Beth Davies Coaching

Top pelvic health questions in 2024

These are the top 3 pelvic health questions I currently get asked (now in 2024)

Should I be doing Kegels?

You’ll find lots of mentions of kegels (or pelvic floor exercises) amongst my blogs because they can be super useful, but also have limitations. 

Research still shows they are the first line of treatment when it comes to pelvic floor dysfunction. Research by Bo et al, identifies that they can be used to build strength, power, relaxation, and coordination.  Plus the NICE Guidelines recommend doing pelvic floor exercises from the age of 12 years old. HOWEVER, understanding their limitations are super important too. 

In that, they are isolated contractions of one single muscle group. This group of muscles (in this case the pelvic floor) are not isolated during movement, so you also need to learn how to use them during movement. 

Are Hypopressives better than Kegels?

Firstly, let’s find out what Hypopressives are. Hypopressives, also known as hypopressive exercises or low-pressure fitness, is a type of exercise method developed by Dr. Marcel Caufriez, a Belgian gynecologist, in the 1980s. Unlike traditional exercises that focus on strengthening the pelvic floor muscles through contraction, hypopressives aim to restore and enhance pelvic health by utilising a combination of postural adjustments, breathing techniques, and specific body movements.

Hypopressives work by creating a vacuum effect within the abdominal and pelvic cavity, which helps to activate and tone the deep core muscles, including the pelvic floor. The technique involves a series of postures and controlled breathing patterns that engage the diaphragm, deep abdominals, and other stabilizing muscles. By incorporating this integrated approach, hypopressives offer a comprehensive solution for improving pelvic health. 

However, whilst research still shows the efficacy of traditional pelvic floor muscle training over hypopressives, it offers an alternative solution for women who may have tried kegels and found they didn’t relieve symptoms or struggled to turn them into a consistent practise. 

What exercises can I do with prolapse?

When it comes to exercising with pelvic organ prolapse, it’s less about which exercises but how you are doing those exercises, and the strategies you are using.  Which is why understanding how your body works (and especially the role of the pelvic floor) can be super useful in providing useful strategies that better manage intra-abdominal pressure (versus adding to pressure). You may not have been told this but the basics of training such as specificity, and progressive overload are your roadmap back to the exercise you love.   

Beth Davies is a highly experienced personal trainer and coach specialising in female pelvic health, pelvic organ prolapse and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including  StylistMetroWoman & Home and Marie Claire UK 

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