used when you are on the telephone, working at your desk, or talking with an adult. Occasionally refill it with new things or rotate the contents. Be firm about putting them away when you are done. Your child will be look forward to your next conversation, which will be interruption free!"
 

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