This is the first pelvic floor health book aimed at ALL women, not just women who are pregnant or menopausal, outlining
368 86 2MB
English Pages 336 Year 2021
Table of contents :
CONTENTS
About the author
Acknowledgements
Foreword
Introduction
Chapter 1 – Your Pelvic Floor – A Bit of Anatomy
The Pelvis
The pelvic floor
The Core Four
The diaphragm
The transversus abdominis
The multifidus
Whole-body Movement and the Pelvic Floor
Chapter 2 – The Symptoms of Pelvic Floor Dysfunction
Incontinence
Stress Urinary Incontinence
What is “Intra-Abdominal Pressure”?
Overactive Bladder
Urge Incontinence
Mixed Incontinence
Faecal Urgency and Incontinence
Vaginal Wind
Pelvic Organ Prolapse (POP)
Can prolapse be prevented?
Pelvic Girdle Pain (PGP)
Vulval/Vaginal Pain
What Causes PGP and Can it Be Treated?
Lower Back Pain
Chapter 3 – What Causes Pelvic Floor Dysfunction?
The Influence of Posture
An Overactive Pelvic Floor
Protective Postures
Footwear
Ageing
Doing Pelvic Floor Exercise (such as Kegels) Incorrectly
How Do I Learn How to “Do My Pelvic Floors” Correctly?
Using Pelvic Tech
Hormones
Menstruation
Days 1–7 Menstruation
Days 8–14 Follicular Phase
Days 15–20 Ovulation
Days 20–28 Luteal Phase
Endometriosis
Menopause
Hysterectomy
Family History
Connective Tissue Disorders
Obesity and a Sedentary Lifestyle
High-Impact Exercise
Running
Heavy Lifting
Stress
Toilet Habits
Chapter 4 – Pregnancy, Birth and Pelvic Floor Recovery
Pelvic Floor Exercises in Pregnancy
Hormones in Pregnancy
Human Chorionic Gonadotropin (HCG)
Progesterone
Oestrogen
Relaxin
Breathing
Alignment
The Abdomen
Diastasis Rectus Abdominis
The Impact of Birth on the Body
How Pushing Affects the Pelvic Floor
Episiotomy Surgery and the Pelvic Floor
Birthing Positions
Abdominal Birth (Caesarean Section)
Abdominal and Scar Massage
Pelvic Floor Massage Post-Birth
The Mother’s Rebirth
Postnatal Depression and Pelvic Floor Dysfunction
Postpartum Recovery
The First 40 Days
Retraining Your Core
Returning to Running
Chapter 5 – The Non-Physical Effects of Pelvic Floor Dysfunction
The Affect on Mental Health
Reduce or Avoid Exercise
Relationships and Intimacy
Let’s Talk About Sex, Baby!
Painful Sex
Chapter 6 – Solutions for Managing Pelvic Floor Dysfunction
Pelvic Floor Physiotherapy
Pelvic Floor Muscle Training
Pelvic Floor Exercises (Kegels)
Popular Cues for Finding Your Pelvic Floor
What Happens When You Breathe In?
What Happens When You Breathe Out?
How Often Should I Be Doing My Pelvic Floor Exercises?
Remembering to “Do Your Pelvic Floors”
Building Pelvic Floor Work into Functional Movement
Pelvic Floor Hypertonicity
Kegel Weights
Pessaries
Fitness and Lifestyle
Hypopressives
Surgery
Clothing
Chapter 7 – Movement and Exercise
Learn Your ABCs
Retrain Before You Train
Pelvic Floor Retraining Exercises
Down-Training Exercises
Beginner Up Training
Intermediate Up Training
Advanced Up Training
Chapter 8 – Frequently Asked Questions And Final Tips
Frequently Asked Questions
Do I Need to Do Pelvic Floor Exercises Every Day?
Should I Add Pelvic Floor Awareness to My Cardio Too?
Is it Too Late For Me?
How Long Will it Take For Me to See Results?
Can I Do Crunches?
Final Thoughts and Tips
Do the Maths
Book in to See A Pelvic Floor Physiotherapist
Walk Every Day
Build Your Pelvic Health Team
Appendix 1: Movement Methods To Train The Pelvic Floor – Pfilates and Hypropressives
Pfilates
Hypopressives
Appendix 2: The Core Collaborators
The Psoas
The Piriformis
The Quadratus Lumborum
The Glutes
The Adductors
The Obturator Internus
Appendix 3: Pessaries
Tips From The Global Pelvic Health Village – What Pelvic Experts Say
Resources And Useful Organizations
Pelvic Floor Exercises and Equipment
Pregnancy, Birth and Motherhood
Menopause
Sex
Incontinence and Bowel Issues
Useful Websites
Books
Endnotes