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Lift Pelvic Organ Support Series: Week One (Instructional)

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Learn more about prolapse and sign up to get the first week of Lift (workout and PDF handout), for free – https://www.femfusionfitness.com/blog/lift-pelvic-organ-support

“Lift” is a 5-week series of videos that may help provide relief for symptoms of mild to moderate pelvic organ prolapse when used as directed. Results are not guaranteed. Everyone has different needs; talk to your healthcare provider if you have questions or concerns about your readiness or appropriateness for participation.

Playlist of videos to help with pelvic pain/tension (if this is more appropriate for you at this time): https://www.youtube.com/playlist?list=PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL

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MEDICAL DISCLAIMER:

FemFusion Wellness LLC / Dr. Bri, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. Our programs, videos, and written texts are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.

By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Brianne Grogan’s negligence.

Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other health care professional. Do not disregard, avoid or delay obtaining medical or health related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.

General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.

For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: http://www.womenshealthapta.org/pt-locator/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.

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Additional links and resources:

Check out my book, “Lady Bits:” http://amzn.to/2iEKqJJ
Things I love: http://bit.ly/2psu7RH
Website: http://www.femfusionfitness.com
Facebook page: http://www.facebook.com/femfusionfitness
Pinterest: http://www.pinterest.com/femfusion
Insta: https://www.instagram.com/femfusionfitness/

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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illness such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!

#MoveMore | #MoveEveryDay | #FeelGoodFitness

FemFusion Fitness: Eat clean. Move every day. Shine brighter!

The Exercise

Pelvic Floor Clinic (Module 2): Pelvic Organ Prolapse

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What is POP, what are treatment options, and what YOU can do to help.

Many of us will not have heard the term prolapse until we experience a problem. But what exactly is a prolapse? And why are so many of us at risk?

The primary cause of prolapse is weakened or damaged pelvic floor muscles. Responsible for supporting each of the pelvic organs, when they are no longer strong enough to carry out this job effectively, it can result in one or more of the organs sagging, or dropping down, into the vagina/rectum. Scarily, it is estimated that 1 in 2 women over the age of 50 will suffer with some form of prolapse.

There are various different types and stages which represent the prolapse severity. For some of us, the symptoms will be so mild that we won’t even visit our doctor. However, even where this is the case, it can still significantly impact on our physical and emotional wellbeing.

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Related videos:
⇢ Looking Back on 10 Years of Kegel8 – Kegel8 10th Anniversary: https://www.youtube.com/watch?v=orznBLyFda8
⇢ You Don’t Have To Live With Incontinence – Here’s The Solution: https://www.youtube.com/watch?v=oXmA9s_yrMk

Where to find us:
⇢ See our full range of pelvic toners: https://www.kegel8.co.uk/
⇢ Subscribe to our YouTube channel: https://www.youtube.com/user/kegel8
⇢ Facebook: https://www.facebook.com/Kegel8
⇢ Instagram: https://www.instagram.com/kegel8uk/
⇢ Twitter: https://twitter.com/kegel8
⇢ Blog: https://www.kegel8.co.uk/blog

If you are interested in our products and would like to receive updates and exclusive offers on our products then sign up to our newsletter here: https://www.kegel8.co.uk/newsletter

The Exercise

Pelvic Organ Prolapse Treatment Vaginal Tape Procedure

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Millions of women can now benefit from the repair of pelvic organ prolapse without the need for an open abdominal surgeryor the removal of the uterus. In this clip, Dr. Raymond Rackley of the Cleveland Clinic Glickman Urological and Kidney Institute discusses minimally invasive options for pelvic organ prolapse treatment. He narrates an animation of a laparoscopic assisted percutaneous vaginal tape procedure. To learn more about treatment options for pelvic organ prolapse and urinary incontinence, download our treatment guide at: http://clevelandclinic.org/prolapseguide
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Go To https://www.intimaterose.com/products/kegel-exercises-for-women-vaginal-weights-pelvic-floor for more information.

Hear Certified Pelvic Rehabilitation Physical Therapist, Amanda Olson, talk about fixing vaginal / pelvic organ prolapse by using Intimate Rose Kegel Exercise System – including 6 vaginal weights and training guide.

Visit our website and learn more about our products at https://www.intimaterose.com/

Intimate Rose Facebook Page: https://www.facebook.com/IntimateRose/

Instagram: https://www.instagram.com/intimaterose/
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The Exercise

Pelvic Organ Prolapse – Nebraska Medicine

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Pelvic organ prolapse is a condition that occurs when the muscles and tissue in your pelvis weaken. Your uterus drops down into your vagina. Sometimes, it comes out through your vaginal opening. Nearly half of all women between ages 50 and 79 have uterine prolapse, or some other form of pelvic organ prolapse. In this video, urogynecologist Kristin Rooney, MD, describes what it is and how it’s treated.

Symptoms

Many women with uterine prolapse have no symptoms. However, if symptoms start, they may include:

Leakage of urine

Feeling of heaviness or fullness in your pelvis

Bulging in your vagina

Lower-back pain

Aching, or the feeling of pressure, in your lower abdomen or pelvis

Who’s at risk

If you have given birth, you have the highest risk for uterine prolapse. If you’ve had a vaginal delivery, you are more likely to develop uterine prolapse than if you’ve had a C-section. If you are menopausal, Caucasian, overweight, or obese, you are also more likely to experience uterine prolapse. Smoking is another factor that increases your risk.

Diagnosis

If your doctor suspects that you have a prolapsed uterus, he or she will probably perform a physical examination to check for irregularities in your pelvis. If you’re also having problems like urinary incontinence or a feeling of incomplete emptying of your bladder, your doctor may perform a procedure called a cystoscopy to examine your bladder and urethra.

Your physician might also order an MRI (magnetic resonance imaging). This procedure uses a magnet and radio waves to create images. This will allow your doctor to get a good look at your kidneys and other pelvic organs.

Treatment

If your uterine prolapse symptoms bother you or keep you from feeling comfortable during everyday activities, talk with your doctor about treatment options. Lifestyle changes, like losing weight, may help. So can a regular routine of Kegel exercises. These strengthen your pelvic floor muscles. To perform a Kegel exercise, you squeeze the muscles you use to control the flow of urine, and hold for up to 10 seconds before releasing. Aim for 50 repetitions a day.

A pessary can provide relief from the symptoms of uterine prolapse. This is a device your doctor inserts into your vagina to support your pelvic organs.

A vaginal hysterectomy is a type of surgery your doctor may recommend. In this procedure, your doctor removes your uterus through your vagina. The healing time is faster. There also are fewer complications than with traditional hysterectomy, which requires an abdominal incision

Complications

A hysterectomy for uterine prolapse carries the risks that all surgery has. This includes the chance of bleeding, infection, injury to the body area involved (in this case, the urinary tract), and problems related to anesthesia.

Prevention

There is no surefire way to prevent uterine prolapse. However, you can lower your risk by:

Losing weight if you’re overweight

Following a diet rich in fiber and fluids to prevent constipation and straining

Avoiding heavy lifting

Quitting smoking

Seeking prompt treatment for a chronic cough, which can place extra pressure on your pelvic organs

Regularly performing Kegel exercises to strengthen your pelvic floor muscles

These strategies may also help if you have already developed uterine prolapse.

Consult your doctor when uterine prolapse symptoms first start to bother you. Don’t wait until your discomfort becomes severe. Regular pelvic exams can help detect uterine prolapse in its early stages.

For more information, call 1-800-922-0000 or visit www.NebraskaMed.com.
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The Exercise

4 Simple Sacroiliac Joint Exercises for Pelvic Strength & Stability

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4 Simple Sacroiliac Joint Exercises for Pelvic Strength & Stability

Sacroiliac joint exercises with Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au to strengthen your buttocks, stabilize your pelvis & protect your pelvic floor.

These 4 sacroiliac joint exercises are general buttock strengthening exercises directed towards conditioning the muscles surrounding the sacroiliac joints. These exercises are not a substitute for medical treatment from your health practitioner. These SIJ exercises are the type of exercises commonly prescribed for SI joint instability.

Sacroiliac joint exercises demonstrated in this video:

1. Floor bridge

Starting position:

Lying supine on a firm surface, knees bent and feet flat

Action

– Push down through your heels and raise your buttocks off the mat
– Breathe out as you raise your body
– Lower your body back to starting position

Bridge Exercise Progression

Place a dumbbell weight on your pelvis

2. Clam

Starting position

Commence lying on a firm surface on your side, knees bent, head and neck supported

Action

– Raise the top leg just above the lower leg keeping your feet in contact
– Lower the lifting leg back to starting position
– Repeat lying on both sides

Clam Progression

Position a weight on the upper outer thigh close to the knee or use an exercise band around the thighs

3. Alternate arm and leg raise

Starting Position

– Lying prone with/without a cushion supporting the hips and pelvis
– Keep the forehead resting down on the back of the hands

Action

– Gently contract your deep abdominal muscles
– Raise one straight leg off the mat
– Lower the leg back to the mat
– Repeat on both sides

Alternate arm and leg raise progression

Lift and lower alternate arm and legs simultaneously

4. Heel prop

Starting position

– Lying prone with/without a pillow supporting the hips and pelvis
– Keep forehead down supported on the back of the hands

Action

– Bend one leg at the knee to approximately 90 degrees (right angle)
– Lift the bent leg pushing the flexed foot towards the ceiling
– Lower the bent leg back to starting position
– Repeat with the other leg

Physical Therapy Tips for Safe Sacroiliac Joint Exercises

– Cease any exercise that causes physical discomfort
– Support the hips and pelvis with a cushion when lying prone
– Progress gradually
– Avoid tensing the pelvic floor pelvic floor muscles during these exercises.

How Many Sacroiliac Joint Exercises?

Commence with whatever feels comfortable for your body, even 1-2 repetitions at a time
Generally aim for 10-12 repetitions of each exercise at a time (1 set)
Repeat up to 3 sets of exercises/day
SIJ strengthening exercises can be performed 3-5 times per week

Research has shown that SIJ exercises for stabilization were effective in postpartum women for pain and disability (1) however some research has failed show that stabilization exercise is any more effective than other treatment regimes (2).

References:
(1) Stuge B, Laerum E, Kirkesola G, Vollestad N. (2004) The efficacy of a treatment program focusing on specifi c stabilizing exercises for pelvic girdle pain aft er pregnancy: A randomized controlled trial. Spine 29:351–359.

(2) Nilsson-Wikmar L, Holm K, Oijerstedt R, Harms-Ringdahl K. (2005) Effect of three different
physical therapy treatments on pain and activity in pregnant women with pelvic girdle
pain: A randomized clinical trial with 3, 6, and 12 months follow-up postpartum. Spine ;30:850–856.
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Also see:
How to Treat Your Low Back Pain and Sciatica

How to Treat a Lumbar Disc Tear or Disc Herniation

How to Prevent Flare-ups of Low Back Pain

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