Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 00: Pelvic Floor Exercises
Bladder problems affect women of all ages across all life stages, from pregnancy to menopause. Often as a result of pregnancy, childbirth or even being overweight, the pelvic floor muscles can weaken, resulting in incontinence. Poise helps by offering reliable protection for this problem with a range of products designed to help woman manage this issue. While protection is a key part of managing any bladder weakness problem, maintaining a healthy lifestyle, staying fit and specifically strengthening these weak muscles, pelvic floor exercises can play a vital role in the prevention and recovery from a number of bladder related problems.
Poise, working closely with leading Obstetric physiotherapist, Jane Simons, has developed a specific set of pelvic floor exercises to help Australian woman who suffer from incontinence. These exercises are known as Poise Pilates and our step-by-step guide to each of the videos will allow you to activate your pelvic floor muscles and strive for “inner poise” in the privacy of your own home. With the Poise Pilates videos, you will learn how to build core stability, improve balance as well as strengthen your stomach and pelvic floor muscles, with the primary goal of regaining bladder control and getting your life back.
As with any exercise program, if you have any pre-existing medical conditions we recommend you obtain approval from your Doctor or healthcare professional before starting. Remember, always start your exercise program slowly, work within your own comfort zone and build as you go to lessen the risk of injury.
Poise Pilates provides an opportunity to access one of the leading obstetric physiotherapists, Jane Simons who gives guidance on how to strengthen the pelvic floor through exercises.
What is the Pelvic Floor?
The pelvic floor is a group of muscles that support your bladder, uterus and bowel. Poise Pilates has been designed to help you train and strengthen these muscles so you can be confident and secure in the knowledge that you have control over your own body instead of your body having control over you.
Activating your Pelvic Floor
To get the best results out of the Poise Pilates exercises you will need to activate your pelvic floor muscles throughout each of the movements. Remember to activate these muscles every time you try the Poise Pilates exercises, and throughout the different movements check that the pelvic floor remains turned on.
How do I activate my pelvic floor muscles?
- Get into the pelvic floor activation position: lie on your side with your knees bent up.
- Squeeze your pelvic floor as though you are trying to stop yourself peeing. You should feel your belly button draw in towards your spine in an upwards lift. If this is being done correctly you are likely to feel a tightening sensation around your bladder and vaginal opening.
- Tighten your lower back muscles to form a flat spine and continue drawing everything in and up. Hold for 10 seconds. If you can’t hold this position for a whole 10 seconds, don’t worry you are just getting started.
- Relax and feel the lifting of the muscles with your hand.
- Repeat 10 times holding for ten seconds if you can. Hold for less if you are feeling tired to prevent over working the muscles.
An effective pelvic floor contraction is one where you are able to cut the flow of urine while on the toilet. Try this: empty half your bladder and try to stop the urine flow. If you succeed then your pelvic floor muscles are working. Be careful: do this once only as a test, doing this more frequently can be harmful to your kidneys.
About Poise Pilates and Jane Simons
While providing an extensive range of Australian incontinence products, Poise has also been helping Australian women of all ages manage the all-too-common issue of bladder weakness. As part of our ongoing commitment to preventing incontinence Poise Pilates was created in conjunction with leading obstetric physiotherapist, Jane Simons. Poise Pilates pelvic floor exercises not only strengthen pelvic floor muscles and help improve bladder control, but also help enhance the individual’s general health and wellbeing.
Each of the Poise Pilates exercises is designed to work and strengthen the pelvic floor muscles that support your bladder and other organs. Remember always to “activate” your pelvic floor muscles before each position in order to get the full benefit of the program.
Jane Simons, currently runs core stability classes at the Royal Hospital for Women in Randwick, Sydney. You can find more information about Jane and her work at www.exercisejanesimons.com.au
