Menopause Matters Forum

Menopause Discussion => All things menopause => Topic started by: shrosphirelass on September 26, 2019, 10:42:52 AM

Title: Exercises to help with VA
Post by: shrosphirelass on September 26, 2019, 10:42:52 AM

Can anyone point me in the direction of where I can get information about the kind of exercises to do to strengthen the pelvic floor? Thanks

Title: Re: Exercises to help with VA
Post by: Emma on September 26, 2019, 12:03:16 PM

https://www.csp.org.uk/frontline/article/pelvic-floor-muscle-training

https://www.menopausematters.co.uk/article-vaginal-atrophy.php

https://www.menopausematters.co.uk/magazine/pdf/Article%20-%20Laugh%20Not%20Leak.pdf

https://www.menopausematters.co.uk/vaginalresources.php

Lots of other assorted health and fitness articles here:
https://www.menopausematters.co.uk/magazine/articles-latest.php

https://www.menopausematters.co.uk/magazine/articles-fitness.php

"If you are suffering post­menopausal lack of genital tone and strength, using ben wa balls is a delicious way to exercise." -
https://www.menopausematters.co.uk/magazine/pdf/Article%20Sex%20toys.pdf

Title: Re: Exercises to help with VA
Post by: shrosphirelass on September 26, 2019, 06:01:58 PM

Thank you Emma, much appreciated.

Title: Re: Exercises to help with VA
Post by: Wrensong on September 26, 2019, 06:13:13 PM

Great to have all this in one place Emma  :) Thank you.

Title: Re: Exercises to help with VA
Post by: Elizabethlovejoy on September 26, 2019, 07:18:07 PM

The Squeezy app is excellent and was recommended to me by a women's health physio.

Title: Re: Exercises to help with VA
Post by: Emma on September 27, 2019, 01:03:34 PM

RE: Birdy's warning, see this video on Youtube "Who shouldn't do pelvic floor exercises":

https://youtu.be/iSRWTxA4O5I

"There are some people that shouldn't do pelvic floor exercises before having a proper screen with their qualified specialist physiotherapist. Or a doctor or someone who knows about the area.
Those are people who are getting pain downstairs. Or potentially, if they are having leakage, it could be that instead of the muscle being really weak, the muscle is really tight."

Title: Re: Exercises to help with VA
Post by: Hurdity on September 28, 2019, 03:53:06 PM

I take it from this that there is a minority of women (unfortunately Birdy sounds like you are one of them) who are experiencing those symptoms mentioned, for whom a consultation prior to doing the exercises is essential, but for the vast majority of women whose only symptoms are the obvious - leakage, urge/stress incontinence etc we just go ahead as normal and do our exercises! If it were any different the warnings would be out there on all the links and standard info which it isn't. I do not intend to consult anyone in order to continue with mine as I don't have any other symptoms that are mentioned.

As for the coy woman (Jilly Bond) on that video link on Youtube "Those are people who are getting pain downstairs".

DOWNSTAIRS  :o.

She needs a good talking to by Jane Lewis. For goodness sake - it's a

vagina, vagina, VAGINA and vulva vulva VULVA ..  vagina, vagina, VAGINA and vulva vulva VULVA ..  vagina, vagina, VAGINA and vulva vulva VULVA ..  vagina, vagina, VAGINA and vulva vulva VULVA ..  vagina, vagina, VAGINA and vulva vulva VULVA ..  vagina, vagina, VAGINA and vulva vulva VULVA .. 

Hurdity x

Title: Re: Exercises to help with VA
Post by: Sparkler on September 28, 2019, 05:01:26 PM

Hi there

Just a thought.......

I had surgery for prolapse in 1997 and have current prolapse issues and a weak (barely there) pelvic floor. I recommend looking at Michelle Kenway exercise advice. She does a little bit of pelvic floor work but most crucially makes it clear what exercises you should NOT do, in order to protect your pelvic floor.

Her ‘inside out' workout has helped me get stronger and relieved back pain without putting any additional pressure on the pelvic floor, so for example my back ache has gone and I feel better than I have done in a while.

She is an Australian Women's Physio. Might not be what you want or need but I feel her stuff won't do you any harm and it helped me.

Sparkler
X

Title: Re: Exercises to help with VA
Post by: Donnadoobie on September 29, 2019, 07:21:08 AM

I was also told not to do PF exercises, as I have an overactive PF. 

Go and see a women's health physio.  I did and found it very helpful.

Title: Re: Exercises to help with VA
Post by: Maryjane on September 29, 2019, 08:54:40 AM

Yes contrary to popular belief it's not all about squeezing for dear life there are those ( more than is realised ) that actually have hypertonic PF which can also cause leakage it's not all about laxity where leakage is concerned, you can also have a tight & lax PF at the same time, which can also cause leakage.

I see a women's health physio & I don't need to do PF exercises & many ladies in my group have also been told to stop doing them as they are over tight.

Athletes especially can suffer from bladder issues due to being hypertonic there PF is permanently switched on.

There are more and more articles now on this problem of over tight, also it's about the PF working in harmony so when doing a PF its very important to release & relax it otherwise it gets stuck in a tight state a PF has to work in harmony & to work when called to action but to relax when not needed.

Also so many don't know how to do a PF correctly it's about coordination of the breath & starting at the back passage not a case of just squeezing the vagina with all your might with the incorrect breath as many think is the correct way.

I have been in a lot of groups over the years ( pelvic pain) & the majority have been told to stop doing PF exercises & do reverse kegels.

I have a check up every 3-6 months with my WHPT & my PF works perfectly & that's from doing no PF exercises as the PF exercises where causing me pain.

Title: Re: Exercises to help with VA
Post by: CLKD on September 29, 2019, 10:48:08 AM

Morning MJ!

Hurdity - if ladies want to call their vaginas 'down stairs' etc. that is OK!  It does depend who one is talking to i.e. the age group.  Ethnic group too.  How well one knows the people one is discussing vaginas with ..........

The important issue is to get the information out there  ;)

Title: Re: Exercises to help with VA
Post by: shrosphirelass on September 29, 2019, 11:18:40 AM

Hi Hurdity,
I agree about being frank with language. Language is really powerful and helps to shape peoples attitudes and experiences.  CLKD I find talking about such things difficult, but I think if more professionals were open and frank it would ultimately make the rest of us feel more at ease. Obviously sensitivity is required. What we want is for people to be knowlegeable and have appropriate choices available.

Title: Re: Exercises to help with VA
Post by: shrosphirelass on September 29, 2019, 12:06:26 PM

I'm practicing saying the v words outloud to myself as a start!

Title: Re: Exercises to help with VA
Post by: CLKD on September 29, 2019, 01:12:11 PM

I was a long while before DH persuaded me to say 'vagina'  ::) but I have no problem if ladies want to call it something else as long as it's not the 'c' word  >:(

Title: Re: Exercises to help with VA
Post by: Joaniepat on July 20, 2020, 09:03:29 PM

Topic bumped for Sage. Especially see Birdy's and Maryjanes's comments.

Title: Re: Exercises to help with VA
Post by: Sage 🍃 on July 21, 2020, 03:01:33 PM

Thanks so much, Joanipat. Bobidy, you seem very knowledgeable, is there an online source where I can find exercises for tight pelvic floor? I'm afraid we don't have a women's health physiotherapist available now and due to the pandemic I doubt we will have one until next year. I live in an isolated spot and we have only one hospital. Thanks in advance.

Title: Re: Exercises to help with VA
Post by: Sage 🍃 on July 24, 2020, 05:04:59 PM

I have found these exercises for tight pelvic floor online. Can anyone vouch for them? Thanks.

https://www.royalberkshire.nhs.uk/patient-information-leaflets/maternity-physio-relaxing-your-pelvic-floor-muscles.htm