Pelvic Floor Muscle Exercises


Training the muscles of the pelvic floor can be an effective way to minimize or prevent leakage of urine. They can be activated voluntarily, training costs nothing and has no side effects, so you may wish to try this before starting other treatment methods. Improvement may not be immediate but don’t give up. After 2-4 months training you should notice a difference.

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Abdominal Separation

Recti abdominis diastasis

During pregnancy your abdominal muscles (“6 pack”) stretch from hormonal softening to accomodate the growth of your uterus, especially during the last trimester. As this occurs the right and left side of your rectus abdominis get stretched apart and a gap forms in between. If these muscles are continually used while being stretched, a diastasis rectus abdominus can occur. This is where the two rectus abdominus bellys separate with strenuous activites (eg, going from lying into sitting). In some cases you are able to see a doming down the centre of your abdomen.

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Total Mums Abstract on Renee’s research

The objective of this research was to identify the risk factors for musculoskeletal disorders present when mothers lift normally developing children weighing between 20 and 31 lbs (9–14 kg) in the home.

Twenty five mothers aged 28–40 years completed Sanders and Morse’s (2005) self-report survey of pain and high-risk practices. In addition, the OMLITH, a structured checklist for observing mothers lifting children in the

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Positively Uplifting

Caring for children can hurt. OHbaby! expert and physiotherapist Renée Vincent explains why motherhood should meet occupational health and safety standards

Many mothers weather the discomforts that accompany pregnancy only to find that the physical demands of caring for their baby leave them facing a new set of aches and pains. It is tempting to ignore these. Many mums assume they are related to hormonal changes and recovering from pregnancy, and hope that the discomfort will go with time. The reality is that caring for young children is heavy manual work. While bodily changes related to pregnancy

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Time to Go

You may be familiar with the Ministry of Health’s recommendation that you should aim to do 30 minutes of physical activity at least five times a week.

This has been widely publicised in the last decade, but the World Health Organization has upped the game and is now recommending healthy adults strive for 60 minutes of exercise, five days a week – 300 minutes in total. “300 minutes!” I hear you cry, “I barely have time to walk to the letterbox, let alone visit the gym.”
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