Let's Talk Pelvic Floor

On last week's episode of And Just Like That..., Charlotte declares herself a 'c*m sl*t' after learning her husband of many years no longer can.  After a visit to the doctor, Charlotte and Harry are told kegels (not just for women!) are the obvious solution.  After Charlotte coaches Harry on how to properly perform the pelvic exercises, he is finally able to make a "confetti of fireworks on the Fourth of July."

According to my doctor, research has shown that post-op patients with endometriosis have improved pain relief when treated with pelvic floor physical therapy.  

Because endometriosis creates inflammation, scar tissue, and adhesions to affected areas, it can result in trigger points that cause pelvic floor muscles to spasm - which is no fun, trust me.  Pelvic floor therapy helps strengthen, lengthen and relax the muscles.  

Now, if you're like me and avoid pelvic floor therapy like the plague, there are other ways to strengthen the muscles.

After months of terrible knee pain, I finally got an MRI as my doctor and I were both convinced I tore my meniscus.  Oddly enough, the results were fine aside from the typical wear and tear/arthritis from previous dance injuries, but he recommended PT so the last month and a half I've been working out twice a week with my therapists to strengthen my hip flexors because - SURPRISE! - endo scar tissue was the root cause of the problem.

It always circles back to this disease, doesn't it?

I've always been a big trampoline advocate.  It's easy on the joints, fun and guarantees a great sweat - but it wasn't until recently that I learned jumping just a few minutes each day goes a long way... for your pelvic floor!  

In addition to kegels and PT sessions (I'll list a few of my favorite workouts below), exercising on a mini-trampoline (I use this one) is another great low impact option as bouncing moves the pelvic floor muscles without overworking them.

*I'm not a doctor or a trained PT, these are just some of my favorites from my sessions:

-Walk sideways on an incline, yellow band around your ankles

-Fire hydrants, yellow band around thighs

-Slide board, side to side in 30 second increments 

-Reverse lunge (using slide board; standing foot on solid ground), 10lb weight

-Single leg deadlift, 10lb weight

-STRETCH

Keep up the kegels and share any other tips if you have any!