Planks, Push Ups & Therapeutic Exercises for Back, Neck & Shoulders

Submitted by QuestGirl on August 17, 2014 - 4:23pm
Body: 

I would like to add push ups and planks to my exercise routine, while maintaining WW posture, but I'm concerned about their safety? I do not have POP, so I won't be able to tell if these are necessarily creating a problem for me or not. Some women here say planks and push ups are fine, but when I was reading about the "Superman" exercise today (another exercise I have decided to add to my routine), I just happened to come across a Pelvic Floor Physiotherapist named Michelle Kenway. She mentions here, at the bottom of the article, that planks can create a load on the pelvic floor: https://www.pelvicexercises.com.au/abdominal-exercises/.

Thoughts anyone? I am looking for therapeutic exercises for keeping my back, neck and shoulders strong to reduce potential injury down the road.

I may just scrape the plank and do wall push ups, which seem perfectly safe and still give a workout!

Forum:

Surviving60

August 17, 2014 - 6:34pm

Even if you have not been diagnosed with prolapse yet, most women do get it eventually. So you would be wise to pay attention now, to which exercises make your pelvic organs feel under strain, and which do not. I don't have any specific comments on those exercises but I highly recommend starting the WW work now. Returning to natural posture has enormous benefits not only for prolapse but for the entire body, which includes not only the hips but the back, neck and shoulders as well. - Surviving

wholewomanUK

August 18, 2014 - 8:29am

Hi Quest Girl,
Thank you for your query. I'm sure it's one that rings bells for many women - especially as 'core strength' seems to be so very popular these days.
I would recommend Christine's Wheel of Yoga 3 dvd. In this dvd Christine directly addresses women's query re how to do core strength type exercises safely which fit in with the WW approach.
In terms of keeping you generally healthy - all the WW exercises are wonderful. Keeping fit; strong and flexible is part of the WW holistic approach. The WW exercises can be quite tough for some women and it is important to do the exercises within your comfortable parameters. I.e. to do them unto but within your limit. We have the rest of our lives to develop this work and engage wight he WW way,
Wishing yo all the best,
xwholewomanuk

Surviving60

August 18, 2014 - 9:11am

The baton and/or wrist weights where appropriate, can add plenty of resistance and intensity for upper body work. Knowing what I know now, I would exercise like a person with prolapse even if not yet diagnosed. And even without prolapse you can tell when downward pressure is being placed on your organs. Christine's workouts take care of all body parts, if you rigorously pursue WW posture. I can see you're still a little bit on the fringes and urge you to focus on it, now while you can still make a HUGE difference for your future well-being. - Surviving

QuestGirl

August 18, 2014 - 2:40pm

Surviving60,

Thank you so much for your wise comments! :) I very much believe in what Christine is doing, and I have been aware of maintaining the WW posture myself and avoiding bad exercises for years, because I whole-heartily agree that even without POP, all women should be mindful of this lifestyle so as to hopefully not ever have POP or at least be able to better manage it if they do.

I had whiplash earlier this year and messed up my neck a little. I am learning from my chiropractor that it's a good idea to do basic, foundational exercises for life that keep the spine, neck and shoulders strong to help prevent future injury. This is where my sudden interest is coming from. :)

I know that Christine ingeniously has incorporated foot and hip work into her routines. I wasn't sure about how much the upper body is worked out overall though, so I thought it might be a good idea to add some basic exercises. I'm sure the arm work with the baton though does cover a lot of bases!

For anyone interested, here is a link for two very basic shoulder exercises that my chiropractor has been having me do: http://www.ssptdc.com/resources/healtharticles/be-good-to-your-shoulders...

I wish I could tell the effects certain exercises put on my organs, but I can't, so it's just a guessing game for me, unless it's an exercise Christine has said is safe.

WholeWomanUK,

Thank you so much for mentioning the 3rd Wheel Yoga video! I do not yet have that one, and your comment makes me excited to get it! I am trying to incorporate Christine's First Aid for Prolapse DVD into my regular routine and will start adding in the yoga DVDs.

I also do rebounding (health bounce, low jumping, and interval training of jogging in place on the trampoline). I am so glad that Christine likes rebounding--so long as the posture is maintained of course!

I am trying to add in more strength training exercises. I've always had a hard time with strength training, because it's so easy to get hurt. I've studied it a lot, but I always hit road blocks of different kinds, and any exercise I do has to be okay with certain rules I always apply--it's a complex subject, haha!! However, I am really enjoying Christine's First Aid DVD--all of the exercises feel beneficial and natural, so I feel safe about adding these in! I'm at the age where strength training is now mandatory in order to not lose muscle and strength, so I've been determined to get serious and figure this all out!

Thank you ladies!! So happy to have support here. :)

Surviving60

August 18, 2014 - 3:14pm

I never really thought about it much until you brought this up. But I do believe that someone doesn't have to have prolapse to tell when their pelvic organs are being strained. It's just a matter of awareness. I did lots of crunches and ab work, on and off for decades. None of it ever felt good. But I kept saying to myself, wow, feel the burn, this is what getting in shape must feel like! Keep going!!

Suffice it to say, I never got my washboard abs back after a ruptured appendix and two kids. But I sure as heck got prolapse. I remember what those crunches felt like, and I know now, they felt like prolapse waiting to happen!

Also I want to say that Christine's exercises focus very heavily on a strong and flexible head, neck, and shoulder girdle. It's all very necessary to hold posture. My point being, look no further, it's all here. - Surviving

QuestGirl

August 21, 2014 - 10:50pm

Oh my goodness...isn't that the sad thing about exercise? People are trying to do good and end up hurting themselves. I'm so glad you found your way here Surviving (...or should I saw "Thriving," as we have discussed in another thread? Hehe!). :)

If you say it's just a matter of awareness, then I believe you. I will really try to notice...I've never been good about body awareness/intuitiveness. :-/

And thank you so much for the information that Christine focuses heavily on these important areas! That is wonderful to know!! I just need to jump in and really start doing more of her work, and I am so ready! I already had the solution, and I didn't even know it. :)

Thank you again Surviving! I am so thankful for this website and the knowledge I have already learned here--now imagine when I start really applying the exercises! :-D

sylvia

August 27, 2014 - 2:42pm

my mother is nearly 80, had 5 children in the hospital with traditional everything. no prolapse, at all. there is a large percentage of women who never develop it at all, regardless of pregnancies, etc.

Surviving60

August 27, 2014 - 2:48pm

Probably in the neighborhood of 75%. You hear lots of estimates. "Most" doesn't mean "all". - Surviving