J is for . . . The ABC's of Pelvic Health

Dec 26, 2023

Jaw, jumping and jellyfish all start with the letter J and are all related to pelvic health.  How can we help?

Jaw


For some of us, anxiety can make us clench our jaw and in-turn our pelvic floor muscles. The jaw and pelvic floor have a neuromuscular connection to each other.  So, in relaxing our jaw, we relax our pelvic floor.  But how do we do that?

  • Simply being aware is always the best start.
  • Drop your shoulders.
  • Next we need to breathe...in through your nose, relax your jaw muscles and focus on the relaxed movement in your pelvic floor muscles.  Allow your jaw and pelvic floor to relax or "drop", and while inhaling, focus on the feeling of these muscles lengthening and loosening.
  • Jaw exercises including your mouth and tongue.
  • And sing!  Belt our your favourite song to loosen your jaw. 


While strengthening your pelvic floor muscles is important, it's just as important to relax them.

Jumping


The accidental leakage of wee during physical activity, such as jumping or exertion is called stress incontinence.


Stress incontinence occurs when urine leaks because there is a sudden extra pressure within the tummy (abdomen) and on the bladder.  This pressure (or stress) may be caused by things like coughing, laughing, sneezing or exercising (such as running and jumping). 


Small amounts of urine may leak but sometimes it can be quite a lot and can cause embarrassment.


We can help!


Jellyfish


Visualising a jellyfish is a great way to assist with pelvic floor exercises.


To engage, gently draw in the jellyfish tentacles and then lift the jellyfish up.


To relax, allow the jellyfish to drop down and the tentacles to relax out. 





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