#well have to plan our pelvic muscle therapy appointments together

[theloveinc]

yooo i think i have the same thing ?? was there a reason for having tight muscles or is it like a genetic thing ??

my doctor didn’t mention genetics but she also said it was somewhat common, that some people just have tighter muscles there and whatever.

I was kinda 🙁 tho bc she didn’t mention any at home remedies LOL, but at least we know there’s a reason now!!

[instantkittenfox]

AN OVERVIEW OF PRE/POST NATAL PAIN, THEIR DIAGNOSIS AND TREATMENT

Are you expecting a child? For every woman, pregnancy is an exciting experience, however, their body is going through a lot of changes as it grows into a new person. These changes typically include changes in posture, increased pelvic floor loads and ligament stretching and thickening. These modifications in the body can also cause back pain and pelvic floor issues, muscle weakness which may lead to urinary incontinence and difficulties triggering the core muscles. Pain in the lower and upper back is very common during pregnancy due to variations in posture. By loosening the painful muscles in the hips, lower back and upper back, soft tissue therapists can help to keep women comfortable and active. Kinesio Taping is also very effective approach in increasing the function in hip flexors-. This approach plan has enormous and immediate effects on the ease and comfort experienced when walking at later stages of pregnancy. Given that ligaments are loose during pregnancy due to hormone changes, women respond very well to soft tissue work.

After the birth of the baby, the muscular aches can continue, although often become more prominent in the upper back, neck and shoulders due to feeding and holding a baby for prolonged periods of time. By loosening painful muscles in these areas, soft tissue therapists can keep new mums comfortable and active so that they can just enjoy the time with their babies.

So what are two types of the pains that motherhood mainly brings? 

Broadly prenatal and postnatal pains. But if go deeper, a mother may acknowledge various kinds of pain and discomfort before and after giving birth to the baby. 

SOME SYMPTOMS

Some of the most common symptoms that expecting or new mother’s may acknowledge are:

• Constipation

• Urinary incontinence

• Prolapse, or the sensation that organs are ‘dropping’

• Inability to fully empty the bladder

• Abdominal pain

• Dizziness 

If you are experiencing any of these symptoms, know that there is help available to you to ease the discomfort you are going through and prevent it from coming back in future. Many new mothers begin seeing a physical therapist 6 weeks after giving birth and some even sooner. By including physiotherapies in your prenatal and postnatal care, you can be better prepared for one of the biggest challenges of life : delivering and caring for a baby.

Once you are pregnant, you will need to schedule regular healthcare appointments throughout each stage. A schedule of visits may involve seeing a doctor and physiotherapists for specific purposes. Every month in the first six months, every two weeks in the seventh and eight months and every week during your ninth month of pregnancy. During these visits, the doctor will check your health and the health of your baby and physical therapists for the purpose of rehabilitation.

Later visits may include checking the baby's position, health and noting changes in your body as you prepare for birth.  

PREPARE FOR THE ARRIVAL OF YOUR LITTLE ONE WITH PRE AND POST-NATAL REHAB

Bringing a new little life into this world is supposed to be an exciting and happy time for you and your family. If you are going through pre-or post natal pain, look for a solution.

Pregnancy is just a normal part of the lives of women , however, it can be made much more comfortable with prenatal and postnatal therapies. Physical therapists are trained to identify the reasons for your pain and guide you on management strategies and safe strength and mobility exercises to help your body feel stronger as your pregnancy progresses as well as after the arrival of the baby. One should try to keep themselves physically active but as safely as possible. It is very important during pregnancy and vital for building up strength after the baby's arrival.  Some of potential physical therapies may include:

Pelvic floor strengthening exercises - After childbirth or as you get older, you may notice that your pelvic floor muscles are weakening. The pelvic muscles support the bladder, bowel, and uterus. Strengthening these muscles can increase the ability of achieving pleasurable sensations. During pregnancy, pelvic floor muscles present, support your baby and assist in the birthing process. 

Back mobility exercises - Mobility training can improve the range of motion of joints and muscles of every part of the body and also improve our posture. It also plays a vital role in the rehabilitation of pre and postnatal pain.

Functional exercises - Functional training is focussed on movement patterns that have a specific purpose. That purpose can be related to getting better at everyday exercise like walking, stretching, squatting, and involvement in light sports. It strengthens you in a specific way that translates to an activity outside the weight room.

Core strengthening exercises - This type of exercises include the abdominal, spinal, pelvic floor and hip muscles which work together to provide stability in stationary and moving positions. These are designed to improve the strength and efficiency of these muscles.

No only these, there exist several other evidence based and proven effective physical exercises and therapies that will help you in successfully bringing your baby into the world. Therefore, it is recommended to get in touch with a physical therapist who would help you in the process.

CONCLUSION

Pain during pregnancy or after the baby’s arrival can be caused by a wide range of factors. An important proportion of contributing factors can be easily reduced using techniques that physical therapists are trained in. It is important to stay as healthy as possible during the period of pregnancy and the postpartum period as well. Stay on the top of all of the healthcare appointments and follow your doctor’s and therapist’s instructions for the health and safety of you and your small one as well.

If you were training for a marathon, you would have been getting regular with niggles and aches! Pregnancy and birth have far more side effects on your body than marathon running…

You need to get yourself on top of that pain!

[cooking-with-endo]

My Experience: A Brief Introduction

My endometriosis journey has become more difficult over the last year. I have had increasingly painful periods for many years. I did not think much of it, as I figured that as we get older our periods might not be as light and easy as they were when we first get them. I got mine for the first time when I was a wee 11 years old. I fondly remember bleeding all over the seat in my 6th grade history class one day... 

I had tried various different birth control methods, not being able to stick with any one. I have no idea if one of them helped with endo. I’ve done the pill off and on several times, Nexplanon for about a year, and I had a hormonal IUD. I’d had sciatic nerve pain, lower back pain, shooting pains in my ovaries if I exercised too long, terrible period cramps, and digestive issues, but I never put any of these things together until a few months ago.

One Thursday this past October, I was sitting at my favorite coffee shop studying for the LSAT when an absolutely horrific pain came over me on my left side. It was like nerve pain, muscle soreness, period cramp-y, just all around awful. I got so irritable because of it and all I wanted to do was take a hot bath but I had to get ready to get to work. I was working as a case manager at a homeless shelter at the time and I worked 1:30pm-10pm five days a week. The whole night at work was terrible. No amount of ibuprofen could fix what was going on. I had had pain in those areas before but not at all like this. Later that night I couldn’t even turn over in bed without being in agony. 

The next day my partner convinced me to call out of work. I really could not move. I decided to spend the day on the couch and just rest and do some research. I had my friend bring me some powerful edibles so I could just sleep through the day and hopefully get to work the next day. 

My research led me to believe I had an ovarian cyst. Now it was Saturday and the pain was getting worse. I went to urgent care where they did a transvaginal ultrasound - only to have inconclusive results. My ultrasound tech was an angel though and we bonded over vagina pains. They thought my IUD might have migrated and been brushing up against the inside of my uterus. That sounded plausible. So I went home and booked an appointment for Monday morning at Planned Parenthood to have my IUD removed. I did not take my time with decision making, I just wanted a quick fix for my pain.

The pain never went away. I had a follow up appointment at my PCP’s office, but not with my PCP. It was a male doctor I’d never met. He actually was the one who suggested this could be endometriosis. I was like, oh I guess that would make sense? I was also shocked to be taken seriously about something like this by a male doctor, so yay! I did more research and ultimately agreed with him. My PCP agreed with him too. 

Thus my exploratory journey of what-the-fuck-to-do-about-this officially began. The pain has only worsened with time since the IUD was removed, so it has become apparent to me several months later that the IUD was definitely not the issue, and it probably was not an issue at all. 

I saw a shitty nurse midwife in January who basically brushed off everything I said to her. She took me off my combined oral contraceptive, put me back on the progestin only pill, and referred me to pelvic floor physical therapy. I opted to try it, but also decided to never go back to see her again. 

I started doing pelvic floor physical therapy in February which was sort of helpful and I really loved my physical therapist. Then COVID-19 happened... so that was put on pause. We both agreed that it wasn’t a great long-term solution for me anyway. 

Also in February, I started noticing my birth control was causing awful mood swings. I have bipolar disorder II so I am familiar with mood imbalances, but this felt different. I was angry all day every day, and while working at a homeless shelter this is not really a good thing to have happen. I stopped taking it around Valentine’s Day and had the WORST period one could imagine, but my mood improved which was really all I wanted. I needed to prioritize getting through my work day and not wanting to scream at my clients or coworkers. 

After deciding to come off birth control, I decided to find a new OBGYN to talk about pain management with. The one I found for myself is incredible and I am very glad I opted to see her. She told me she would do whatever I wanted (get a new IUD, try Lupron, or get a laparoscopy) and I eventually decided to go for a laparoscopy. It was supposed to be April 29, and that obviously did not happen thanks to COVID-19. 

Fast forward to today, I am spending a lot more time than usual on self-care and self-nurturing. For me, this looks like really seriously paying attention to my body and my symptoms. This pandemic has allowed me to slow down and spend more time with myself. I am learning how to (attempt to) manage my endo pain via diet changes and exercise, as well as adapt my lifestyle. 

I have spent time recently looking into what I should be eating and what things I should be avoiding. I have never had a food allergy or any dietary restrictions, so this is completely new to me. I have developed what is most likely IBS and a lactose intolerance. Avoiding gluten, red meat, alcohol, lactose, etc. is a major lifestyle change but every day I am trying harder to be better to my body. 

I have found social media to be extremely helpful during this journey. There is no better way to learn about endo or feel less alone than to hear other people’s stories. I am going to use this page to share more about my experience. 

It is important to be accessible and realistic with sharing cooking tips or recipes. I don’t use elaborate recipes, hard to find ingredients, or cook many things that require standing for long periods of time. I also don’t want to dirty too many dishes because nothing irritates my lower back pain like doing the god damn dishes. I am learning how to utilize the crock pot, meal plan, and meal prep better. I am also using this to hold myself accountable for being more gentle with myself. It is okay to eat frozen pizza three days in a row if that’s all I can muster. It’s okay to indulge in gluten and alcohol if I feel like that’s what I need. I am a fat person and I am not here for anything related to weight loss. When possible, cooking and eating should be an enjoyable experience. The ultimate goal is just to get through the day. 

If you have read this entire post, I thank you very much. Most of my other posts will be much, much shorter and include more interesting things - like gluten free cookie recipes. 

Please send me your recipes as well! I want to hear from you. 

xx

Emma 

[steambadger3-blog]

Fat Freezing Cryolipolysis At courthouse facilities

Fat Freezing Cryolipolysis At court House clinics

Content

Why Skin marks Occur.

exactly How Does Cryotherapy job?

amazing Experience At Vivō center.

What Is Femiwand Vaginal therapy?

Why select Levura Over other Hify Skin firm Options?

What's A Mini Facelift?

Electric Cryotherapy Vs Nitrogen Cryotherapy.

Bigger ones will minimize in size yet may dry and also handle a scab. When healed the scab will certainly vanish or decrease in size as well as might require a more therapy. These prevail skin developments which can expand on a lot of areas of your body and also are generally located on people aged 30 and older.

Why Skin labels Occur.

Cellulite entails a modification in the structure situated externally of the fat under the skin, in really details areas of the body. Adipocytes are housed inside little "chambers" enclosed by flexible connective tissue. In the presence of cellulite, there is a rise in both the number of fat cells and also water retention.

exactly How Does Cryotherapy job?

How do you loosen tight pelvic muscles?

Hip Stretch 1. Lie on your back with your knees bent and place one foot on the opposite knee. 2. Lift the bottom leg and take hold of it around the thigh with your hands. 3. Draw your bottom leg in towards your chest to stretch your outer hip muscles. 4. Hold for 30 seconds while practicing your abdominal breathing from earlier. More items•

RF power has the ability to pass through deep right into the skin triggering tissue firm, home heating of fat cells as well as increased blood flow for body contouring, fat and also cellulite reduction therapies. A program of expert massage therapies can have extremely favorable short term effects on cellulite.

How do I know if I'm tight or loose?

Then, removed it and inserted two fingers, followed by three fingersto assess tightness as compared to a single finger?” The rule of the thumb is that if you can insert your ring, middle, and index finger together into your vagina and cannot feel anything, then it is most likely that you're loose.

She recommends requesting a massage therapy where the specialist uses essential oils that are clinically proven to promote circulation, such as germanium or juniper. " A medspa will have accessibility to the finest essential oils that penetrate much deeper into the skin," she adds. After the wrap, a contouring body gel is put on any issue locations. Steed chestnut, cedarwood and kelp, understood for assisting in preserving a healthy metabolism-- and a healthy weight, tighten, firm and enhance the skin to decrease any cellulite, while raising blood circulation.

Throughout the Summertime, a sunlight defense variable 50 have to be applied at the very least 30 prior to sun direct exposure and also reapplied every 4 hrs. Repeated short cold cycles of 3 to 6 seconds at two week intervals are advised if you have a darker skin type. For really dark skinned people, you might not want to have cryosurgery, as it will eliminate the melanocytes around the cured location, making the skin in that location lighter. Both hyperpigmentation as well as hypopigmentation might happen briefly after cryotherapy. A Skin Tag is a little flap of cells that hangs off the skin by an attaching stalk. Moles are very transmittable and occur when an infection is available in contact with the skin and triggers infection. Verrucae take on the look of protuberances but are flatter because they often tend to be discovered on the feet, where the dermis is thicker.

Originally healthy proteins and lipids, along with the metabolic process of the cell is changed. As the temperature level drops listed below 0 ° C, first the water outside the cell starts to crystallise, creating the cell to dehydrate. At temperature levels listed below − 20 ° C, the water inside the cell begins to crystallise, and also at − 40 ° C intracellular ice formation is certain.

What are the stages of prolapse?

The four categories of uterine prolapse are: Stage I – the uterus is in the upper half of the vagina Stage II – the uterus has descended nearly to the opening of the vagina Stage III – the uterus protrudes out of the vagina Stage IV – the uterus is completely out of the vagina.

Why not treat them to a present coupon to utilize at Jasmines for this therapy. As a guideline, a 5 2nd treatment would be required for each pigmented area/age area (ie 5 little locations for ₤ 50) whereas a sebhorroeic protuberance would certainly call for a 25 second therapy. Your suitability for the therapy will additionally be examined and honest guidance will certainly be supplied where it is professionally thought that you may not be a candidate for that therapy or perhaps where an alternative treatment may be much better matched. We offer assessments to permit you the possibility to meet our professional specialists to review your area of concern and the treatment you are thinking about. You will certainly be suggested how the treatment functions, the cost and also what you can anticipate during the therapy as well as article treatment. Any kind of possible risks included will also be discussed so that you can make an enlightened decision regarding whether the treatment is appropriate for you.

remarkable Experience At Vivō center.

This triggers compression of the blood and also lymph blood circulation, which generates an inefficient drainage of water as well as toxins in the body. " A detoxification massage therapy will service targeted areas to boost your circulation, which will certainly improve the look of any type of cellulite, along with lowering swelling in the thigh and leg location," states Ostronska.

They appear usually in women, particularly with weight gain and in elderly individuals. Irritation can occur if the skin tag regularity scrubs against garments or fashion jewelry. A 2nd treatment may be needed if the wart/verruca is large or has actually existed for a couple of years to ensure no viral cells stay.

What Is Femiwand Vaginal treatment?

Appointment fee requires to be made at factor of reserving consultation and also is redeemable against any skin blemish therapy you book.

HIFU causes the prostate to swell at first which can make it challenging to pee so a catheter will be suitabled for the first week approximately to drain pipes urine until things settle down.

If you have actually an increased PSA level, you might be offered an MRI scan of the prostate to help physicians make a decision if you require more tests and therapy.

A good HIFU candidate has moderate to moderate skin laxity where the skin starts to feel and also look much less firm.

We encourage customers to organize a totally free assessment with us first to talk about the treatment for this condition.

If you're battling drooping cheeks, crow's feet, wrinkles, noticeable lines from nose to mouth, under-eye bags, a heavy brow or drooping jowls, after that this therapy is a perfect fit.

" Thanks a lot for my million buck facial today. It was my very first experience of an appeal treatment, I enjoyed it a lot and very unwinding I will certainly be back soon, thanks significantly."

Cancer malignancy can spread out by any of several methods including regional, lymphatic and also blood. Furthermore, Melanoma will certainly alter to a much more hostile form if part of the sore is left behind undetected. Basil cell cancer is normally spread out by neighborhood extension and also you might need a lot more substantial surgical treatment if reappearance is believed. Although it is best to try to leave the treated location uncovered, a plaster or simple clothing might be used if it is in a location which may cause rubbing and irritation. It is very important not to choose at the crust as this might cause scarring. Removing skin tags does not create more to expand with the CryoPen.

Any person who is otherwise healthy can conveniently undertake a CryoPen treatment. • Light painful adhering to the procedure - Instantly after the treatment, you will likely experience light to tool stinging that may last for a number of mins to a hr.

Why does my girlfriend not get turned on anymore?

Hormonal changes such as thyroid dysfunction, low testosterone or menopause can also contribute to decreased drive and arousal. Psychological problems such as depression, anxiety, stress, concern with body image or a history of abuse can contribute to decreased arousal.

The broken capillary inside a cherry angioma give them a reddish look. They are most often seen on the skin around the cheeks, nose, eyes as well as eyelids, temple and also chest yet they can occur anywhere on the body. Age/sun areas are brought on by an excess production of melanin as a result of skin aging as well as sunlight direct exposure or various other types of ultraviolet light direct exposure, such as tanning beds. They are more than likely to establish on the locations of your skin that receive one of the most sunlight exposure, including the face, rear of hands, upper body, shoulders and forearms.

Whats' app or Call us if you are incapable to discover a visit day or time that fits you. Free consultation with our therapist to review your treatment plan. There could be a little recurring painful for a couple of minutes after treatment as well as, occasionally, a sore may develop and continue for a couple of hours. With interest-free finance offered, you can spread the price of your therapy to fit you.

Why select Levura Over various Other Hify Skin tightening Up Options?

Can you fix a prolapse with pelvic floor exercises?

Pelvic floor exercises can improve the symptoms in mild and moderate cases (first- to third-degree prolapse) and sometimes also prevent the organs from slipping down further. The beneficial effects may already be noticeable after a few weeks.

There may be some prickling with the first cold, but most people get an anaesthetic result from the extreme freezing temperatures. Some clients have some light pain for the initial day after the procedure. Here is a slideshow of one of the most usual kinds of blemishes as seen from a side view. The effects of applying low temperature level to the skin gradually raises as the temperature level goes down.

How long does a pelvic floor repair last?

Healing takes around 3 months, so during this time you should avoid any task that can put pressure on the repair i.e. lifting, straining, vigorous exercise, coughing and constipation. You should plan to take 6 weeks off work, but this all depends on the type of role you have.

Your specialist will discuss the threats connected with Cryotherapy with you prior to your therapy. New advancements in cryosurgery with the CryoPen brings control over temperature levels and penetration deepness. The CryoPen supplies pin- factor accuracy as well as a constant freeze temperature.CryoPen is a direct cryosurgical tool, using pressurised fluid nitrous dioxide.It can bring the spot to a temperature as reduced as -89 ° C. ... I'm thrilled with the results of my recent LVL (" lash quantity lift") treatment.

For the elimination of any kind of pigmented areas, just one treatment is commonly needed making use of the CryoPen ™. Mild painful following the treatment-- Instantly after the procedure, you will likely experience mild to medium painful that may last for numerous minutes to a hr. Once more, do not be also worried about the painful as it vanishes naturally. Swelling and soreness is a normal and immediate response as well as usually settles after a couple of days. A hassle-free on/off switch permits therapy to be controlled as well as minimizes gas use. Once punctured visit website will continue to be without loss for lots of weeks. Right Here at Calder Vets we satisfaction ourselves available the absolute best treatment alternatives for our people.

I likewise believe the rates are extremely reasonable and also have recommended Skin Excellence to my sibling, that has actually begun the same therapy. There are no constraints on task except to protect the location from damages or abrasion. By prominent demand, we have developed a webinar where Tanya Cooper the Clinical Director at the distinguished Manor Ranch Day spa & Center consider several of the inovations in fat removal innovation. Our team believe everybody ought to have access to this info so we have made it absolutely free. See it today & learn all about fat decrease & fat elimination innovation. • Light stinging adhering to the procedure-- Quickly after the procedure, you will likely experience mild to tool stinging that may last for several mins to a hr. For a little bigger areas we can split the therapy right into numerous visits getting rid of the location over a number of sessions.

Lilly added volume and measurement to my stick directly, long blonde lashes. I really feel so rather and also awake now without makeup, and with mascara, the added dramatization is extreme in the most effective method. So happy I discovered a method to enhance my lashe without those high-maintenance and also harmful extensions. I have actually been coming below for over a month now for blue LED light treatment and also can not suggest enough! The treatment itself has actually done marvels for my acne, the team are charming as well as the place is terrific.

[gabriellakirtonblog]

How to Help a New Mom Return to Heavy Lifting

I met Amanda about a year ago. A CrossFit athlete who’d trained throughout her pregnancy, she believed she’d done everything right. She’d listened to her doctor, her coaches, and her body. Sure, she had the occasional leak here and there, but she brushed them off as a normal part of pregnancy.

Six weeks after giving birth, Amanda received clearance from her doctor to resume her workouts, as many women do. But this time things felt different.

She realized that her core was caving inward. She started leaking more frequently during her training sessions. And she noticed what felt like “marbles” rolling down her vagina.

She sought out a physical therapist specializing in the pelvic floor. The news wasn’t what Amanda wanted to hear.

She was diagnosed with a hypertonic (overactive) pelvic floor and organ prolapse. Her therapist couldn’t assess the degree of her prolapse because her pelvic floor muscles were far too tight.

The therapist suggested Amanda suspend her strength training. Naturally, this was a hard blow.

That’s when Amanda hired me. During her initial assessment, I could hear the sadness in her voice. She felt her body was broken and blamed herself. At one point when I was checking her core, she jumped up at my touch and had to use the washroom.

In our first session, I had Amanda do the usual pelvic floor exercises—glute bridges, clamshells. I could tell Amanda was less than enthusiastic about this gentler program. She is, after all, an athlete at heart.

So I made a decision that would change the direction of my career. I put a barbell in her hands and got her lifting.

Amanda’s body language changed instantly. For the first time in a while, she was hopeful. I scaled back the standard rehab moves and taught her strategies to manage and heal her pelvic floor.

Amanda is hardly alone. There are lots of women out there just like her. They crave higher-level training and are bored and discouraged by traditional pelvic floor rehab, which feels like a massive step backward.

That’s why I switched my focus from everyday moms to postpartum female athletes dealing with pelvic health issues.

I focus on my clients’ strengths, not their symptoms. Your client, not her condition, comes first. That’s what I learned from Amanda. If they enjoy lifting, I’ll work with them to include it in their program in a safe, restorative way, because women heal best when they feel empowered.

I’m not saying there’s a quick fix. There isn’t. Depending on the severity of your client’s symptoms, it can take a year or more for her to get back to her 1RM, much less achieve a new PR. But those goals are possible, and these strategies will keep her moving toward them.

But first, a quick anatomy lesson.

What Is Pelvic Floor Dysfunction? 

It’s when your pelvic floor muscles aren’t working right. (Aren’t you glad we cleared that up?)

Your pelvic floor isn’t actually very floor-like. It’s more like a pelvic hammock, spanning from your tailbone to your pubic bone and supporting organs like the bladder, bowel, and abdomen.

When the hammock works like it should, it holds those organs in place and helps prevent leakage. But if it isn’t functioning properly, things can get pretty screwy (and more than a little damp).

Sometimes the urethral muscles are affected, causing leaks. Sometimes bowel control is compromised, causing … other leaks. And sometimes you get prolapse, when the organs inside the pelvis slip from their normal spot and bulge into the vagina.

Pregnancy and childbirth can trigger it, but in fact many things can bring the condition on: aging, chronic coughing, even heavy lifting. In fact, some one in three women have pelvic floor disorders. It affects more women than high blood pressure, diabetes, or breast cancer, but you don’t hear about it nearly as often. I mean, it’s not exactly cocktail party conversation.

But you will have to bring it up. Which brings us to the first item on our list of postpartum training do’s and don’ts.

Do: Ask your client’s consent to talk about it

Asking clients about their private areas can be uncomfortable. The only way to get past this is to ask for her consent. Ask for it early; ask for it often.

Here’s a script I’ll use:

“I see you’ve had a baby recently. Congratulations!

I’m going to ask you some questions that may seem personal. If you’re uncomfortable at any time, it’s 100 percent okay to tell me you don’t want to answer, and I’ll stop. Is that okay with you?”

Explain what the pelvic floor is and its anatomical purpose. Tell her that pelvic health symptoms can be common after birth and that there are things you can do to manage them and keep the pelvic floor safe during training.

Sarah Ellis Duvall, PT, DPT, CPT, recommends literally pulling out an anatomy book during this talk. Not only does this make it easier for the client to visualize what you’re explaining, it also makes the conversation feel less personal.

READ ALSO: “Why You Can’t Train a New Mom Like Any Other Type of Client”

Don’t: Do anything without professional guidance 

Next ask if your client has a pelvic floor physical therapist (physiotherapist in Canada). If she does, great!

But there’s a good chance she doesn’t; plenty of women are unfamiliar with pelvic floor physical therapy. In fact, it’s entirely possible that no one, not even her doctor, has asked about her pelvic floor function, much less explained treatment options.

While pelvic floor problems are common, they’re not normal, as many pregnant and postpartum women assume. And for anyone experiencing these symptoms, they can and should seek treatment.

In my opinion, seeing a pelvic floor PT is the best way to start.

If you need help finding one, try the American Physical Therapy Association. (And if you plan on training women with pelvic floor issues, I suggest you make some friends in that field.)

Have your client book an appointment and be sure she receives assessments both while lying down and standing up. Many therapists don’t think to do a standing assessment, but you don’t do many lifts from a supine position.

The therapist can provide your client with training guidelines based on the assessment results. For example, the therapist may recommend avoiding a wide stance, or single-leg or lateral moves, all of which are problematic for women with prolapse.

When one of my clients complained of incontinence and pelvic pain following her workouts, I collaborated with her physical therapist to come up with a routine where I’d have her lie down during breaks and focus on relaxing her pelvic floor.

Don’t be afraid to reach out to the physical therapist directly. Introduce yourself. Ask to have a copy of the assessment emailed to you. Make it clear that you want to work together for your mutual client’s benefit. In my experience, physical therapists respond very well to that.

READ ALSO: “Top Five Things to Know About Post-Pregnancy Clients”

Do: Coach her to do Kegels

Most women have heard of a Kegel, but that doesn’t mean they know how to do one.

They may squeeze too hard or too much, possibly leading to an overactive pelvic floor. Or they may be pushing down instead of lifting up and in.

A proper Kegel contraction should feel like you’re lifting your vagina and anus up and into your body, like you’re trying to pick up a marble using those muscles.

You hold it isometrically, and then relax the muscles. Both phases, contraction and relaxation, are critical for strengthening the pelvic floor. As Duvall explains in this video, it’s no different from building the biceps with arm curls: If you can’t work the muscle through a full range of motion, shortening and lengthening it, you won’t get all the benefits of the exercise.

To make sure your client is doing her Kegels properly, you need to be comfortable asking about it. Encourage her to work on them with her physical therapist. (Good thing you’ve made sure she has one!)

I like to have my clients work on Kegels by incorporating a diaphragmatic breath (aka connection breath, piston breath, and/or core breath). I usually have the client lie on her back, but she can also do this seated, side lying, or standing.

Have her lie on her back with knees bent and feet flat.

Tell her to imagine pulling her hip bones into her belly button. (This cues her to activate her transverse abdominis, providing extra protection and stability.)

Now have her inhale through her nose, drawing breath up into and expanding the ribcage.

Next have her exhale through her mouth (as if she’s blowing through a straw) while performing a Kegel, gently contracting her pelvic floor (20 to 30 percent of max effort is all it takes).

Big caveat here:

If your client has a hypertonic (overactive, excessively tight) pelvic floor, she may not be ready for Kegels yet.

That’s okay. Simply scale back the load until her PT gives the go-ahead to start doing them. At that point, you can work on building strength and endurance and gradually add back load.

Until then, she should focus on “reverse Kegels” — relaxing her pelvic muscles.

Don’t: Have her do the Valsalva maneuver

You’re probably familiar with the Valsalva maneuver, in which you hold your breath to stabilize your spine during heavy lifts. It puts a lot of pressure on the pelvic floor, which is bad news for a woman who’s still healing that area.

One solution is to teach your client a modified version of the Valsalva. I like to use Julie Wiebe’s “blow before you go” cue, telling clients to exhale slightly just before a lift. This relieves a bit of the intra-abdominal pressure.

But if even that is too much for your client, you may need to scale back the intensity to avoid any kind of breath holding. Once your client is symptom-free, you can reintroduce the Valsalva into her lifts.

Do: Incorporate Kegels into lifts

Cuing her to exhale slightly and do a Kegel before her lifts can help provide support. I’ll use the barbell deadlift as an example.

Begin with about 50 percent of her former 1RM. (If she doesn’t know her 1RM, aim for a weight she can use for 10 to 12 reps without straining.)

To perform: 

Have her stand with her shins against the bar, as she normally would, with her ribs stacked over her hips. (Depending on her symptoms, she may want to use a narrower stance.)

Have her hinge forward, maintaining a neutral alignment.

Have her grab the bar and inhale.

A split second before the lift, she should exhale slightly (“blow before you go”), perform a Kegel, and then complete the lift.

It may take her a few tries. But once she has the hang of it, she can use the technique when lifting anything—a barbell, a baby, a grocery bag. I encourage my clients to use it in their everyday lives for practice.

But once again, if she’s not ready for Kegels yet, do not have her do them during lifts. She may need to work with a lighter load until her therapist gives her clearance.

Don’t: Assume what works for one will work for all

Every woman is different. Each will progress at her own rate. I’ve had women who can add weight within minutes of learning this technique. Others may need several weeks before progressing. The goal is to find each client’s symptom-free zone.

Let her symptoms guide you. If she experiences symptoms during a lift, reduce the load by 10 percent and try again. (You can add reps with the reduced load.)

With my clients, I like to increase the weight every four weeks. But it’s always a judgment call. If she’s adapting well and up for the challenge, she may be able to add weight sooner. If she experiences symptoms, go back to the original weight and try again in a few weeks.

Do: Encourage her to take the long view

It’s natural for female athletes to want to pick up right where they left off, and it’s hard to accept when their bodies won’t let them. They may compare themselves to other postpartum moms who appear to have bounced back faster.

If a client makes a negative comment about her body or progress, I validate her by saying “I hear you.” Then I encourage her to talk. Most of the time, she just needs to process her feelings. It also helps to know she isn’t the only one who’s frustrated about her recovery process.

At the end of an intense or frustrating training session, I like having her lie on her back with her feet flat on the floor and do some diaphragmatic breathing for a few minutes. As she does this, I tell her to think about “opening up” her pelvic floor muscles.

It’s a positive, rejuvenating way to finish a workout.

Don’t: Think you’re an expert now

Don’t get me wrong: I’m really glad you’re reading this blog post. I hope it’s helpful. But please don’t assume you now know enough to train postpartum athletes. When it comes to a client’s health and safety, more education is always better.

There are some great resources out there. If possible, I recommend collaborating with a postnatal specialist, or at least a colleague who’s experienced in this area, until you’re ready to go solo.

I’ve taken and highly recommend the following courses:

Female Athlete: Ready for Impact and High Intensity (Julie Wiebe, PT)

Pregnancy and Postpartum Athleticism (Brianna Battles)

The Female Athlete: Bulletproof Your Core and Pelvic Floor (Antony Lo)

Snatch: A Female-Inclusive Approach to Kettlebell Training (Haley Shevener)

Remember, the more you know, the more confident you’ll be. And the more confident you are, the more comfortable your client will be.

Back to Amanda

After four months of training with me, Amanda saw her symptoms disappear. Her therapist was happy. Most important, Amanda was feeling like herself again.

We kept in touch, and about three months ago, I caught her performing a 265-pound deadlift for three reps. She was happy to report no leaking.

Amanda is now pregnant again, and we’re working together once more. She’s still lifting, but with a better understanding of pelvic floor health, she’s doing it in a safer way, scaling back to guard against any post-pregnancy pelvic floor dysfunction.

READ ALSO: “Exercising While Pregnant? Prenatal Training Advice for Personal Trainers”

Don’t get me wrong: I’m not saying you should push your client to go all-out. But I’m not saying you should treat her with kid gloves either.

What I am saying is that you’re not restricted to corrective moves on a yoga mat or stability ball. Those exercises can have a place in your client’s program. But lifting has its place too.

Teaching a postpartum client proper movement mechanics for lifting will help strengthen not just her pelvic floor but her confidence as well. And as we all know, it’s useful for everyday life.

I thought about this recently when I helped my husband lift a heavy piece of furniture. If I hadn’t worked toward regaining my 1RM after giving birth to my own children, I might be the one looking for a postpartum training specialist.

So I know from personal as well as professional experience that women with pelvic health symptoms don’t want to be coached as if they’re permanently damaged. And they don’t need to be. They’re resilient, not broken.

Coaching Pre- and Postnatal Women?

Is one of your career goals to help women enjoy healthy pregnancies, and to safely return to full strength as soon as possible after childbirth?

The Pre- & Postnatal Coaching Certification from our friends over at Girls Gone Strong can teach you everything you need to know. You’ll learn the skills and techniques to train women at all stages of their pregnancy and beyond. You’ll understand the biology, psychology, and physiology of pregnancy and childbirth, and come away with the coaching and communication skills you need to help your clients achieve their goals.

–> Learn more about Girls Gone Strong’s Pre- & Postnatal Coaching Certification

    The post How to Help a New Mom Return to Heavy Lifting appeared first on The PTDC.

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[fitono]

How to Help a New Mom Return to Heavy Lifting

I met Amanda about a year ago. A CrossFit athlete who’d trained throughout her pregnancy, she believed she’d done everything right. She’d listened to her doctor, her coaches, and her body. Sure, she had the occasional leak here and there, but she brushed them off as a normal part of pregnancy.

Six weeks after giving birth, Amanda received clearance from her doctor to resume her workouts, as many women do. But this time things felt different.

She realized that her core was caving inward. She started leaking more frequently during her training sessions. And she noticed what felt like “marbles” rolling down her vagina.

She sought out a physical therapist specializing in the pelvic floor. The news wasn’t what Amanda wanted to hear.

She was diagnosed with a hypertonic (overactive) pelvic floor and organ prolapse. Her therapist couldn’t assess the degree of her prolapse because her pelvic floor muscles were far too tight.

The therapist suggested Amanda suspend her strength training. Naturally, this was a hard blow.

That’s when Amanda hired me. During her initial assessment, I could hear the sadness in her voice. She felt her body was broken and blamed herself. At one point when I was checking her core, she jumped up at my touch and had to use the washroom.

In our first session, I had Amanda do the usual pelvic floor exercises—glute bridges, clamshells. I could tell Amanda was less than enthusiastic about this gentler program. She is, after all, an athlete at heart.

So I made a decision that would change the direction of my career. I put a barbell in her hands and got her lifting.

Amanda’s body language changed instantly. For the first time in a while, she was hopeful. I scaled back the standard rehab moves and taught her strategies to manage and heal her pelvic floor.

Amanda is hardly alone. There are lots of women out there just like her. They crave higher-level training and are bored and discouraged by traditional pelvic floor rehab, which feels like a massive step backward.

That’s why I switched my focus from everyday moms to postpartum female athletes dealing with pelvic health issues.

I focus on my clients’ strengths, not their symptoms. Your client, not her condition, comes first. That’s what I learned from Amanda. If they enjoy lifting, I’ll work with them to include it in their program in a safe, restorative way, because women heal best when they feel empowered.

I’m not saying there’s a quick fix. There isn’t. Depending on the severity of your client’s symptoms, it can take a year or more for her to get back to her 1RM, much less achieve a new PR. But those goals are possible, and these strategies will keep her moving toward them.

But first, a quick anatomy lesson.

What Is Pelvic Floor Dysfunction? 

It’s when your pelvic floor muscles aren’t working right. (Aren’t you glad we cleared that up?)

Your pelvic floor isn’t actually very floor-like. It’s more like a pelvic hammock, spanning from your tailbone to your pubic bone and supporting organs like the bladder, bowel, and abdomen.

When the hammock works like it should, it holds those organs in place and helps prevent leakage. But if it isn’t functioning properly, things can get pretty screwy (and more than a little damp).

Sometimes the urethral muscles are affected, causing leaks. Sometimes bowel control is compromised, causing … other leaks. And sometimes you get prolapse, when the organs inside the pelvis slip from their normal spot and bulge into the vagina.

Pregnancy and childbirth can trigger it, but in fact many things can bring the condition on: aging, chronic coughing, even heavy lifting. In fact, some one in three women have pelvic floor disorders. It affects more women than high blood pressure, diabetes, or breast cancer, but you don’t hear about it nearly as often. I mean, it’s not exactly cocktail party conversation.

But you will have to bring it up. Which brings us to the first item on our list of postpartum training do’s and don’ts.

Do: Ask your client’s consent to talk about it

Asking clients about their private areas can be uncomfortable. The only way to get past this is to ask for her consent. Ask for it early; ask for it often.

Here’s a script I’ll use:

“I see you’ve had a baby recently. Congratulations!

I’m going to ask you some questions that may seem personal. If you’re uncomfortable at any time, it’s 100 percent okay to tell me you don’t want to answer, and I’ll stop. Is that okay with you?”

Explain what the pelvic floor is and its anatomical purpose. Tell her that pelvic health symptoms can be common after birth and that there are things you can do to manage them and keep the pelvic floor safe during training.

Sarah Ellis Duvall, PT, DPT, CPT, recommends literally pulling out an anatomy book during this talk. Not only does this make it easier for the client to visualize what you’re explaining, it also makes the conversation feel less personal.

READ ALSO: “Why You Can’t Train a New Mom Like Any Other Type of Client”

Don’t: Do anything without professional guidance 

Next ask if your client has a pelvic floor physical therapist (physiotherapist in Canada). If she does, great!

But there’s a good chance she doesn’t; plenty of women are unfamiliar with pelvic floor physical therapy. In fact, it’s entirely possible that no one, not even her doctor, has asked about her pelvic floor function, much less explained treatment options.

While pelvic floor problems are common, they’re not normal, as many pregnant and postpartum women assume. And for anyone experiencing these symptoms, they can and should seek treatment.

In my opinion, seeing a pelvic floor PT is the best way to start.

If you need help finding one, try the American Physical Therapy Association. (And if you plan on training women with pelvic floor issues, I suggest you make some friends in that field.)

Have your client book an appointment and be sure she receives assessments both while lying down and standing up. Many therapists don’t think to do a standing assessment, but you don’t do many lifts from a supine position.

The therapist can provide your client with training guidelines based on the assessment results. For example, the therapist may recommend avoiding a wide stance, or single-leg or lateral moves, all of which are problematic for women with prolapse.

When one of my clients complained of incontinence and pelvic pain following her workouts, I collaborated with her physical therapist to come up with a routine where I’d have her lie down during breaks and focus on relaxing her pelvic floor.

Don’t be afraid to reach out to the physical therapist directly. Introduce yourself. Ask to have a copy of the assessment emailed to you. Make it clear that you want to work together for your mutual client’s benefit. In my experience, physical therapists respond very well to that.

READ ALSO: “Top Five Things to Know About Post-Pregnancy Clients”

Do: Coach her to do Kegels

Most women have heard of a Kegel, but that doesn’t mean they know how to do one.

They may squeeze too hard or too much, possibly leading to an overactive pelvic floor. Or they may be pushing down instead of lifting up and in.

A proper Kegel contraction should feel like you’re lifting your vagina and anus up and into your body, like you’re trying to pick up a marble using those muscles.

You hold it isometrically, and then relax the muscles. Both phases, contraction and relaxation, are critical for strengthening the pelvic floor. As Duvall explains in this video, it’s no different from building the biceps with arm curls: If you can’t work the muscle through a full range of motion, shortening and lengthening it, you won’t get all the benefits of the exercise.

To make sure your client is doing her Kegels properly, you need to be comfortable asking about it. Encourage her to work on them with her physical therapist. (Good thing you’ve made sure she has one!)

I like to have my clients work on Kegels by incorporating a diaphragmatic breath (aka connection breath, piston breath, and/or core breath). I usually have the client lie on her back, but she can also do this seated, side lying, or standing.

Have her lie on her back with knees bent and feet flat.

Tell her to imagine pulling her hip bones into her belly button. (This cues her to activate her transverse abdominis, providing extra protection and stability.)

Now have her inhale through her nose, drawing breath up into and expanding the ribcage.

Next have her exhale through her mouth (as if she’s blowing through a straw) while performing a Kegel, gently contracting her pelvic floor (20 to 30 percent of max effort is all it takes).

Big caveat here:

If your client has a hypertonic (overactive, excessively tight) pelvic floor, she may not be ready for Kegels yet.

That’s okay. Simply scale back the load until her PT gives the go-ahead to start doing them. At that point, you can work on building strength and endurance and gradually add back load.

Until then, she should focus on “reverse Kegels” — relaxing her pelvic muscles.

Don’t: Have her do the Valsalva maneuver

You’re probably familiar with the Valsalva maneuver, in which you hold your breath to stabilize your spine during heavy lifts. It puts a lot of pressure on the pelvic floor, which is bad news for a woman who’s still healing that area.

One solution is to teach your client a modified version of the Valsalva. I like to use Julie Wiebe’s “blow before you go” cue, telling clients to exhale slightly just before a lift. This relieves a bit of the intra-abdominal pressure.

But if even that is too much for your client, you may need to scale back the intensity to avoid any kind of breath holding. Once your client is symptom-free, you can reintroduce the Valsalva into her lifts.

Do: Incorporate Kegels into lifts

Cuing her to exhale slightly and do a Kegel before her lifts can help provide support. I’ll use the barbell deadlift as an example.

Begin with about 50 percent of her former 1RM. (If she doesn’t know her 1RM, aim for a weight she can use for 10 to 12 reps without straining.)

To perform: 

Have her stand with her shins against the bar, as she normally would, with her ribs stacked over her hips. (Depending on her symptoms, she may want to use a narrower stance.)

Have her hinge forward, maintaining a neutral alignment.

Have her grab the bar and inhale.

A split second before the lift, she should exhale slightly (“blow before you go”), perform a Kegel, and then complete the lift.

It may take her a few tries. But once she has the hang of it, she can use the technique when lifting anything—a barbell, a baby, a grocery bag. I encourage my clients to use it in their everyday lives for practice.

But once again, if she’s not ready for Kegels yet, do not have her do them during lifts. She may need to work with a lighter load until her therapist gives her clearance.

Don’t: Assume what works for one will work for all

Every woman is different. Each will progress at her own rate. I’ve had women who can add weight within minutes of learning this technique. Others may need several weeks before progressing. The goal is to find each client’s symptom-free zone.

Let her symptoms guide you. If she experiences symptoms during a lift, reduce the load by 10 percent and try again. (You can add reps with the reduced load.)

With my clients, I like to increase the weight every four weeks. But it’s always a judgment call. If she’s adapting well and up for the challenge, she may be able to add weight sooner. If she experiences symptoms, go back to the original weight and try again in a few weeks.

Do: Encourage her to take the long view

It’s natural for female athletes to want to pick up right where they left off, and it’s hard to accept when their bodies won’t let them. They may compare themselves to other postpartum moms who appear to have bounced back faster.

If a client makes a negative comment about her body or progress, I validate her by saying “I hear you.” Then I encourage her to talk. Most of the time, she just needs to process her feelings. It also helps to know she isn’t the only one who’s frustrated about her recovery process.

At the end of an intense or frustrating training session, I like having her lie on her back with her feet flat on the floor and do some diaphragmatic breathing for a few minutes. As she does this, I tell her to think about “opening up” her pelvic floor muscles.

It’s a positive, rejuvenating way to finish a workout.

Don’t: Think you’re an expert now

Don’t get me wrong: I’m really glad you’re reading this blog post. I hope it’s helpful. But please don’t assume you now know enough to train postpartum athletes. When it comes to a client’s health and safety, more education is always better.

There are some great resources out there. If possible, I recommend collaborating with a postnatal specialist, or at least a colleague who’s experienced in this area, until you’re ready to go solo.

I’ve taken and highly recommend the following courses:

Female Athlete: Ready for Impact and High Intensity (Julie Wiebe, PT)

Pregnancy and Postpartum Athleticism (Brianna Battles)

The Female Athlete: Bulletproof Your Core and Pelvic Floor (Antony Lo)

Snatch: A Female-Inclusive Approach to Kettlebell Training (Haley Shevener)

Remember, the more you know, the more confident you’ll be. And the more confident you are, the more comfortable your client will be.

Back to Amanda

After four months of training with me, Amanda saw her symptoms disappear. Her therapist was happy. Most important, Amanda was feeling like herself again.

We kept in touch, and about three months ago, I caught her performing a 265-pound deadlift for three reps. She was happy to report no leaking.

Amanda is now pregnant again, and we’re working together once more. She’s still lifting, but with a better understanding of pelvic floor health, she’s doing it in a safer way, scaling back to guard against any post-pregnancy pelvic floor dysfunction.

READ ALSO: “Exercising While Pregnant? Prenatal Training Advice for Personal Trainers”

Don’t get me wrong: I’m not saying you should push your client to go all-out. But I’m not saying you should treat her with kid gloves either.

What I am saying is that you’re not restricted to corrective moves on a yoga mat or stability ball. Those exercises can have a place in your client’s program. But lifting has its place too.

Teaching a postpartum client proper movement mechanics for lifting will help strengthen not just her pelvic floor but her confidence as well. And as we all know, it’s useful for everyday life.

I thought about this recently when I helped my husband lift a heavy piece of furniture. If I hadn’t worked toward regaining my 1RM after giving birth to my own children, I might be the one looking for a postpartum training specialist.

So I know from personal as well as professional experience that women with pelvic health symptoms don’t want to be coached as if they’re permanently damaged. And they don’t need to be. They’re resilient, not broken.

Coaching Pre- and Postnatal Women?

Is one of your career goals to help women enjoy healthy pregnancies, and to safely return to full strength as soon as possible after childbirth?

The Pre- & Postnatal Coaching Certification from our friends over at Girls Gone Strong can teach you everything you need to know. You’ll learn the skills and techniques to train women at all stages of their pregnancy and beyond. You’ll understand the biology, psychology, and physiology of pregnancy and childbirth, and come away with the coaching and communication skills you need to help your clients achieve their goals.

–> Learn more about Girls Gone Strong’s Pre- & Postnatal Coaching Certification

    The post How to Help a New Mom Return to Heavy Lifting appeared first on The PTDC.

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