Faecal Incontinence - Loss of Bowel ControlOccurs when there is weakness in your pelvic floor muscles and changes in your stool consistency.
Bowel UrgencyOccurs when your rectum becomes hypersensitive and is often associated with looser bowel motions and weakness in your pelvic floor muscles. May occurs with these triggers: Coffee, fizzy drinks, alcohol, artificial sugars, running water, on route to the toilet or with key in the door.
Defecation Dyssynergia (Anismus)Pelvic floor muscle dyssynergia is the condition where the external anal sphincter and the puborectalis muscle of the pelvic floor muscles contract rather than relax during an attempted bowel movement. Common symptoms include: incomplete emptying of rectum after defecating, sensation of pushing against a blockage, fecal loading or impaction and soiling of liquid faeces.
What do my pelvic floor muscles do?
Stop you from leaking urine or stoolHelps with urine leakage by closing the wee tube (urethra) Stops stool leaking by helping the anal canal to maintain good closure pressures
Maintain normal sexual functionPart of the clitoral organ lies within the pelvic floor musculature. Therefore, dysfunction of the pelvic floor can affect a woman’s ability to orgasm. Having optimal pelvic floor health can assist in improving intimacy for a woman.
Help support your pelvic organs – bladder, uterus and bowelThe pelvic floor acts like a hammock or trampoline sitting underneath your organs, providing support for your organs in times of high physical load and throughout life.
HOW do I activate my pelvic floor muscles?
Below are a few cues to help you activate your pelvic floor muscles:
Back passageImagine you are holding wind in, or squeeze your anal sphincter and lift up and in
Middle passageImagine you’re lifting a scarf up through your vagina to your heart, or squeeze your labia closed and lift up and in
Front passageImagine you’re holding in the urge to go wee, or nodding your clitoris or retracting the clitoris inside you
HOW MANY should I be able to do?3 sets of 10 repetitions of 10 second holds in standing
HOW OFTENDaily or bring them in when you lift – In this way you are doing them functionally throughout every day.
Pelvic floor safe exercises?Pelvic floor safe exercise are completely woman dependant Pelvic health Melbourne recommends each woman has a pelvic health assessment to reliably define what are the safe and unsafe pelvic floor exercises for you.
Pelvic Floor dysfunction?
Weak pelvic floor musclesPossible signs and symptoms of weak pelvic floor include: Urine leakage when you cough / sneeze/ lift or jump Vaginal wind Difficulty holding a tampon in place Difficulty holding in wind Bowel urgency
Overactive pelvic floor musclesPossible signs and symptoms of an overactive pelvic floor include: Incomplete emptying of bladder and or bowel Pain with intimacy either on entry or with deep penetration Pain is often felt in the lower abdominal region
After menopause, changes to the female sex hormones affects the body’s natural bone remodelling process. The loss of the female sex hormone oestrogen accelerates bone loss (oestrogen helps to preserve calcium stores and prevent bone breakdown). In the first 5 years after menopause most women will have lost around 10% of their bone mass. This loss of bone mass increases the woman’s likelihood of developing osteoporosis.
Guidelines for Exercises to Prevent Osteoporosis• Exercises need to be moderate to high Osteogenic to continue to stimulate healthy bone growth. • Exercise at least 3 x /week for 30 mins. • Exercises should be progressed, e.g. increase weight used, increase the hill intensity, increase time, distance etc. • Exercises should be challenging to stimulate bone growth. • Exercises should be varied in their routines.
Balance Exercises to Prevent FallsIt is important to incorporate balance exercises as part of an exercise regime to help improve proprioception. Reduced strength, balance, poor vision and tripping hazards around the home can cause falls. Women and men with low bone mass are at greater risk of fractures from falls.