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E-raamat: Your Pelvic Floor

  • Formaat: EPUB+DRM
  • Ilmumisaeg: 09-Mar-2021
  • Kirjastus: Watkins Publishing
  • Keel: eng
  • ISBN-13: 9781786784872
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Your Pelvic FloorSuurem pilt
  • Formaat: EPUB+DRM
  • Ilmumisaeg: 09-Mar-2021
  • Kirjastus: Watkins Publishing
  • Keel: eng
  • ISBN-13: 9781786784872
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This is the first pelvic floor health book aimed at ALL women, including trans women, outlining the importance of understanding your pelvic floor and how it impacts on overall health, fitness and wellbeing for life - not just around pregnancy and childbirth.

This book outlines symptoms of pelvic floor dysfunction, and shows you how to fix them.
What is pelvic organ prolapse - which 50% of women will experience - and can it be prevented?
Urinary incontinence is treatable with physio. Women on average suffer symptoms for 7 years before going to a healthcare professional which has a huge effect on mental health.
Pelvic floor issues are often only talked about in relation to pregnancy and childbirth. This is not just a "mum issue": high impact exercise (running, HIIT, CrossFit) affect the pelvic floor. Young athletes/gymnasts who have never had children are highly likely to suffer from incontinence.
Women should not accept dysfunction as a "normal part of being a woman", but instead need to prioritize their pelvic floor health - this book shows that it is never too early and, crucially, never too late to do so.
About the author 1(2)
Acknowledgements 3(2)
Foreword 5(2)
Introduction 7(8)
Chapter 1 Your Pelvic Floor -- A Bit of Anatomy
15(8)
The Pelvis
15(2)
The pelvic floor
16(1)
The Core Four
17(3)
The diaphragm
18(1)
The transversus abdominis
19(1)
The multifidus
20(1)
Whole-body Movement and the Pelvic Floor
20(3)
Chapter 2 The Symptoms of Pelvic Floor Dysfunction
23(20)
Incontinence
23(10)
Stress Urinary Incontinence
25(1)
What is "Intra-Abdominal Pressure"?
26(3)
Overactive Bladder
29(1)
Urge Incontinence
29(2)
Mixed Incontinence
31(1)
Faecal Urgency and Incontinence
32(1)
Vaginal Wind
33(1)
Pelvic Organ Prolapse (POP)
33(3)
Can prolapse be prevented?
35(1)
Pelvic Girdle Pain (PGP)
36(5)
Vulval/Vaginal Pain
37(1)
What Causes PGP and Can it Be Treated?
38(3)
Lower Back Pain
41(2)
Chapter 3 What Causes Pelvic Floor Dysfunction?
43(26)
The Influence of Posture
44(3)
An Overactive Pelvic Floor
45(1)
Protective Postures
46(1)
Footwear
46(1)
Ageing
47(1)
Doing Pelvic Floor Exercise (such as Kegels) Incorrectly
48(1)
How Do I Learn How to "Do My Pelvic Floors" Correctly?
48(1)
Using Pelvic Tech
49(1)
Hormones
49(1)
Menstruation
50(6)
Days 1--7 Menstruation
51(1)
Days 8--14 Follicular Phase
51(1)
Days 15--20 Ovulation
52(1)
Days 20--28 Luteal Phase
52(1)
Endometriosis
52(4)
Menopause
56(2)
Hysterectomy
58(3)
Family History
61(1)
Connective Tissue Disorders
61(1)
Obesity and a Sedentary Lifestyle
61(1)
High-Impact Exercise
62(2)
Running
63(1)
Heavy Lifting
63(1)
Stress
64(2)
Toilet Habits
66(3)
Chapter 4 Pregnancy, Birth and Pelvic Floor Recovery
69(24)
Pelvic Floor Exercises in Pregnancy
71(1)
Hormones in Pregnancy
72(3)
Human Chorionic Gonadotropin (HCG)
72(1)
Progesterone
73(1)
Oestrogen
74(1)
Relaxin
74(1)
Breathing
75(1)
Alignment
75(1)
The Abdomen
76(1)
Diastasis Rectus Abdominis
77(3)
The Impact of Birth on the Body
80(2)
How Pushing Affects the Pelvic Floor
81(1)
Episiotomy Surgery and the Pelvic Floor
81(1)
Birthing Positions
82(1)
Abdominal Birth (Caesarean Section)
83(2)
Abdominal and Scar Massage
84(1)
Pelvic Floor Massage Post-Birth
85(1)
The Mother's Rebirth
85(3)
Postnatal Depression and Pelvic Floor Dysfunction
86(2)
Postpartum Recovery
88(5)
The First 40 Days
88(1)
Retraining Your Core
89(1)
Returning to Running
90(3)
Chapter 5 The Non-Physical Effects of Pelvic Floor Dysfunction
93(8)
The Affect on Mental Health
93(1)
Reduce or Avoid Exercise
94(2)
Relationships and Intimacy
96(5)
Let's Talk About Sex, Baby!
97(1)
Painful Sex
98(3)
Chapter 6 Solutions for Managing Pelvic Floor Dysfunction
101(26)
Pelvic Floor Physiotherapy
101(2)
Pelvic Floor Muscle Training
103(1)
Pelvic Floor Exercises (Kegels)
104(1)
Popular Cues for Finding Your Pelvic Floor
105(5)
What Happens When You Breathe In?
106(1)
What Happens When You Breathe Out?
106(1)
How Often Should I Be Doing My Pelvic Floor Exercises?
107(1)
Remembering to "Do Your Pelvic Floors"
108(1)
Building Pelvic Floor Work into Functional Movement
108(1)
Pelvic Floor Hypertonicity
109(1)
Kegel Weights
110(1)
Pessaries
111(1)
Fitness and Lifestyle
112(5)
Hypopressives
117(4)
Surgery
121(4)
Clothing
125(2)
Chapter 7 Movement and Exercise
127(14)
Learn Your ABCs
128(1)
Retrain Before You Train
129(1)
Pelvic Floor Retraining Exercises
129(12)
Down-Training Exercises
129(4)
Beginner Up Training
133(3)
Intermediate Up Training
136(2)
Advanced Up Training
138(3)
Chapter 8 Frequently Asked Questions And Final Tips
141(6)
Frequently Asked Questions
141(2)
Do I Need to Do Pelvic Floor Exercises Every Day?
141(1)
Should I Add Pelvic Floor Awareness to My Cardio Too?
141(1)
Is it Too Late For Me?
142(1)
How Long Will it Take For Me to See Results?
142(1)
Can I Do Crunches?
142(1)
Final Thoughts and Tips
143(4)
Do the Maths
143(1)
Book in to See A Pelvic Floor Physiotherapist
144(1)
Walk Every Day
144(1)
Build Your Pelvic Health Team
144(3)
Appendix 1 Movement Methods To Train The Pelvic Floor -- Pfilates and Hypropressives
147(4)
Pfilates
147(2)
Hypopressives
149(2)
Appendix 2 The Core Collaborators
151(4)
The Psoas
151(1)
The Piriformis
152(1)
The Quadratus Lumborum
152(1)
The Glutes
152(1)
The Adductors
153(1)
The Obturator Internus
153(2)
Appendix 3 Pessaries
155(20)
Tips From The Global Pelvic Health Village -- What Pelvic Experts Say
157(12)
Resources And Useful Organizations
169(1)
Pelvic Floor Exercises and Equipment
169(1)
Pregnancy, Birth and Motherhood
169(2)
Menopause
171(1)
Sex
171(1)
Incontinence and Bowel Issues
171(1)
Useful Websites
172(1)
Books
173(2)
Endnotes 175(8)
Index 183
Kim Vopni is a Restorative Exercise Specialist, a Certified Personal Trainer, a Certified Pre/Post Natal Fitness Consultant, a Certified Fitness For Fertility Specialist, a Pilates Instructor and a Hypopressive Method trainer. She believes passionately in pelvic floor health and spreading the awareness that bladder leakage is NOT 'just part of being a woman'.
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