This post is sponsored by Pericoach.
I’m delighted to introduce this post by PeriCoach.
Anyone who experiences embarrassing leaks and has tried to follow either verbal or written instructions on how to carry out pelvic floor exercises and has given up because they just can’t get it right – read on, help is at hand.
PeriCoach is an easy-to-use, home personal trainer device and app to manage and monitor your pelvic floor exercises to help reduce and stop leaking and treat other symptoms of pelvic floor weakness. PeriCoach is recommended by Dr Pixie McKenna, GP and Presenter for the Channel 4 series, Embarrassing Bodies.
An estimated three to six million women in the UK are regularly incontinent, with over half being due to stress incontinence which occurs when the bladder is put under pressure such as when laughing, coughing sneezing or exercising.
Dr Pixie McKenna says “As a GP I regularly recommend Kegel exercises to help strengthen the pelvic floor. Bladder leakage can be a consequence of pregnancy, childbirth, menopause, high impact sport or physical activity. As a result the muscles that support the pelvic floor become weakened or damaged leading to embarrassing leakage. Other causes include severe constipation, weight gain and on occasion hormonal changes in your women in the pre-menstrual week.”
“The key factor in restoring the pelvic floor muscles is not just about doing the exercises; it’s about doing them consistently and correctly and identifying the right muscles. For example, many women push down rather than pull up which can sometimes exacerbate a pelvic problem,” Dr Pixie explained. “PeriCoach addresses both of these issues by showing a woman in real-time her performance during a series of pelvic floor exercises and the ability to track progress over time. PeriCoach’s smartphone technology also has reminders that are sent to encourage women to continue exercising and improve their scores. It’s like having your own personal physiotherapist in your handbag and also means you don’t forget!”
How Does PeriCoach Work?
The device is inserted into the vaginal canal, three built-in biosensors detect the strength of each muscle contraction and the results are instantly sent to the smartphone app. The app collects and analyses the readings and displays a picture of how the user is doing over time. You can monitor your own progress with PeriCoach or with your healthcare adviser via an app and secure online monitoring system.
Dr Pixie McKenna shares her advice and tips on how to strengthen your pelvic floor muscles.
Six Tips for a Problem you can Fix
1. Doctors are always advising us to give our pelvic floor a work out, but “working out” where it is in the first place can be a bit of a task. Find your pelvic floor by stopping yourself urinating mid flow. These are the muscles you need to squeeze. Don’t do this repeatedly as it can result in other problems like urinary tract infection, it is simply a way of finding out where you should be focusing your attention.
2. Pelvic floor exercises can be done anywhere from the bus stop to the bathroom. However when you are starting out on your strengthening journey, take time to ensure you are doing them correctly. I suggest to my patients to sit on the toilet seat with their feet firmly on the floor. Once you have mastered the technique feel free to multitask and work that pelvic floor wherever you are.
3. When you are contracting your pelvic floor muscles it should feel like you are not only squeezing them but also lifting them up. Don’t be tempted to squeeze your buttocks or thighs but do exert a little tension around the back passage as if you are trying to prevent yourself from passing wind.
4. When you are starting off simple squeeze the muscles for a second or two then relax. Over time build up your tone by increasing the tensing time in increments of up to 10 seconds, slowly relaxing the muscles as you release the tension. Next you should aim to do the fast twitch exercises. With these ones you squeeze and pull as before but only hold for one second then relax.
5. There is no quick fix. It takes several weeks of regular exercise to begin to regain the strength in your pelvic floor and many months to see a discernible difference. An added bonus of doing a pelvic floor work out is that not only does it help with a bothersome bladder it can also increase your sensitivity during sex. But remember once these exercises restore your pelvic floor function, don’t stop doing them! If you don’t use it you loose it! Like every other muscle the pelvic floor will start to slack if it doesn’t get a work out!
6. Remember you aren’t alone. One in four women over the age of 40 is suffering just like you. For those who are too busy or too embarrassed to ask for help or simply unsure about what to do, help is at hand. Since PeriCoach measures the direct force of the muscles, it acts as your very own pelvic floor personal trainer! It helps manage and monitor your pelvic floor weakness, putting you back in control!! PeriCoach can be ordered directly at www.pericoach.com priced £145.00 plus post and packaging. In the US PeriCoach is only available with a prescription.
Images courtesy of PeriCoach