Below is am image of what abdominal coning looks like – I personally call it the “core toblerone” as it looks a bit like one of those triangle shaped chocolate bars !

Abdominal Coning and Diastasis Recti

Abdominal coning signifies that your linea alba, the mid line of the core is not activating effectively. Repetitive strain on this area can cause or make Diastasis Recti worse. This can happen during all types of movement (not only with traditional core based exercises such as sit ups or crunches) it can happen for example, pushing a heavy loaded pram or as per the image below doing a leg press

Not sure exactly what Diastasis Recti is ? Grab my complimentary infographic here

Core coning does not mean DON’T MOVE

As mentioned abdominal coning or doming is simply feedback from your body so listen to it and adjust as needed. As per the tips below :

1. Check your posture – alignment affects how the core activates and spreads load
2. How heavy is the weight you are lifting, pushing and pulling – is it optimal for your energy levels …if you are tired your core muscles will also be tired (especially if recovering from birth) !
3. Are you breathing as you move – its all about pressure control. I explain this right here in my Instagram Page Video all about the CORE CANNISTER

Micro adjustments when you move can make a BIG difference to the strain you your core …as its all CONNECTED !

Don’t just default to Diastasis “SAFE” exercises

For too long, women have been told to “avoid” certain exercises if they have an injury based DR or Diastasis Recti. And while I strongly believe that your foundation must be reset before jumping back into typical core based moves, or intense forms of exercise like running. I also strongly advise mamas of all ages and stages to get into the habit of asking “does this support me” and steer clear of terminology that limits them from PROGRESSING through movement effectively & INTUITIVELY !

It’s time as women we move forward and shift away from only performing “diastasis safe” exercises and LEARN TO, choose exercises that allow us to optimize our OWN core and pelvic floor function

In terms of healing and re-strengthening a core with injury based DR (or other core / pelvic floor concerns), try to focus on

• How do you connect to your core ?
• Do you understand how pressure inside your core is managed ? Grab my complimentary CORE BREATHING infographic as a fabulous place to start

• Tune into your own ENERGY management if you are tired / depleted your muscles including core / pelvic floor will be as well ! Never think a workout should be harder or go for longer to “get results” #outdated and more on that here
• Learning how to optimise movement + whole core control …beyond just the 6pack – I can teach you how to do this with my BFABMETHOD which is use in my 1:1 coaching, group sessions and online programs

Connect to your WHOLE body better

Regardless if you are 6 weeks, 6 months or 6 plus years post birth NOW is best time to connect to your body better which will instill a better understanding about efficiency in ALL exercises.

Begin today with simply asking yourself  ‘DOES THIS SUPPORT ME ?” and become mindful of your movements, rather than just getting the reps done or going through the motions

This, will not only begin to address any or all core and pelvic floor injuries, but will also help you to tune in to when your body is ready to progress into more challenging exercises.

With …⠀⠀⠀⠀⠀

• How do you breathe and how does it assist you with your core and pelvic floor function, as the diaphragm is connected to the core.

• How do you engage your core and pelvic floor? Do they fire simultaneously in both exercise and reflexive states?
• Can you connect to both the lengthening and contracting phases of your pelvic floor?
• Are you aware of your WHOLE core connection beyond just the 6 pack ?
• During core moves are you managing your intra-abdominal pressure ?
• Discovering this means when you progress to more amplified moves and know HOW to address the above appropriately, then YES you will feel SAFE to be in that specific move.

It is simple – make these adjustments and see no coning, then the move is great ! Still see coning – then maybe it is time to find an alternative move or modify further or connect with a certified trainer who can guide you.

P.S It’s time to quit doubting your strength + your ability to move forward…just like Sara who got back to heavy lifting after a 4 finger ab separation & Clare who now comfortably planks !! (check them out here)

The post What is core coning or abdominal doming ? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

The ‘conversation’ between the core and the rest of the body runs from the toes to the nose, so for example tension in the jaw can be related to a hypertonic pelvic floor or HIP PAIN can also be related to the pelvic floor and also THE FEET AND ANKLES

Just like the wheel alignment of a car…

Wonky wheel alignment of a car affects the way it drives & performs. The same connection applies to our bodies with the FEET, core and pelvic floor.

The ‘conversation’ between the core and the rest of the body runs from the toes to the nose, so a great place to start is the FEET

Ultimately, mobility and functionality at the foot and ankle area matters and continence and pelvic floor function CAN be improved by improving your foot, ankle function and mobility

Simple ways to start are …

• Consider what shoes you wear & how you feel afterwards.
• Take time to walk & move barefoot. Add plantar & dorsiflexion movement to workouts plus mobility moves !
• Roll the soles of the feet with trigger ball or tennis ball – can you feel pockets of tension or tenderness ? This tension will probably also be in the network of deep core muscles including glutes & hips.

• Remember pelvic floor health impacts your body as a WHOLE, even if you’ve never had babies!

Whole body movement beyond Kegels is essential

Sound confusing – but it’s pretty simple when you switch your mindset away from “spot training” one area – this includes Kegels !

Ultimately, mobility and functionality at the foot and ankle complex matter to pelvic health and continence. Watch the video below and learn more
or check out my  INSTAGRAM POST

Current pelvic floor research and how this can translate into a workout …

Want to dive deeper ? Here are few current pelvic floor research studies to illustrate the point. As yep I am big on evidence-based training methods.

1. Two Chen et al (2005 & 2009) studies showed that different ankle positions, plantarflexion and dorsiflexion can influence a pelvic floor contraction by changes made in pelvic positioning and surrounding muscle co-activation.

SELF DISCOVERY…
How are your feet when you work out, do you ever train in NO SHOES so you can tune into the plantar and dorsiflexion of your feet? Read on why ….

2. A Nygaard study in 2005 showed there was a statistically significant association between decreased foot flexibility and urinary incontinence measuring the medial arch height. Which can’t be mentioned without mentioning the relationship between the mobility of the plantar foot and the capacity to perform ‘short-foot’ and the ability to ‘fire’ up Thomas Myers’ Deep Front Line which runs through the Pelvic Floor.

SELF DISCOVERY… Are the shoes you were daily constricting your foot mobility? 
How often do you wear high heels or wedges?
How do your pelvic floor, back and hips feel after wearing them?

3. Lee in 2018 showed Pelvic Floor exercises performed in active ankle dorsiflexion positions while standing may increase the effectiveness of these exercises.

SELF DISCOVERY…
When you do pelvic floor exercises do you ever think about the position of your feet? ….you might even be curling your toes?

When cueing pelvic floor exercises and connection I focus on BOTH LOCAL AND GLOBAL as the feet are very much part of the whole body connection with the Pelvic Floor and the rest of the core. Here are some examples in an Instagram Video

Simple micro-adjustments can make a BIG or macro difference !

But sometimes those adjustments are different for everyone – as every woman is different and everyDAY can be different due to so many factors!

That is why I am here for you with my BESPOKE coaching
Learn more about how you can work with me 1:1 PLUS get the benefit of virtual group coaching and comprehensive online workouts.

All bases are covered including whole body and pelvic floor specific movements.

And it’s for anyBODY – pregnant, postnatal, trying to conceive or simply trying to navigate motherhood or life !

But spots will be limited…

LEARN MORE ABOUT BODYFABULOUS BESPOKE

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“According to the Continence Foundation of Australia , over half of all women who have had a child have some level of prolapse. Prolapse can have a substantial effect on a woman’s quality of life and up to one in five women who have a prolapse will need to seek medical help”

Age doesn’t make you immune to prolapse

Prolapse is not something that “just happens to older women”, having a c-section will not make you exempt and even fitness professionals can have a prolapse.

The pelvic floor is a sling of muscle holding up your baby in the womb during pregnancy, it is also supporting all your pelvic organs—bladder, uterus, large intestine and rectum . If this muscle becomes weak, torn or damaged due to a variety of reasons (including intra-abdominal pressure, non optional exercises / movement and birth procedures) the pelvic organs can bulge down into the vagina, or rectum, and that causes a prolapse.

Watch this video by founder Amy Dawes from the Australiasian Birth Trauma Association about her prolapse and why it’s important to start the conversation.

Australia has some of the highest rates of birth injuries, 3rd degree tears and prolapse in the world. Still today women continue to be uninformed that symptoms of prolapse can occur during pregnancy, birth and during postpartum recovery…and that using “poise pads” are not really a solution !

“To invoke REAL change it is important to share the stories of brave women who are prepared to speak out so that others don’t have to suffer in silence. “

Bronwyn is one of these ladies who has shared her prolapse experience in an interview below.

Knowledge is power and that is what we hope to give you.

Trigger warning // birth injuries, surgery, prolapse

My Story of Prolapse by Bronwyn

During or after any of your pregnancies was your pelvic floor discussed or mentioned by your DR/OB ?

I do not recall any discussion about my pelvic floor with my GP or my Obstetrician during my pregnancies or after, it was not assessed or discussed during my 6 weeks postpartum checkup. I do not recall much information being given in the antenatal classes I attended about pelvic floor health other than the basic, “do your Kegel’s” but prolapse was never mentioned by any health care provider.

What symptoms did you first notice ? Did you discuss any of these with your doctor or where you aware about what they could potentially mean ?

After the birth of my children I noticed that things looked and felt very different to what it was like prior to my pregnancies, however I just assumed this was “normal” after giving birth. My symptoms of prolapse came on gradually during my forties, a feeling of heaviness in the vagina, lower back pain and injuries, difficulty with starting a urine stream, difficulty with fully emptying my bladder, difficulties with bowel movements. I never discussed this with my GP until it got to the stage that Perimenopause had started with erratic periods during which the heavy dragging sensation intensified. My Prolapses had also reached the stage where I would have bulging at the vaginal entrance and I would have to try to push it back in and also sit or lay down to help alleviate the pain and discomfort. I only had a very vague awareness about what prolapse was from a few things my mother had mentioned over the years.

What do you think was the major contributing factor to your prolapse ?

There were multiple factors that contributed to my prolapses (bladder, uterine and rectum). The major contributing factor, I believe, was a forceps rotation during the birth of my first child which caused complete bilateral avulsions of the pelvic floor muscles from their insertion point on the pubic bone. However, I was unaware of the damage my pelvic floor had suffered until it was diagnosed along with my severe prolapses 17 years later. The other contributing factors were my age at childbirth, 32 for my daughter and 35 for my son. Both babies were over 9lbs and I suffered a second degree tear which required surgical repair after the birth of my son. I also had severe diastasis recti and a hernia which required major surgery with mesh when my son was 1 year old. Additional contributing factors to my developing multiple prolapses – bladder, uterine and rectum, included employment that entailed a lot of standing and heavy lifting and eventually Perimenopause.

When did you have surgery ? Tell us about the recovery

I had surgery at the age of 49 in 2012. I had a vaginal hysterectomy with anterior repair (with mesh) as well as a posterior repair and my vaginal vault was sutured to the sacrospinious ligaments. It was a long and painful recovery, however my quality of life improved greatly once I was fully healed. I was extremely careful to allow myself time to heal and in addition to the instructions given to me by my surgeon (unfortunately these instructions were very basic). I had purchased a book by Sue Croft, Physiotherapist, “Pelvic Floor Recovery, A Physiotherapy Guide for Gynaecological Repair Surgery” and it became my bible !

Sue’s book explained everything I needed to know prior to surgery, whilst in hospital and once home. It outlined what to do and when (everyday activities and exercise) during my recovery period and beyond. It was an invaluable resource that I believe enabled me to ensure that my surgery was and remains a success and I have not as yet needed repeat surgery which unfortunately is experienced by many women.

What do you think will help other women to obtain better support and prevention of prolapse ?

Education and mainstream awareness of Prolapse, not just for women suffering from prolapse, but for all women of all ages so they know the symptoms and the risks. I also believe women should be assessed prior to pregnancy, during their 6 weeks postpartum checkup and then on an ongoing basis during their Pap Smear/Cervical Screening exams.

If a woman’s pelvic floor health isn’t optimal she should be made aware of this and given the knowledge and resources to enable her to be proactive in her pelvic health. Pelvic Organ Prolapse (POP) should be a topic that is discussed in antenatal classes, not to scare women but to enable them to be aware of what is a possible occurrence after childbirth and to be aware of what symptoms they may experience so that they can start a rehabilitation program as soon as possible so that their prolapse is not allowed to progress to the extent that mine did.

What are some of the best resources for prolapse support ?

I believe it is very important for women not to ignore symptoms or to be embarrassed about what is happening to them. Prolapse has been a “taboo” topic for too long and we need to talk about it out loud and let women suffering from prolapse or any pelvic floor dysfunction know that they are not alone.

Women can get support from their GP, Medical Specialists and especially a Women’s Health/Pelvic Floor Physiotherapist. I also recommend that for any exercise during and after pregnancy all women consult a certified pregnancy and postpartum trainer who understands what movements are optimal for the pelvic floor.

Upon assessment women with prolapse can be given treatment options, both conservative such as physiotherapy treatment and pessaries, as well as surgical options. Women deserve to be able to make an informed decision about their treatment options for prolapse and pelvic floor dysfunction.

Help for women navigating life with POP

Here are the resources I recommended to women, navigating life with prolpase

• APOPS (Association for Pelvic Organ Prolapse Support), myPFM, Voices for PFD, Pelvic Floor First, Pelvic Exercises (Michelle Kenway)
• Australasian Birth Trauma Association
• There are also private Facebook support groups including : Australian Women Pelvic Organ Prolapse and Incontinence Support Group, Tips & Tricks for women living with prolapse, Pelvic Floor Avulsion Support Group and APOPS.

These are wonderful groups where women worldwide can come together to support each other and realise that they are not alone.

Thanks so much for these insights Bronwyn and for helping to raise awareness of prolapse.

If you have given birth (and yes birth includes a c-section), 6 weeks, 6 months or beyond 6 years ago you owe it to yourself to have a good understanding about what a prolapse is. As Bronwyn describes, POP can be “missed” as some women may have no symptoms, or they’ve just simply never really heard of it before and assume any symptoms they’re having are “normal.”….and yep sista – “peezing” is NOT normal and not something that should be just laughed at. Please get it checked out !

Can I exercise with a prolapse?

Is a question I am often asked….

YES, you absolutely can exercise safely with prolapse, and take steps to prevent it during pregnancy and while your body is healing postpartum.

You just need a safe, effective and progressive strategy. I work with many women to achieve this and stay in close contact with their Women’s Health Physiotherapists to ensure all movements are optimal before pregnancy, during and well into the long runway of motherhood.

If you are interested reach out or check out my online membership the BFABMETHOD for all stages of pregnancy, postpartum and any stage of motherhood.

The post What is prolapse ? Let’s have an important conversation… appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Why ? As current research says 50% of women who have ever given birth are likely to have some form of pelvic floor dysfunction including prolapse.

Learn here, about exactly what a prolapse is. Also, please don’t put your head in the sand and think this is something that only occurs to women over the age of 50 !

Take 5 minutes to get empowered and get educated – your body will thank you !

Signs and symptoms of a prolapse

Many women with prolapse have no symptoms at all. However, you could possibly be experiencing prolapse if you have any of the following symptoms :

• Urinary incontinence / leaking
• Difficulty with bowel movements
• A feeling of heaviness or pressure in your pelvic floor
• You can feel your pelvic organs bulging down below !
• Leaking when you sneeze or laugh could be a symptom of pelvic floor dysfunction. Don’t dismiss it.

POP (pelvic organ prolapse) can be tricky. As many women who have some degree of prolapse are unaware of it.

This could be because they’ve never had a thorough internal examination of the pelvis. Regardless if you have had a c-section or vaginal birth, please see a Women’s Health Physio for a full assessment at 15 weeks postpartum or immediately, if you have any symptoms listed above.

POP may also be “missed” as some women may have no symptoms, or they’ve just simply never heard of it before and assume any symptoms they’re having are “normal.”….and yep sista as mentioned – “peezing” is NOT normal. Please get it checked out !

Can I exercise with a prolapse?

YES, you absolutely can exercise safely with prolapse, or prevent it during pregnancy and while your body is healing postpartum.

Discovering, that you have a prolapse can be incredibly overwhelming. About 1 in 4, ladies who have ever given birth (c-section or vaginal) have this issue, so please understand you are not alone. Mentally, try to view POP like any other form of injury to your body, for example a sprained ankle.

You wouldn’t ignore the symptoms of pain in your ankle nor would you launch into intense forms of exercise with this condition would you ?

I hope not. Instead you would focus on rehabilitation (with this assistance of professionals) and specialised movements to improve the condition. This is exactly what can be done with a prolapse. Besides, the pelvic floor is another muscle that is part of your body, so you should not be embarrassed or ashamed !

Exercise programming and prolapse

If you do have a prolapse or any pelvic floor issues, there are some things to keep in mind with your exercise programming. Movements and exercise needs to happen in a way that strengthens your body and supports your core and pelvis, but doesn’t create an environment where the pelvic organs are stressed or have added pressure placed upon them.

Some examples of exercises that can cause added stress to the pelvic floor are :

• Burpees
• Skipping – double unders
• Box jumps
• Planks, Crunches, Russian Twists and sit ups
• Running
• Toes to bar
• Drawing navel to spine or clenching glutes and core.
• Breath holding

Alternatively, specialised exercise for prolapse can greatly improve and manage symptoms, however certain exercises (like above) are contraindicated for prolapse or pelvic floor dysfunction– and can make things worse or cause permanent damage.

Make your body a priority

• At least 85% of women will have a baby in their lives
• Post baby – all women are postpartum FOREVER so specialised knowledge is required about how to adapt to their changed or changing body.
• More than 8/10 women are NOT receiving the optimal support and coaching from their exercise trainer. Unfortunately as a Personal Trainer you are commonly educated about every other muscle in the body – apart from the pelvic floor (..I know this as I was one of them learn more)

• The majority of information available for pregnant and postpartum women is outdated and harmful.

If you are not sure or you feel the trainer or coach you are working with, is unaware of exactly what a prolapse or what movements are optimal for the pelvic floor is. Please make your own body a priority – reach out to a fully certified Pregnancy and Postpartum Trainer who can guide you and also work closely with your Physio.

The post Can I exercise with a pelvic organ prolapse ? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Have you heard about POP ? This stands for Pelvic Organ Prolapse. POP occurs when the muscles fascia and ligaments holding your pelvic organs, including your bladder, uterus and bowel are weakened and stretched. When this happens the the pelvic organs drop. You then have a Prolapse and this can be a bladder, bowel, uterus prolapse or a mix of them.

The Risk of Prolapse Post Birth

50% of postpartum women are likely to have some kind of POP at some point in their lives. There are also a number of risk factors for POP which includes prolonged labor, instrumental / forceps delivery of the baby, episiotomy, chronic constipation, hysterectomy and advancing age.

Many women who experience prolapse often don’t realise it, or others notice a drop or something not feeling quite right down there. POP is common and it does NOT just happen to post menopausal women.

If something doesn’t feel right or your are not comfortable performing an exercise in they gym or with a trainer please see a Women’s Health Physiotherapist. If a POP found in its early stages specialised exercises can help restore a prolapse and in many cases surgery can be avoided.

The organs which you will commonly hear about in postpartum prolapse cases are :

• A Bladder POP which is called Cystocele.
• Rectum POP called Rectocele.
• Uterus POP called Uterine prolapse.

It is difficult to personally determine the level of your prolapse so it is essential to have an internal assessment performed by a Women’s Health Physio or Medical Professional.

Symptoms of a Prolapse

• A bulging feeling at the entrance of the vagina or rectum.
• A sensation of a lump coming down in the vagina or rectum.
• Heaviness within the vagina / rectum particularly towards the end of the day
• Constipation or incomplete bowel emptying needing to manually assist bowel empty
• Bladder problems including slow flow and incomplete emptying
• Chronic bladder infection
• Discomfort with sexual intercourse
• Difficulty inserting tampons
• Ongoing low back pain.

Vaginal Prolapse Image

Below are some of the risk factors that can increase the chances of a prolapse :

Weak Pelvic Floor

A prolapse is due to weak pelvic tissues and pelvic floor muscles. Functional exercises that focus on your pelvic floor, before during and after pregnancy can help to prevent a prolapse. Your pelvic floor is the foundation of your core and your pelvic floor muscles are located in your pelvis, these muscles stretch like a hammock from the pubic bone (at the front) to the coccyx or tail-bone (at the back) and from side to side. Think of the foundation of a house or building – without a strong stable base it collapses. That’s right, without a stable pelvic floor the rest of the core and other internal organs collapse !

During pregnancy, your body produces a hormone called relaxin. This hormone softens the ligaments in the body and the fascia in the pelvic floor. It results in the increased weight of your growing baby further weakens the pelvic floor muscles. Please see a Certified Pregnancy Trainer so you can learn safe and effective exercises that help to protect and tone your pelvic floor.

Vaginal Birth – especially a medically assisted birth

The muscles and ligaments in your pelvis and vagina also stretch during pregnancy to accommodate your baby and to also assist with the birth process. If forceps or a vacuum is used during birth this can further stretch and weaken your pelvic floor muscles. Post birth, it’s normal for your pelvic floor muscles to feel weak. Just like any other muscle in your body your pelvic floor needs rehabilitation and recovery time. To ensure this process is effective please see a Women’s Health Physio or Certified Post Natal trainer so you can safely and effectively learn how to do this.

Family History

Genetics do play a part in increasing your risk of POP. If someone in your family, like your mother or grandmother, experienced prolapse after birth, the chances are you are more likely to as well. If you do have a family history of prolapse make sure that your pelvic floor muscles are given the correct attention before pregnancy and after birth to avoid or reduce the severity or occurrence of  a prolapse.

Too much too soon after Birth

In today’s society women are expected to be on their feet and back into normal life pretty quickly after birth. Keep in mind that after nine months of pregnancy and going through labour or a c-section, your body needs to at least 12 months to heal and recover effectively. If you are breastfeeding, the hormone relaxin will also be in your system longer which again will soften all your ligaments including your pelvic floor.

Walking and being on your feet for prolonged periods of time post birth means your pelvic floor has the pressure of your organs bearing down while they are weak and tired. This can increase your risk of a prolapse. It is recommended that postpartum women take the first six to eight weeks to rest and focus on healing following the birth of their baby. During this period please don’t feel pressured to jump back into exercise too soon – your body needs time to heal from the inside out. Read more returning to exercise post birth here.

I have had many clients young and old who have experienced a prolapse.  Unfortunately several POP’s have been triggered by jumping back into exercise to early and participating in exercises that are not safe post birth.

Sadly there are many exercise professionals who are not aware of prolapse risks are hurting women with exercise – read more here . High intensity exercises that causes too much intra-abdominal pressure including box jumps, star jumps, burpees, planking, sit ups, kettlebell swings and sprints are too be avoided during the postpartum period. As well using very heavy weights and holding your breath when you lift.  Please also don’t think that just because you were fit and strong pre-baby that you can bounce back into exercise sooner – Fitness Professionals have prolapse’s too.

Can you exercise with a POP ?

Yes you can ! However I don’t recommend doing any of the exercises mentioned above immediately. Please see a Women’s Health Physio so they can assess you and provide you with a recovery plan. What exercises you can and can’t do will depend on many factors including stage of your prolapse, how many weeks post birth you are and what kind of prolapse you have had. I have seen many women who have been consistent with their recovery program, and with the assistance of both a physio and certified post natal trainer who can now squat, jump and run !

It is important to remember recovery and prevention of a prolapse is not just about the exercises you do in the gym. Your daily postural alignment and breath is a key focus, as well as how you move in your day to day life. This includes carrying heavy grocery bags, picking up toddlers, pushing prams and getting in and out of cars. If your body is out of alignment it can put your pelvic floor in a very vulnerable position and contribute to pelvic floor dysfunction and a prolapse. That is why in all my sessions we focus on functional training – this means training your body to function correctly in daily life.

Most importantly during and after pregnancy always trust your body and if it doesn’t feel right don’t do it !

See a Certified Pre / Post Natal Trainer

I would love to help you, why not join a session today.

xx Dahlas

The post POP Awareness – Pelvic Organ Prolapse appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.