Prone lying / propping stretch
At each stage of this stretch , a client may choose to stay in that position or to progress to the next position to feel a comfortable stretch with no pain .
• Instruct the client to move into a prone position .
• Prop up on their elbows to feel a gentle stretch in their lower back ( photo 4 ).
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• Push up to lift elbows and add an upper abdominal stretch ( photo 5 ).
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THE QUICK READ
• Hidden pelvic floor issues and pelvic pain affect both men and women
• These are impacted by increased stress and anxiety as well as reduced sleep quality
• Pelvic floor muscles can be either too weak or too tense
• 1 in 2 women who have had children experience a pelvic organ prolapse , 1 in 3 stress urinary incontinence ( leakage of urine with a cough , sneeze , laugh , lift or exercise ) and 1 in 5 experience pelvic or sexual pain
• Challenging emotions can result in breath holding and muscle tightening
• The emotional ‘ waves ’ experienced during the pandemic may contribute to a build-up of muscle tension for some clients
• Holding excess tension in the abdominal wall can put pressure down on the pelvic floor , increasing the risk of issues for some clients
• Stretches , releases and ‘ pelvic floor friendly ’ exercises can be built into client programming , following screening for pelvic floor issues .
Extend the stretch to the hip flexors , lengthening the abdominal wall further through extending the elbows to straighten the arms ( photo 6 ). If there is soreness or an uncomfortable restriction , drop back down into the prone lying or elbow propped position
Sitting – rotation
In a seated rotation stretch clients can feel the release through their obliques ( photo 7 ). They can focus on their breathing while holding the stretch and feel where any overpressure ( additional manual force application ) is needed .
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Referring your clients
Clients can be referred to their GP for any mental or physical health issue or you can directly refer to a women ’ s , men ’ s and pelvic health physiotherapist in your area for pelvic floor issues . More information on the location of physiotherapists is available from The Australian Physiotherapy Association .
For further information you can also call the Continence Foundation of Australia Helpline on 1800 33 00 66 or visit
pelvicfloorfirst . org . au .
MORE
Dianne has created six pregnancyrelated CEC courses available exclusively in Australia through Australian Fitness Network . Ranging from Antenatal Core Training , to Advanced Postnatal Core Programming , all courses are accredited for CECs and other professional development credits , and Network Members , as always , receive special rates . Click here to view Network ’ s complete range of female-focused fitness courses .
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REFERENCES & FURTHER READING
Bø , K ., Nygaard , I . E . Is Physical Activity Good or Bad for the Female Pelvic Floor ? A Narrative Review . Sports Med 50 , 471 – 484 ( 2020 ).
Hannibal KE , Bishop MD . Chronic stress , cortisol dysfunction , and pain : a psychoneuroendocrine rationale for stress management in pain rehabilitation . Phys Ther . 2014 ; 94:1816 – 182 Nijs , J ., Mairesse , O ., Neu , D ., Leysen , L ., Danneels , L ., Cagnie , B ., Meeus , M ., Moens , M ., Ickmans , K . and Goubert , D . ( 2018 ). Sleep Disturbances in Chronic Pain : Neurobiology , Assessment , and Treatment in Physical Therapist Practice . Physical Therapy , 98 ( 5 ), pp . 325-335 .
http :// www . wmhp . com . au / blog / link-between-sleep-and-chronic-pain Dr Rosenberg :
https :// drjoanrosenberg . com / Pelvic Floor First :
http :// www . pelvicfloorfirst . org . au / pages / pelvic-floor-resources . html and http :// www . pelvicfloorfirst . org . au / data / files / Pelvic _ Floor _ First / 10 _ step _ guide _ to _ pelvic _ floor _ safe _ exercise . pdf Jean Hailes :
https :// www . jeanhailes . org . au / healtha-z / bladder-bowel / prolapse-bladder-weakness Women ’ s & Men ’ s Health Physiotherapy : http :// www . wmhp . com . au / blogs / men-have-pelvic-floortoo and http :// www . wmhp . com . au / blog / stressanxiety-pelvic-pain-a-challenging-combination Australian Physiotherapy Association https :// choose . physio / find-a-physio
Dianne Edmonds A physiotherapist based in an obstetric GP clinic , Dianne is a course creator , Women ’ s Health Ambassador for Australian Fitness Network and the Director of The Pregnancy Centre . She has worked in women ’ s health and fitness for 25 years and was integral in the development of the Pelvic Floor First resources .
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