Pelvic Floor Training Routine

I've been doing a lot of reading since lockdown started and I've loved every page!

I want to share some insights from this book by James Clear. 

Every page seemed relevant to my clients, especially those who struggle to keep up with their pelvic floor and core programmes which I or their personal trainers had previously prescribed.

Lockdown has changed our normal life routines and I often wake up wondering what day it is. Time seems to fly by each day, even when I feel I've done loads! 

James Corden said of his experience in lockdown in L.A. "I'm awake and then I'm asleep and the cycle continues". 😆 

So, for some of us, the days merge and routines are lost.

For others though, the days are busier than ever. Work continues, maybe you're on the frontline (THANKYOU!!) or maybe you're completing the 'behind the scenes' admin to help the NHS and key workers (THANKYOU!!), maybe you're trying to work from home while caring for your kids (WELL DONE 😅)!!

We all have seen a change to our day to day lives and it's so easy to let our pelvic floor and core training fall to the side or back of our minds. And rightly so in some cases, the pelvic floor is definitely not the highest priority at the moment, but I really don't want you guys to unnecessarily lose all the gains you achieved prior to lockdown. 

So, Here are my insights from this fab book!

It doesn't have to be all or nothing!

You have a programme of exercises that have either been written or emailed to you. Quite often, pelvic floor training is advised 3x per day or more in some cases. Lets take a few steps back and aim for just one session per day. Pick a time that suits you and get the session done. Work this plan for 7 days, that's 7 sessions and then revisit your plan, ideally increasing to 2 sessions if you feel able.

Every Action you take today could be a step to achieving your goal!

Every squeeze, every exercise is a step in the right direction. Every time you avoid or forget is a step in the wrong direction. If you want to be leak free, if you want to get rid of your pain or symptoms of prolapse, you have to act like the person you want to be. The exercises will take you on a journey to reaching your goals.

The Paper Clip Challenge

Grab 2 jars, one empty and the other full of paper clips or other tiny objects.

Every time you complete a pelvic floor or core exercise, move one paper clip into the empty jar.

Each paper clip you move is an action towards achieving your goals. It's a great visual cue and motivator. 

Place your jars in a visible place, somewhere you go regularly, like your kettle or coffee table or next to your TV. Obviously keep it away from little fingers due to choking hazard!

Send me pics or videos of you filling your jars! I'd love to see your progress.

Habit Stacking

This is a great idea for forming new habits. It basically involves attaching your new habit to an old and already formed habit.

Let's take pelvic floor training as an example:

How many times do your go to the loo to pee every day?

4, 5, 6 or more?

Try doing a couple of minutes of pelvic floor exercises after each wee.

If you complete a 10 second hold, 5x with a 5 second rest between reps and then 10x fast squeezes straight afterwards, this equals 90 seconds.

Do this 4x per day and you've completed 360 seconds of pelvic floor exercises every day, that's 6 minutes...in 24 hours!

Easy!

Make it Obvious

I've had my exercise mat out ready for Zoom Virtual Appointments and I have to say, I've done more exercise, more yoga, more core work since the mat has been out and ready for me than ever before.

Let's try to make your new habit obvious.

Have the Squeezy App icon ready on the first page of your home screen on your tablet or phone. You'll see it every time you unlock your device.

Have a mat out all the time if you have space. This will encourage you to get on the mat and complete your exercises.

Encourage others to remind you to do the exercises. Hubby could ask you 3x per day, have you done your physio. This will be annoying if you're not doing it, but really motivating if you can smuggle say 'Yes, I have actually!'

Put your running clothes out and ready in the morning so you don't have to decide to run, the clothes are there and it would be more effort to find something else to wear. 

Try these out and let me know how you get on.