I was listening to an interview with acclaimed women’s health physiotherapist Michelle Lyons last week and was surprised to learn that going from seated to standing puts more pressure through the pelvic floor than lifting a 20lb weight! Bearing down on the pelvic floor that many times throughout a day could lead to, or worsen, pelvic floor disorders – such as incontinence and prolapse.
I have been working on correct standing technique with my pregnancy class for a while now but changed the emphasis last week and gave ‘the Knack’ to them as homework. Now it’s your turn to practice daily! This is not just for pre and postnatal women – 40-70% of ALL WOMEN have incontinence and 50% of women who have given birth will develop prolapses. These are stats worth avoiding!! The Knack is a preventative measure to be used throughout our lifetime.
How to do it
1. Sit at the edge of your chair, up on your sit bones, heels in line with your knees.
2. Breathe in. As you breathe out allow your pelvic floor to relax.
3. Breathe in. As you breathe out think of drawing your pelvic floor in and up.
4. Continue breathing out and lifting the pelvic floor as you stand up.
5. Once standing, allow the pelvic floor to relax.
You can see a video of me showing the knack here
At first try to practise this standing up after every visit to the loo. Once you get used to it start to introduce the Knack every time you stand up from a chair. Keep practising until it becomes second nature. I’m still practising!