Podcast Episode #89

Pelvic Floor Friday #3 [Quick lift pro]: Kath Baquie from FitNest Mama

Welcome to our second Friday Floor session!

Every week on a Friday, a pelvic floor I talk you through a set of pelvic floor exercises.

These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list.

Perfect if you’re having a vaginal or a caesarean birth, pre-pregnancy, during pregnancy, or years and years down the track.

You could even send this podcast episode to your mum, as pelvic floor exercises are something I believe ALL women need to do.

So, today, we are diving into another pelvic floor basics, a small step up from last week.

And I am going to take you through a basic ‘ easy’ set.

However as I said last week – Everyone is different.

Focus on Quality over quantity.

And If you can’t hold for as long as I say, don’t.

Any discomfort or questions please do stop and consult your healthcare provider.

15 quick lifts

5s strength holds x 8

25 second endurance hold

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Pelvic Floor Friday #2

Transcription

DISCLAIMER:

Please note that this transcription was completed with computer voice recognition software. Quite often unanticipated grammatical, syntax, homophones, and other interpretive errors are inadvertently transcribed by the computer software. Please disregard these errors. Please excuse any errors that have escaped final proofreading.

INTRODUCTION

If you are pregnant or you’ve recently had a baby, this podcast is for you. I am your host, Kath Baquie. A physiotherapist working in women’s health and a mum of three. Join me each week as we dive into all things pregnancy care, childbirth and postnatal recovery. Helping you have a wonderful pregnancy and after birth experience. And don’t forget to hit subscribe so you don’t miss any episodes.

KATH BAQUIE

Well, welcome to our second Friday Floor Sessions. So, every week on a Friday, I’m going to talk you through a set of Pelvic Floor Exercises. These episodes are short, these episodes are actionable, and they are designed to just help you get the job done and tick off your pelvic floor from the to-do list. This is perfect to be having a vaginal or cesarean birth, your pre-pregnancy perhaps you’re during pregnancy, or perhaps even years and years down the track. You could even send this podcast episode to your mum as pelvic floor exercises as something I believe all women need to do.

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So, today we are diving into another pelvic floor basics. It’s a small step up from last week. However, as I said last week, everyone is different. So, some of you might find this basic or easy, whereas others of you might find it more challenging. Focus on quality, not quantity. And if you can’t hold for as long as I say, please don’t. Any discomforts or questions, please do stop and consult your healthcare provider.

Okay, get yourself into a position of comfort. So, if you’re standing up or doing things around the house, just quickly sit down. It will only take a couple of minutes, I promise. Fully relax your pelvic floor, relax your tummy. Take a few deep breaths. And every time you breathe out, just focus. First of all, on getting that beautiful relaxation that drop and flop through the pelvic floor and letting go of any tension in your tummy muscles. We want to always start pelvic floor from a position of full relaxation.

Okay, let’s start with quick lifts. So, we’re imagining we’re stopping yourself passing a wind so you’re drawing up through your back passage and then release. Zipping up and release. Lift up and release. Zip up and release. We have 10, release, 9, release, 8, release, 7, release, 6, release, 5, release, 4, release, 3, release, 2, release, last, 1, and let it go drop and flop. Beautiful. Nice few deep breaths and fully release.

Okay, today we’re going to go for five second strength holds. These are your maximum. You’re trying to zip up as strong as you can. But do make sure you can still keep breathing if possible. So, breathing in. As you breathe out, draw up through that back passage as if you’re stopping yourself passing wind, keep breathing, keep drawing up for 5, 4, 3, 2, 1, fully released, let it go and drop and flop. Okay, again, let’s zip up as strong as you can through that back passage for 5, 4, 3, 2, 1, fully release, let it go, drop and flop. Okay, let’s go. This is our third, zip it up as strong as you can. 100% Max, keep breathing, keep your glutes relax, that’s a way get going for 4, 3, 2, 1, fully release. And zipping up again. Nice and strong through your back passage of 5, 4, 3, 2, 1, fully release. We’ve got three more guys. Stay with me. Let’s go zipping up and doing like you’re stopping yourself passing wind. Keep breathing for 5, 4, 3, 2, 1, fully released. Let it go. Two more. Let’s go zipping up nice and strong for 5, 4, 3, 2, 1, fully let it go. Amazing last strength hold for now. Let’s go zipping it up for 5, 4, 3, 2, 1, and fully release, let it go and drop and flop. Okay, we’re going to finish off with a 25 second endurance hold. So, this is a 50% lift. This is the half lift. It’s not your maximum. So, it should feel that little bit easier. Hence, we can hold it a bit longer. When you’re ready. Once you’ve taken a few deep breaths once you feel like you’ve fully relaxed again. Let’s go zipping up halfway drawing up and then the 25, 24, 23, 22, 21, 20, 19, 18, 17, 16, 15, 14, stay with me 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and let it go, drop and flop. You’re done.

That’s it, ladies. Don’t forget to send me a message on Instagram. I would love to hear from you. And if you’ve been enjoying these podcast episodes, it really does help if you could please leave a rating and review. It really does help the podcast get found by more people who would benefit from it. And I do thank each and every one of you for listening, and well done on doing your pelvic floor today. Amazing work ladies. That’s it. We’ll see you next week for another episode of the FitNest Mama Podcast.

Thanks for listening to the FitNest Mama Podcast brought to you by the FitNest Mama Freebies found at www.fitnestmama.com/free. So please take a few seconds to leave a review, subscribe so you don’t miss an episode. And be sure to take a screenshot of this podcast, upload it to your social media and tag me, @fitnestmama so I can give you a shout out too. Until next time. Remember, an active pregnancy, confident childbirth, and strong postnatal recovery is something that you deserve. Remember our disclaimer, materials, and contents in this podcast are intended as general information only and shouldn’t substitute any medical advice, diagnosis, or treatment. I’ll see you soon!

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