Spoiler alert- MOST of us have SOME kind of PFD, at least sometimes.
In my full body approach, I work with people who deal with:
- Stress incontinence
- Abdominal separation
- Early stage prolapse
- Hiatal hernia or reflux
- Hip and low back pain from poor posture or muscle weakness
Oh, this sounds like you? And you want to fix it? OK! Here's a list. In a nutshell, you need to:
- Sit better (if you must sit, or vary the way you sit eg floor sitting)
- Stand better (I teach you how to do this in every class setting on my timetable, so no excuses)
- Walk and move more (but you need to learn how to stand better for you to be able to move and walk better, so you can sort of see how these things are indeed connected)
- Strengthen your glutes (a huge role in relieving pelvic pain, sciatica and sneeze wee is building yourself a strong butt, which incidentally is linked to walking better - you see - I can find a tenuous link to everything!)
- Release your hamstrings (particularly if sneeze wee is something you suffer with - it tells me your pelvic floor is possibly too tight)
- Teach your core to switch on reflexively (which means you don't "draw it in" all the time, or at all - you let it anticipate and adapt to the load you're asking it to bear), and finally
- Learn to breathe better (because you can't get a reflexive core, if you're not breathing into your ribs, and breathing better can also help pelvic floor/core synergy too)
And, there you have it!
That's quite an extensive list as you can see, but if you've ever asked me a question along the lines of:
"What exercises are good for....?"
I rarely if ever answer it by listing my "go to" exercises, because I look at the body as a whole unit, and just sending you away with 4 movements to do in isolation isn't going to relieve your symptoms.
You've got to take some responsibility for your pain and actions going forwards too, you see.
If you're concerned that any symptom you're suffering with is not going away, it's probably time to get in touch with me, don't you think?
I teach 1:1 clients all the time, and next month the next round of my semi-private program the Foot to Forehead Fix opens again.