Core Specialist, Cheryl Coppa, covers some of the most asked questions women have when it comes to Pelvic Floor and fixing the problems (#3 will really surprise you) - Part 2
By Cheryl Coppa
You have a lot of questions about your pelvis and pelvic floor because it's not talked about the way it should be. So let's get these questions answered. (For part 1 read HERE)
1. When Should I Start Doing Pelvic Floor Exercises?
You should have started years ago! Pelvic floor exercises are not just for pregnant women or postpartum women or women over 40. Your pelvic floor should have been introduced to you the first time you went to your OBGYN. Pelvic health is basic and foundational and, unfortunately, it is not talked about until we start experiencing these huge life-altering symptoms. I know doctors are overworked and only have so much time to spend with each patient. This is why there is such a need for a program like RESTORE THE CORE & PELVIC FLOOR PROGRAM, to fill the gap. Pelvic Floor exercises should also be included in EVERY women’s fitness routine. Your pelvic floor is a muscle after all, and left untrained and damaged, leads to all the pains we experience at some point in our lives.
I work with many women that experience all the different dysfunctions and have never had children, so don’t think you don’t need this. EVERY woman needs this! Your pelvis and your pelvic floor are right at the center, so it is 100% impacted by the life you live. If you are sedentary, or if you are very active, what you are doing or not doing is directly impacting your pelvic floor!
"Your Pelvic Floor should have been introduced to you the first time you went to your OBGYN. EVERY woman needs to know how to keep her Pelvic Floor healthy and strong, whether or not she had children.", Core Specialist, Cheryl Coppa
2. Will Pelvic Floor Exercises Make me Tighter?
Yes. You have been told you are tense or you have a tight pelvic floor. So you can imagine, just the same as any other muscle, if it is tight, you will want to release it, not make it tighter, right? This is why Kegels can contribute to many issues we face, such as pain and leaking. Therefore RELEASING is always a part of our program. You can’t strengthen a tight muscle. First, you have to learn how to release it. This is something that takes guidance and practice because it's very common to not even know what it feels like to relax your pelvic floor. It’s been tight for so long. Once you feel it, it’s like magic. It's also very empowering to learn these techniques so you are forever equipped with how to release your pelvic floor muscles and the other muscles surrounding the pelvic floor as well! You will always encounter stress and tension, which carries over into your muscles and creates a chain of pains. So learning how to release is a tool you will always want in your back pocket.
"If you suffer from a tight pelvic floor, doing Kegels can only contribute to issues such as pain and leaking. This is why you first have to learn how to release. Releasing is a tool you will always want in your back pocket." Core Specialist, Cheryl Coppa
3. Can Pelvic Floor Dysfunction Cause Leg Pain, Bloating, and UTI? Yes. Everything is connected, which is why it is so important to know and keep your pelvis and pelvic health in check. These are more uncommon symptoms. Usually, with pelvic floor dysfunction, you think of low back pain, painful sex, and leaking. But bloating, leg pain, constipation, and the feeling of having a UTI, are symptoms that can happen. If your pelvic floor is tight, or your hips are misaligned because of other tight muscles surrounding the pelvis. It’s all connected, which will bring you back to wanting to learn how to release these tight muscles, and be informed on why they are tight in the first place. Is it the way you are sitting, standing, exercising, or not exercising? Let’s figure this out. When pelvic floor exercises don’t work. I would ask you: what have you done so far? There’s not a lot of support out there just yet, but the tides are turning. Have you really tried everything? Have you seen a Physical Therapist that specializes in the Pelvic Floor? Surgery is always the last option, even when you do choose surgery, you need to know WHY this happened and HOW to keep it from happening again. 4. What Pelvic Floor Exercises are Best? Hands down, The best exercise you can learn is the CORE BREATHE (watch the video to learn how) Every woman needs to learn this! PREVENT, MANAGE & REVERSE! Once you master this technique, there are different poses and exercises you can do with this breath work that is better for other symptoms such as prolapse or diastasis. Learning the Core breath will naturally strengthen the pelvic floor and when you practice it enough it will become natural, which is what you want. Just the same as training any other muscle, once you master the basics you can move on to more intensity but always with the core breath! Yours, Cheryl
About Cheryl Coppa
✔️ A certified Core Confidence Specialist (Core and Pelvic Floor retraining)
✔️ A certified Personal Trainer specializing in women's fitness over 40
✔️ Low-Pressure Fitness / Hypopressive certified by creator Dr. Tamara Rial
✔️ Pre/postnatal corrective exercise specialist
✔️Instructor of the Pelvic Floor Health program, Ola Ka Ola
✔️ 40 years young, wife & mother of 3