Kegels,Lifting, Pushing, Pulling, Coughing, Sneezing, pelvic tilts

Submitted by Judith on May 5, 2009 - 6:32am
Body: 

First of all, sorry for the long subject line and also if this is the wrong category to put them in. It's a very long time since I posted here. I'm just starting with the new very wonderful DVD and book, have been doing the firebreathing etc and feel much more supple and strong after just a few dayss. I still have some "loose ends" questions which I would be very grateful if someone could answer.

Kegels: Christine's instructions are very clear but there is one bit that I'm unsure of and although somebody else asked this same question I couldn't find the answer. After going forwards on the muscle contraction, whilst holding the breath, does the release on exhalation mean coming back to the original position before the next inhalation and contraction or do you stay in the forwards position until finishing the set. I'm confused because the instructions imply not much movement. Sorry to be a bit dense about this, I often find it hard to understand written instructions for exercises.

Sneezing, coughing, lifting, pushing, pulling: as well as maintaining the WW posture, should this be done as much as possible on the outbreath whilst simultaneously pulling up pelvic floor? I was once told by a PT to contract abdominals at same time as exerting pressure, but another PT gave me opposite advice, saying only contract pf, not abs as well. Can anyone answer this? For a long time now I've tended to avoid going into shops and other places with heavy doors etc and I'd like my freedom back but feel quite nervous about taking risks.

Incidentally, an Alexander Technique teacher once gave me a useful tip to save my lower back when coughing/sneezing, and it seems to also work for prolapse - nod your head at the same time. It seems to channel the pressure upwards and outwards through the top of the head rather than downwards.

Pelvic tilts: I need to do these to mobilise my spine as I have a condition which can cause it to become calcified (ankylosing spondylitis). Does anyone have any advice about how to do these safely as sometimes they seem to exacerbate the prolapse (originally rectocele, now also cystocele I think). Is it better to do them lying down or standing?

Re lumbar curve, I posted years ago about how I thought that I'd lost some of mine because of structural changes to my spine from the ankylosing spondylitis. Well, I decided to just visualise a more accentuated lumbar spine as well as doing the posture and I have been remarkably free of symptoms most of the time. I also visualise the pelvic organs in their correct positions, nestling beneath the curve of the spine, also noticeably effective.

Apologies if these matters have been addressed elsewhere and many thanks for all the wonderful supportive and informative posts. best wishes to all, Frances

granolamom

May 5, 2009 - 6:47am

kegels: not sure if you are askign about kegels or firebreathing here. your question sounds like a FB question but you said its re: kegels. I don't do kegels at all anymore so can't answer for that. if its re: the FB, please clarify

I don't bother pulling up the pelvic floor when sneezing, etc. firstly because there is no pelvic floor ; ) and because thankfully I have no issues with stress incontinence so it isn't an issue. for me, just sticking out my bum into an exaggerated WW posture keeps the forces from sneezing, etc away from my bladder. forget what the PT's have told you, most of them don't really understand the nature of prolapse. I think if you are mindful of staying in posture and using good body mechanics, you should safely be able to push open heavy doors. why so nervous about taking risks? you will likely not do any irreversible damage.

pelvic tilts: curious, how did your PT suggest you do them? I don't think you can do pelvic tilts appropriately while lying down. you won't have space to move your pelvis. I'd recommend, if doing this primarily for spinal issues, to do them on hands & knees. although standing is ok too provided that you are standing in good posture.

oh, I should edit....kegeling can be useful for compensating for stress incontinence. not saying one should never do them. it won't cure prolapse but can put pressure on the bottom end of the urethra to balance the increased force from above when sneezing. enough to keep the dribbles in. just saying that I don't have much experience personally there

Judith

May 5, 2009 - 7:11am

Thanks granolamum(brilliant name)for that prompt reply. I did mean kegels, I was talking about Christine's instructions, found them on the side of the Forum page under Blogs "Kegels the Right Way". I normally do one set a day just to keep the muscles toned to prevent stress incontinence in old age, as per PT advice.

Pelvic tilts - maybe I've given them the wrong name, it's a sort of roll-up really. I lie on my back, legs crooked (basic Alexander technique position) and slowly roll up, one vertebra at a time, from the base of the spine upwards, until my torso is raised, then roll back down again slowly. It's a standard exercise for ankylosing spondylitis, and considered the most important, to articulate each vertebra individually. It can also be done standing against a wall. I don't think it's ever caused symptoms to start but it seems to aggravate the prolapse when I've got symptoms. The trouble is, if I don't do it my back is very stiff and painful.

Re stiff doors, pulling them open seems to go straight to my pelvic organs - sometimes even pulling a ring-pull can will do it or a stiff 'fridge door. I must be doing something wrong I suppose. Pushing is easier because I use my whole body weight.

I totally agree about PTs though, also Pilates teachers. It just seems to be the case that people learn whatever they're taught for their particular training and it becomes dogma. That's one of the reasons that this site is so great - everyone is prepared to learn more and share real experience.

Thanks again for your reply, much appreciated. Frances

Judith

May 5, 2009 - 8:10am

thinkup

I'm not sure that I did my previous reply to your reply correctly

louiseds

May 5, 2009 - 9:46am

Hi Frances

Good idea to get your questions well organised like that.

Kegels. I like to try and just use my pelvic floor muscles, because if I use my abs it sends my pelvic organs backwards, and straight towards the pelvic floor. Why put more pressure on the PF than you have to. The further out front your pelvic organs can sit, the less risk there is of them blowing out your PF. If you are on all fours kegelling, it probably doesn't matter because your pelvic organs are resting on your belly wall. If you are on your back they are resting against the sacrum. If you are upright then I think I would avoid using the abs.

Pushing doors, use your butt. Pulling doors, put one hand against the door jamb, check your posture, then pull the handle with one hand and push the jamb with the other. Alternative is to stand to the side of the door on one foot, up close to the jamb, grab the handle, bend your arm and brace it, then use your body weight falling backwards to open the door. Once the door is moving it is a simple matter to wedge your knee or body into the gap and push it to open it fully. Needs a bit of practice. Using the out breath makes good sense and is probably good insurance once you can get into the habit of it.

Coughing. Try not to, and always breathe in through your nose to prevent the throat being irritated. It really is amazing how much control we have over the desire to cough when there is a good reason not to. If you have a congested chest, try and loosen the phlegm with humidity. Then it will come up easier. If it is post-nasal drip causing the buildup of mucous in the throat, that causes the cough, try and swallow it on its way down instead of letting it get into your lower throat, where the reflex to cough will kick in.

Sneezing. Try blowing your nose when you feel one coming on. They often go away. /doesn't always work, esp in spring.

Pelvic tilts. How about a half shoulder stand and come down vertebra by vertebra? Or on hands and knees as already suggested.

I like your idea of visualising the lumbar curve.

Cheers

Louise

Judith

May 5, 2009 - 11:03am

Hi Louise

Thank you so much for that reply, very useful. Re the coughing, I'm not sure but I think that and report back as soon as I'I read another post by you where you mention having done Buteyko. If that's right (if not, please ignore this)- me too! In fact, I was so impressed by the course that i did that I trained as a teacher and taught it for some time. I'm now a hypnotherapist and teach it completely differently, in hypnosis. I actually never get coughs execept for the one and only chest infection I've ever had as an adult, about 6 months ago. Terrible paroxysms, on and off all night. I actually healed myself using self-hypnosis, but that's another story. Anyway, I was very worried that the coughing would trigger POP symptoms but it didn't - I kept imagining each cough coming up and out rather than letting it go down and it obviously worked, though it was quite an effort and very tiring.

I'll definitely use your pulling doors method and report back, as soon as I'm over this current bout of cystocele/cystitis which has come completely out of the blue. By the way, do you know any good postures/exercises for cystocele and rectocele? I tried the yoga dog pose before and I think it made it worse.

Re visualisation, thanks. I find it amazingly powerful for all sorts of things (being a hypnotherapist I would).

Anyway, many thanks again, not just for this post but for your other answers to other people's questions, they're always very clear and helpful.

best wishes
Frances

PS I'm not sure I've got the hang of doing a reply

louiseds

May 5, 2009 - 10:02pm

Hi Frances

Yes, learning to breath properly has been instrumental for me in getting rid of asthma and sinus blockage. It has also taught me how much control I do have over my own body. Wonderful, life-affirming stuff. It is great to know that we now have a breathing therapist among the membership of WW. Hopefully, one day, all the Members who have expertise in other therapy areas will be able to add an affiliation to WholeWoman Inc to their business.

My pet exercise for the quick fix is Jiggling. Use the Search box to find it. I haven't yet been able to master nauli. Periodically I have low POP times, for one reason or another. Sometimes I can figure out what it is, sometimes not.

One of the valuable lessons I have learned from Wholewoman is how to trust my body. If I don't understand what is happening I now no longer go into an anxiety cycle. I just try and do all the right things and let it sort itself out, as a first action. Passive recovery sometimes works better than beating your body into submission. The anxiety cycle is so destructive because it is so tied up with constipation for me, and I think for many other women.

The human body is so amazing in its complexity and the way the different 'systems' work together if you let them. It fills me with wonder.

Cheers

Louise

Judith

May 6, 2009 - 3:16am

Hi Louise, thank you so much for that timely reply, just what I needed (see my newest post this morning, I can't find my cervix). After feeling somewhat alarmed I've brought myself back to sanity by telling myself that it can't have gone far and will find its way back. But I'll check out the jiggling, thanks for the tip. I completely understand what you mean about the not trying too hard and just letting the body find its own way back to health. It's useful to understand what not to do to get in its way. Many thanks again, Frances