List of the most popular hashtags for theme #PELVICFLOORMUSCLETRAINING

Amazing video about pelvic floor muscles. Strengthening your PFM can improve your sexual performance. Sometimes in the contrary PFM can be over-contractile and lead to sexual dysfunction. In both cases, pelvic floor therapy can help. #Repost @mypelvicfloormuscles ・・・ ✅Did you know that all genders have pelvic floor muscles? ⁣⁣ ⁣ ✅The pelvic floor muscles wrap around the urethra or urine exit canal. These muscles help control when urine exits the body. ⁣⁣ ⁣ ✅They are designed to release and let go at the right times so urine exits the body when we want it to. ⁣⁣ ⁣ ✅They are designed to be active at the right times to keep the urethra closed and urine inside. ⁣ ⁣ ❌If they don’t relax at the right times, this can make it difficult or painful to empty the bladder. Bladder pain, incomplete emptying, and dribbling after urination are some of the signs to watch out for. ⁣⁣ ⁣ ❌If they aren’t active at the right times, this can result in urinary leakage or loss of bladder support.⁣ ⁣ ⁣ ✅Pelvic health therapists are trained to evaluate your pelvic floor muscles (as well as the surrounding structures). We can help you train your muscles to do the right thing at the right time! ♥️Jeanice⁣⁣ ⁣⁣ #myPFM #mypelvicfloormuscles #pelvicfloordysfunction #pelvicfloorexercise⁣⁣ #pelvicfloormuscletraining #pfmt #morethankegels⁣⁣ #incontinence #leakingwithexercise #stressurinaryincontinence #postpartum #momlife #urology #sureitsjustsweat #sweatvsurine

Ideally, the pelvic floor muscles automatically do the right thing at the right time. ⁣ ⁣ However, due to trauma, disease, or functional causes, the PFM may not function automatically as they were designed to. ⁣ ⁣ Good news friends! Most of the time they can be retrained! Above are some tips to help you. ⁣ ⁣ Best case scenario is an evaluation by a pelvic therapist but if that is not possible for you, these tips give you a good foundation. ⁣ ⁣ We also have several videos on how to correctly activate/deactivate your PFM. ⁣ ⁣ Research support:⁣ “Dysfunctional neural control induced by trauma, disease, or purely functional causes may manifest itself by over- or underactivity, and/or by discoordination of PFM activity.” Bo et al, p. 41⁣ ⁣ “Often these disturbances are not ‘hard-wired’ into the nervous system, but only a problem of neural control ‘software’ (which can be ‘re-prgrammed’!).” Bo et al, p. 41⁣ ⁣ “Therefore, physical therapy should in many patients provide an appropriate, and even best available treatment.” Bo et al, p. 41⁣ ⁣ What have you found helpful? What would you add to the list?⁣ ⁣ Happy training friends! ♥️Jeanice ⁣ ⁣ #pelvicfloor #pfmt #pelvicfloormuscletraining #mypfm #mypelvicfloormuscles #kegels #morethankegels #physiotherapy #fisio #physio #pt #otr #pelvicfloordysfunction #musclegoals #momwithmuscles #postpartumfitness #postpartumfitness #fitmom #yogamom

✅Did you know that all genders have pelvic floor muscles? ⁣⁣ ⁣ ✅The pelvic floor muscles wrap around the urethra or urine exit canal. These muscles help control when urine exits the body. ⁣⁣ ⁣ ✅They are designed to release and let go at the right times so urine exits the body when we want it to. ⁣⁣ ⁣ ✅They are designed to be active at the right times to keep the urethra closed and urine inside. ⁣ ⁣ ❌If they don’t relax at the right times, this can make it difficult or painful to empty the bladder. Bladder pain, incomplete emptying, and dribbling after urination are some of the signs to watch out for. ⁣⁣ ⁣ ❌If they aren’t active at the right times, this can result in urinary leakage or loss of bladder support.⁣ ⁣ ⁣ ✅Pelvic health therapists are trained to evaluate your pelvic floor muscles (as well as the surrounding structures). We can help you train your muscles to do the right thing at the right time! ♥️Jeanice⁣⁣ ⁣⁣ #myPFM #mypelvicfloormuscles #pelvicfloordysfunction #pelvicfloorexercise⁣⁣ #pelvicfloormuscletraining #pfmt #morethankegels⁣⁣ #incontinence #leakingwithexercise #stressurinaryincontinence #postpartum #momlife #urology #sureitsjustsweat #sweatvsurine

When you squeeze your pelvic floor muscles, how long can you hold the contraction? 1 sec? 3 sec? 5 sec? Are you not sure? ⁣ ⁣ Many times people can feel the initial squeeze but the contraction tapers off and it’s less apparent whether they are still squeezing or not. ⁣ ⁣ Endurance training is an important part of pelvic floor muscle training. The graph above is targeting a 10 second hold with completely returning to baseline testing before and after. ⁣ ⁣ Adding in sEMG biofeedback can be a VERY helpful tool with endurance training. It is kind of like an EKG of your heart but it is an EMG of your muscles. The electrodes pick up the electrical activity of your muscles. You get to “see” what your muscles are doing on the computer screen! When they start to taper off, you can tell them to re-engage (and train them to hold over time). ⁣ ⁣ sEMG stands for Surface Electro-Myo-Graphy. ⁣ Many times this is also referred to as biofeedback. ⁣ ⁣ We use several types of sensors to connect your muscles to sEMG biofeedback. ⁣ 1️⃣External sticker sensors like they use in an EKG. These are placed on your skin- the perineum and around your anus. ⁣ 2️⃣Intra-vaginal or intra-anal sensors shaped like a tampon that are inserted into your vagina or anus. ⁣ ⁣ I believe EVERYONE may benefit from having an sEMG assessment performed of your pelvic floor. It can help identify potential red flags and provides a baseline of current function. ⁣ ⁣ My favorite in-clinic equipment is by @theprogrp (these images were created on their equipment). ⁣ There are some home units that are also helpful like ⁣@elvie and @joyon_kehel that are a helpful tool for home training. ⁣ Have you tried sEMG biofeedback? Would you be interested in trying it if you haven’t? ⁣ Happy training friends! ♥️Jeanice ⁣ ⁣ #EMG⁣ #biofeedback #semg #bcia #pelvicfloor #pelvicfloormuscletraining #pfmt #endurance #muscles #motion #muscletraining #training #pelvicfloordysfunction #pelvicfloortherapy #pelvicfloorhealth #pelvicfloorphysicaltherapy #mypfm #mypelvicfloormuscles ⁣ ⁣

Vaginal weights? They can be an excellent tool to use with pelvic floor muscle training for some but I would advise against them for others.⁣⁣⁣ ⁣⁣⁣ How do you know if you would benefit?⁣⁣⁣ ✅Are you able to correctly contract your pelvic floor muscles? ⁣⁣⁣ ✅Are you able to completely let go and release your pelvic floor muscles? ⁣⁣⁣ ✅Are you ready for a challenge with your pelvic floor muscle training program?⁣⁣⁣ If you answered “yes” to all 3, these may be right for you!⁣⁣⁣ ⁣⁣⁣ ❌I would not recommend vaginal weights if you have pelvic pain or overactive pelvic floor muscles. First, the muscles need to be able to correctly contract AND completely let go. Once you’re doing well with that, you may be ready for vaginal weights. ⁣⁣⁣ ⁣⁣⁣ ❓If you have pelvic organ prolapse, you may experience difficulty with keeping the weight in a stable position. However, it may still be possible to use the weights. Some ideas that may work: ⁣⁣⁣ Sitting- actively contract with the goal of pulling the weight up and in. Then release and let it drop. Repeat that until you’re fatigued and progress as you are able. ⁣⁣⁣ Lying down- play “tug of war” with the weights! Gently pull on the cord while your muscles squeeze the weight and try to keep it inside. ⁣⁣⁣ ⁣⁣⁣ Always follow the manufacturer’s guidelines. ⁣⁣⁣ ⁣⁣⁣ The weights are from Intimate Rose. They are beautifully made and come in 6 weights (.9 oz to 4.4 oz.) ⁣⁣⁣ My patients have been so pleased with these weights (and so have I!). ⁣⁣⁣ ⁣⁣⁣ Behind the scenes info: at our very first conference last year (#APTACSM2018), we were struggling to set up our booth display. Aaron and Amanda with Intimate Rose were our next door neighbors. Aaron jumped right in and helped us figure it out. Throughout the whole conference (and ever since!), they were extremely helpful and huge advocates of collaborating together to improve pelvic health awareness.⁣⁣⁣ ⁣⁣⁣ These are available on #amazon, intimaterose.com, or myPFM.com ($5 off- we are an affiliate). #pelvicfloor #mypfm #mypelvicfloormuscles #vaginalweights #pelvicweights #pfmt #pelvicfloormuscletraining #pop #bladder #postpartumbody

Hello all mamas, mamas-to-be, birthing parents, partners, and birth providers!⁣ ⁣ Did you know that the pelvic floor muscles wrap around the vaginal canal? ⁣ ⁣ They have several jobs including:⁣ 1️⃣Support the uterus-keep it elevated ⁣ 2️⃣Maintain tone/closure of the vaginal canal⁣ 3️⃣Allow the uterus to drop/stretch⁣ 4️⃣Allow the vaginal canal to open/stretch⁣ ⁣ They need to be coordinated so they do the right thing at the right time!⁣ ⁣ What would happen if the pelvic floor muscles were active, tight, and engaged during labor and delivery? Well, that would make it more difficult to push. It would be like pushing against a closed door. ⁣ ⁣ The good news is that the pelvic floor muscles can be trained to do the right thing at the right time- even during pregnancy! It’s not too late friends⁣ ⁣ How do you train your pelvic floor muscles to release and let go? Here are a few tips:⁣ ✅ #pushprep classes- check with your birth provider for classes offered near you ⁣ ✅ Perineal massage can help release tight muscles and help you identify what relaxed muscles feel like⁣ ✅ Diaphragmatic breathing ⁣ ✅ Perineal stretching ⁣ ✅ Pelvic floor muscle training- strong and healthy pelvic floor muscles are better able to release and let go than weak/tight muscles. ⁣ ✅ Guided imagery/downtraining⁣ ✅ Biofeedback-clinic or home units (these may use EKG-like sensors that are placed around your perineum and connected to an EKG like computer monitor- so you can “see” what your muscles are doing!). ⁣ ⁣ You got this friends!!♥️Jeanice ⁣ ⁣ #pelvicfloor #pelvicfloorexercises #labor #delivery #laboranddelivery #labornurse #obgyn #doula #midwife #pa #cnp #cnm #physiotherapy #physicaltherapy #pfmt #pelvicfloormuscletraining #mypfm #mypelvicfloormuscles #pregnancy #postpartum

Just one of the topics we’ll be covering at our #feelgoodfair19 on Saturday May 11 @rhacc_college . Many women go through life so uninformed about pelvic floor health. A range of health concerns women suffer can be prevented if we knew the best way to exercise our pelvic floor muscles. Come and listen to @christienbirdphysio from @whitehartclinic to find out all the facts. @kegel8uk will be exhibiting their pelvic floor strengthening systems to encourage optimum control. We’ll be talking all the taboos and smashing them wide open. #pelvicfloorhealth #pelvicfloormuscles #pelvicfloormuscletraining #women #womenshealth #preventativehealth #womenshealthphysio #womenshealthphysiotherapy #laughdontleak #instaquotes #incontinenceawareness #incontinence #guthealth #healthygut #bloating #fartsarefunny #digestivehealth #menopause #hormones #positivepause

What exactly does pelvic floor muscle training mean? Well it means training your muscles to do the right thing at the right time! ⁣ ⁣ 4 elements of healthy pelvic floor muscles:⁣ 1️⃣Correctly contract⁣⁣ Squeeze, close openings, and lift PFM ⁣ Possible cues: ⁣ ”Imagine you’re in an elevator full of people and you don’t want to pass gas.”⁣ Vagina owners: “Imagine you’re pulling a blueberry up and in”. Bonus: “Squeeze hard enough to smash it while maintaining regular breathing” (disclaimer- I do not advocate fruit inside the vagina!!). ⁣ Penis owners: “Imagine you’re an elephant and lift your trunk up.”⁣ Target for all: ⁣ After isolating, choose the hardest position that you are successful in (let gravity help you or challenge you). Long term goal is squatting with your legs apart.⁣ -squeeze and hold 6-8 seconds ⁣ -repeat 8-12 repetitions ⁣ -perform 3 times a day and record in a journal ⁣ 2️⃣Completely let go⁣ ⁣ Release, openings open, and lower PFM⁣ Possible cues: ⁣ “Open your anus like you’re passing gas.”⁣ Vagina owners:⁣ “Imagine lowering the blueberry.”⁣ Penis owners:⁣ “Imagine lowering the elephant trunk.”⁣ 3️⃣Be active at the right times⁣⁣ During activity and movement⁣ During moments of increased pressure⁣ During orgasm⁣ 4️⃣Be relaxed at the right times⁣ During toilet time and passing gas⁣ When activation isn’t needed⁣ With internal penetration⁣ ⁣ If you have pain, pressure, other issues or aren’t sure if you’re doing it right, stop! ⁣ Feel free to send me any questions! ⁣ Pelvic Floor Therapists use a variety of internal and/or external techniques to help you train your muscles to do the right thing at the right time!⁣ Thanks to @regeena_a for the elephant cue! ⁣ #pfmt #pelvicfloormuscletraining #pelvicfloorexercises #pelvicfloor #mypfm #mypelvicfloormuscles #muscles #training #exercise #exercisetips #pelvicfloortips

More exciting research friends!  There IS hope for prolapse! ⁣ ⁣ Later in today’s story, I will post some PFMT tips and the link to a PFM youtube video we created. ⁣ ⁣ Swipe left to see more research details…⁣ ⁣ ⏺Purpose:⁣ Can pelvic floor muscle training…⁣ Reverse and prevent further development of POP?⁣ Reduce symptoms related to POP? ⁣ ⁣ 2 groups: PFMT and control⁣ ⁣ ⏺Interventions:⁣ Both groups:⁣ Correct activation of PFM was verified⁣ Instructed to avoid straining⁣ Instructed to activate PFM before and during increases in abdominal pressure⁣ ✅PFMT group:⁣ ~Received a booklet and DVD showing the exercise program⁣ ~Daily PFM exercise x 6 months ⁣ ~8-12 PFM contractions⁣ ~PFM contraction should be “close to maximum” effort⁣ ~3 sets⁣ ~Record adherence in exercise diary⁣ ~1x/week supervised by a PFPT for first 3 months⁣ ~1x/every other week supervised by a PFPT for second 3 months⁣ ⁣ ⏺Outcomes- PFMT can:⁣ ✅Improve severity of prolapse⁣ ✅Reduce prolapse symptoms⁣ ✅Reduce bladder symptoms⁣ ✅Reduce bowel symptoms⁣ ~”The current study demonstrated elevation of the pelvic organs after PFMT and it is likely to assume that PFMT can be used in prevention of POP.”⁣ ~At 6 months, the PFMT group had significantly greater cranial elevation of the bladder and rectum (measured via US)⁣ ~74% in PFMT group reported reduced frequency of vaginal bulging and/or heaviness at the 6 month posttest (these subjective symptoms are the main indication for surgery)⁣ ⁣ Article citing:⁣ Can pelvic floor muscle training reverse pelvic organ prolapse and reduce prolapse symptoms?  An assessor-blinded, randomized, controlled trial.  Am J Obstet Gynecol 2010;201: 170.e1-7.⁣ ⁣ #pop #pelvicfloorexercises #pelvicfloor #pelvicorganprolapse #pfmt #pelvicfloormuscletraining #cystocele #rectocele #midwife #uterus #she #her #hers #femalebodybuilder #coach #momcoach #trainermom #momlifeisthebestlife #momhealth #mypfm #mypelvicfloormuscles #bo #womenshealth #postpartumbody #doula #obgyn #physicaltherapy #physio #fisioterapia