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Getting to grips with the Pelvic Floor Pilates programme

Before you start

If you have pelvic floor issues please make a note of how your pelvic floor is BEFORE you start Week 1.  Perhaps keep a  pelvic floor diary or use an app for your phone.  It's important to know what our baseline is. The Bowel and Bladder Foundation have a diary for you to use: https://www.bladderandbowelfoundation.org/resources/bladder-diary/ Pelvic Floor Apps: These can be handy and give you reminders throughout the day. Search Pelvic Floor Apps, and you will get range available for your device.

Thank you for attending the Diamond Pilates studio sessions.

  • You are participating in this homework exercise of your own free will.
  • This homework is for those who attend 1-2-1 sessions through Experience Wellness Studio Sessions in Goosnargh.
  • Please do not continue with any of the exercises if you experience any problems. Stop and seek medical advice if these exercises cause pain or make any of your symptoms or issues worse.
  • As with any form of exercise or activity there is risk of injury, and whilst these exercises have been recommended to you, you are participating of your own free will. If you have any concerns, contact your health care team before starting the exercises.
  • This programme is meant for use with clients who have low pelvic tone and is not meant to replace medical advice or diagnosis.
Thank you and well done for taking your pelvic core health into your own hands and helping yourself to be an even better you!

How will you measure success?

Achieving 'success' is different to everyone, but below are a few ways to measure your pelvic floor function. What you record this is up to you, and how you record it - in a notebook/phone etc. Will you consider:
  • Leaking when you sneeze?
  • Being able to hold your wee longer? •
  • At the end of each week, is there a difference, no matter how slight?
  • Can you locate the muscle easier, as the days progress?
  • Are you staring to be able to lift more from the front (around the pubic bone)?
  • Can you lower more slowly?
Even a slight improvement is fantastic! It takes up to three months to get significant changes, but I hope things are going in the right direction! You may feel a connection under the buttocks or low in the abdominals; however, avoid tightening the buttocks and squeezing the abdominals during the exercises. Avoid holding your breath as well, during the exercises. If possible breathe out gently on the pelvic floor lift, then breathe normally. However if breathing in a specific way confuses you, just breathe!

How many repetitions per day?

There are lots of exercises for the programme, but you only need to aim for 30-50 repetitions per day, no matter what exercise combination you do. NICE Guidelines suggest 5 slow and 5 fast three times a day. We would like to add to this and do a short warm up, then proceed to the main exercises, allowing you to work week to week on the progressions. Also remember to relax your pelvic floor before and after each session. In Week 1 there is an audio to help with this. Practice each exercise lying on your back to begin with. Once confident and mastered, progress to sitting and standing. Above all, just try little and often. It's the consistency of doing the exercises that will get you the results you require.

Thank you for attending the Diamond Pilates studio sessions.

  • You are participating in this homework exercise of your own free will.
  • This homework is for those who attend 1-2-1 sessions through Experience Wellness Studio Sessions in Goosnargh.
  • Please do not continue with any of the exercises if you experience any problems. Stop and seek medical advice if these exercises cause pain or make any of your symptoms or issues worse.
  • As with any form of exercise or activity there is risk of injury, and whilst these exercises have been recommended to you, you are participating of your own free will. If you have any concerns, contact your health care team before starting the exercises.
  • This programme is meant for use with clients who have low pelvic tone and is not meant to replace medical advice or diagnosis.
Thank you and well done for taking your pelvic core health into your own hands and helping yourself to be an even better you!

Bony Points of the Pelvis  for Reference 

We can't see inside your pelvic floor, but we know the names of some of the structures, so we use them to help locate the right muscles. There are 4 bony points we need to consider:
  • The Coccyx - the end of your tailbone, around the level of the anus (at the back of the pelvis)
  • The Pubic Bone - the bit that hurts when you lie on it sometimes (at the front of your pelvis)
  • The Sitting Bones - the bony bits of our bum when we sit down (either side of your pelvis.)

Click the circle below to show your Pelvic Floor Exercises.

Your Diamond Pilates 6-week course has come to an end.

I would like to thank you for the effort you have put in:  the exercises will have been challenging to begin with, but as your pelvic floor and whole body has become stronger, you will have improved. What to do now...? One of the things you probably have noticed during the course is that some exercise have benefitted you more than others. That is exactly how it should be!  To paraphrase a quote from Mr Pilates:
'What you don't like doing, you do twice'.  I interpret that as 'those that you struggle with, you do twice'.
Moving on, think about the exercises that have helped you the most - which ones have impacted most on your life? By doing certain ones you might notice that you can cough, laugh or sneeze without wetting your pants.  Keep those exercises going. Keep trying the exercises in different and dynamic (moving) positions.  The pelvic floor needs to be strong in every way - with all its muscles intact - we need to be strong in all directions, so does your pelvic floor. Keep going and let me know how you improve during your pelvic floor training.