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Web: www.riseley.com.au Email: mail@riseley.com.au Phone: 1300 747 353 |
| Mothers 'Maintenance' Day |
Every mother's experience is unique but the one thing most will have in common is a child to care for. To do the job well every mother needs to look after herself and so we have re-named Mothers Day to be Mothers 'Maintenance' Day. This edition is focussing on Mothers Maintenance issues on her special day.
In This Issue:
| During pregnancy, hormonal changes make the muscles more stretchy. Subsequently the pelvic floor can become weak and stretched from as early as 12 weeks. Constipation and straining, which are common in pregnancy, can put even more stress on the pelvic floor. As a result, you may find you leak a little urine (stress incontinence) when you cough or a sneeze. And the problem may carry on after your baby is born - up to 33% of new mothers are affected by postnatal urine leaks.
Without appropriate attention these leaks and other more serious pelvic problems can continue throughtout a mother's life - a legacy that severely impacts on your quality of life. Pelvic floor exercises, if done correctly and often enough, can help to protect you from leaking urine while you're pregnant and after your baby is born. Learning how to do the exercises before or during your first pregnancy will reduce the chances of pelvic floor problems. Give yourself the gift of confidence with a pelvic floor muscle screening using real-time ultrasound to ensure you are contracting efficiently. Telephone 9364 4073 for a 30 minute consultation with our Physiotherapist specialising in Pelvic Floor function, Robyn Hickmott. |
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Take two-they're small. And they literally perform miracles.
Now, for relief for muscle tension sufferers everywhere, comes The Miracle Ball Method, a healing kit containing two miracle balls and a fully illustrated book, all packaged together in an attention-getting clear plastic cylinder. The work itself is simple and based on the physiological principle that many muscle groups in our body need to relax more efficiently, especially when we are sore. Take a sore back: By resting your aching back on the grapefruit-sized balls and letting your body sink into them, you're unworking the muscles that hurt. Pain and tension drain out of the body. Suffering a career-ending, potentially crippling injury to her back and right leg, a young dancer named Elaine Petrone healed herself through a unique program of therapy and exercise based around the use of two small, soft balls. From there she turned her passion into a mission that is helping the thousands of people who visit her classes conquer pain, stress, and injury. Petrone shows how proper breathing (which she demonstrates) works in conjunction with a range of unexercises that call for placing the balls under the back, head, knees, hip, elbow-wherever there's pain-and then resting, rolling, or rotating on them. The Miracle Balls make a perfect Mothers Day Gift and are available at Riseley Physiotherapy for $29.95. LEARN TO USE FOR FREE: With every pair of Miracle Balls purchased attend a free one hour class with a Pilates Instructor to learn how to get the most out of them. |
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| Menopause is a time of change in a woman's life and body. One of the many changes a women may notice is increased difficulty controlling her bladder or bowel.
The onset of menopause can cause your pelvic floor muscles - just like the rest of the muscles in your body - to weaken. These muscles support the pelvic organs, which means that the weakening of these muscles can result in incontinence or prolapse. Reduced pelvic floor muscle function around the time of menopause can also be due to weight gain, chronic conditions such as diabetes or asthma, or pelvic surgery such as a hysterectomy or pelvic radiotherapy. Most commonly, symptoms of urinary frequency (constantly needing to go to the toilet) or urgency (needing to get to the toilet in a hurry) can exist. If there are times you don't make it to the toilet in time, this is called Urge Incontinence. It can co-exist with Stress Incontinence (not emotional stress), but rather it refers to leakage when the bladder is stressed by increases in intra-abdominal pressure such as when we cough or sneeze or exercise or lift (grandchildren or laundry baskets). Pelvic floor exercises are important during this period of a woman's life, and can be extremely beneficial if done correctly and often enough. Pelvic floor muscle training is now accepted to be first line of treatment for incontinence and prolapse. Many concerns can be cured or greatly improved with physiotherapy, and a referral from your GP is not required. |
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We all know that doing your pelvic floor exercises are important. But doing the technique correctly is vital. Try the following:
Aim to be able to do 10 in a row, 3 times a day. This may take some time so "little and often" may need to prevail in the early days. Relax, for as many seconds as you can hold, between contractions.
When you start out exercising your pelvic floor muscles, you may find that you hold your breath as you squeeze. You'll need to learn to breathe normally as you do the exercises.
It's also important to learn to activate your pelvic floor muscles in a functional way-ie. In a protective action prior to coughing, sneezing or lifting, or in fact prior to any activity even laughing which increases pressure on the bladder.
If you find any of this difficult, or if you would like to know for sure that you're doing it right to prevent problems in the future, assistance from a physiotherapist specialising in pelvic floor dysfunction will help. Make a Mothers Day Maintenance appointment now for a 30 minute consultation to assess your pelvic floor strength and function.
- Place one hand above your belly button and the other on one of your upper chest. Breathe normally for three or four breaths. Ensure the abdominal muscles are relaxed.
- If your breathing is relaxed, you should find that the hand on your tummy moves out and in more than the hand on your shoulder moves up and down. If this is not happening, try to stop your shoulders moving and let your tummy rise and fall naturally.
- Gently pull up and in "down below" as you breathe out. When you are learning, don't try to pull up so hard that you have to hold your breath. Start with a gentle contraction until you have managed to co-ordinate your contraction with a breath out.
- Try then to hold a contraction for a few seconds while you continue to breathe in and out as normal.
- You may feel your lower tummy muscles (below the belly button) tightening and moving inward toward the spine. If you are tightening your upper tummy muscles (above your belly button) then you are trying too hard! Go back to the breathing exercise and start again.
- Build up slowly, over time, to a 10 sec hold. It is important to be able to feel the muscles release after each contraction.
Aim to be able to do 10 in a row, 3 times a day. This may take some time so "little and often" may need to prevail in the early days. Relax, for as many seconds as you can hold, between contractions.
When you start out exercising your pelvic floor muscles, you may find that you hold your breath as you squeeze. You'll need to learn to breathe normally as you do the exercises.
It's also important to learn to activate your pelvic floor muscles in a functional way-ie. In a protective action prior to coughing, sneezing or lifting, or in fact prior to any activity even laughing which increases pressure on the bladder.
If you find any of this difficult, or if you would like to know for sure that you're doing it right to prevent problems in the future, assistance from a physiotherapist specialising in pelvic floor dysfunction will help. Make a Mothers Day Maintenance appointment now for a 30 minute consultation to assess your pelvic floor strength and function.
| To help ease the stress and tension of mothering, a long, soothing massage can help. Give your mother a gift that will 'maintain' her through to next year.
Massages make a great Mothers Day gift and gift vouchers can be purhcased for individual massages or 4, 8 and 12 packs. 1 hour Massages $88.00 4 Pack of 1 hour Massages $316.80 ($79.20 each) 8 Pack of 1 hour Massaages $580.80 ($72.60 each) 12 Pack of 1 hour Massages $792.00 ($66.00 each) 1/2 hour Massages $54.00 4 Pack of 1 hour Massages $194.40 ($48.60 each) 8 Pack of 1 hour Massaages $356.40 ($44.55 each) 12 Pack of 1 hour Massages $486.00 ($40.50 each) |
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