Ep. 199: Does Jump Roping Send You To The Bathroom? This Podcast Is For You!
Guest: Dr. Meg Henderson
Topic: We have a great conversation on pelvic floor health, diastasis recti, and how to set up for and recover from a healthy pregnancy.
Dr. Meg Henderson and I met through a local health and wellness blog (Healthy Charleston) and I’m so glad we did.
When I found out that Meg specialized in women’s health at her physical therapy clinic, I immediately asked if she’d be willing to talk with y’all.
It couldn’t have come at a more perfect time since I had just talked with many of my clients who had confessed to being annoyed and self conscious at their inability to do some exercises due to a weak bladder.
So, of course… I had to learn more about so many women suffer from!
What Is The Pelvic Floor?
A poor pelvic floor isn’t just for new moms. Women of all ages and life stages can suffer from pelvic floor symptoms.
Symptoms can include incontinence, discomfort when running or doing other exercises, reduced sensation in the vagina, and more.
But what exactly is the pelvic floor?
The pelvic floor are the muscles that support the pelvic muscles and wrap around the entire pelvis. Much like the core, which makes up most of your trunk, your pelvic floor is a large system of muscles.
When I asked about kegels, Meg taught me that kegels are NOT the exercise you should be relying on. They can over stimulate some muscles while not targeting others and lead to an imbalance and even more damage.
As far as what causes a poor pelvic floor… there can be two causes:
1 – A pelvic floor that is too overtrained
2 – A pelvic floor that is weak (which is most common post pregnancy)
America’s A Little Different
I loved this part of the conversation…
Learning how we’re different from other countries where physical therapy and post natal care is much more advocated.
It’s incredibly sad that we are left on our own to figure out what’s going on and assume that peeing during exercise is normal for women. It doesn’t have to be YOUR normal.
Dr. Meg shares how she recovered from her own post pregnancy side affects and how she helps other new and experienced moms gain strength and recover to have a “normal” life.
It’s All In The Breathing
The most important element/exercise to strengthen the pelvic floor?
Deep belly breathing on your back or even breathing on an exercise ball. Deep and intentional breathing exercises are key and easy to fit into your daily routine.
Even easier than kegels. lol.
Listen to make sure to get the specifics.
Fitness & Diastasis Recti
I’m telling you, SO MUCH INFO IN THIS ONE PODCAST!
Diastasis Recti is a common topic these days, women worried about their ab separation from pregnancy. It’s a legit concern and can slow healing.
So what causes it? Who is at higher risk?
For most women, it’s more genetic than anything. However doing too many moves like planks can cause a “coning” shape of the belly to form which will cause pressure on the abdomonal wall and cause a larger separation.
The key is to listen to your body and be aware. Diastasis Recti is normal during pregnancy, but the severity is what is different.
Listen in to hear recovery moves and tips on taking things slow and easy post pregnancy.
We talk about what you can do BEFORE being pregnant, or even if you never plan to be pregnant to be strong and healthy moving ahead!
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