Women’s Health FAQs

We know that navigating the different stages of life can be complex as a female. And while life events like pregnancy and childbirth can be incredibly rewarding, they’re also filled with their own unique set of challenges. That’s why we’re here to support you every step of the way with expert advice and practical tips.

In this article, we’re addressing some of the most common questions we receive about female health and fitness. Whether you’re curious about reducing that ‘mummy tummy,’ understanding the intricacies of pelvic floor exercises, or looking for a safe and effective exercise progression after giving birth, we’ve got you covered. Our goal is to empower you with the knowledge and confidence to take charge of your health and overall well-being.

So, grab a cup of tea, get comfortable, and let’s dive into the answers to some of the most pressing questions about women’s health.

What are some top tips to reduce ‘mummy tummies?’

1. Strengthen from the inside out – you have 4 layers of abdominals – we need to strengthen the deepest layer – the transverse abdominal muscles –  before we strengthen the internal and external obliques and the central rectus abdominals.
2. Lying on your back with knees bent, place your hands on your lower belly, keep breathing normally while pulling in your belly button for a few seconds. Repeat 2 x 10 reps.
3. This exercise can also be done in side lying, in four point kneeling, in sitting, and in standing.
4. Avoid any movement or exercise that causes central doming or bulging of your abdominals.
5. A great higher level exercise is the box or table plank – on all 4s with knees lifted very slightly off the mat.
6. As the transverse abdominals and core strengthens, the oblique and rectus abdominal muscles should be specifically targeted.
7. Working on your posture, moderate cardio exercise eg swimming, cross trainer, static bike can also help.

Are pelvic floor exercises just about doing as much strengthening as possible?

Pelvic floor issues can occur at any point in a women’s life but most commonly occur post-pregnancy and during perimenopause or menopause. Pelvic floor muscle dysfunction can manifest in lots of different ways including:

• some urinary leakage or reduced ability to hold in gas
• painful intercourse
• pelvic or back pain
• symptoms of prolapse
• constipation

Typically, the assumption has been that these issues arise due to a weak pelvic floor and so we must strengthen them. However, while lengthened and weaker muscles can cause the above, very often, shortened and overactive pelvic floor muscles are the real culprits. These muscles need to be specifically trained to release, as well as to contract, through targeted release techniques and exercises.

The key to rehabbing the pelvic floor muscles (PFM) is ensuring that full range of movement in the PFM is achieved. To achieve this, we need to focus on both the lengthening and the contraction of the PFM through using breath work.

For most women, the easiest starting position is lying on your back with your knees bent. (For pregnant women who are more that 16 weeks pregnant, lying flat is not recommended, so lying propped up or side lying would be a good starting position). Placing your hands on your tummy, take a deep breath in through your nose and feel the tummy rise. Be aware of relaxing your PFM. Best way is to consciously relax your perineum (the skin between your vagina and back passage). 

Then, as you breath out through your mouth, lift your PFM. Best way is to imagine you are stopping yourself peeing or passing wind, or both!

Begin by doing 4 x 5 reps of these once or twice a day.

The principle in this foundational exercise can then applied as pelvic and limb movements are introduced as part of core strengthening/Pilates programmes.

What is a recommended exercise progression in the initial weeks/months after giving birth?

For those initial couple of weeks after giving birth, let your focus be on rest and recuperation as far as is possible. Accept those offers of help!

You can begin pelvic floor muscle exercise as soon as you feel able and comfortable to do them (if you had a catheter fitted, wait until that is removed and you are passing urine normally). Start initially in lying positions and progress from there. You may feel like gradually introducing some Pilates exercises. These exercises will help the function of the pelvic floor and aid healing of your perineum if you have had stitches following an episiotomy or tear.

Around your 6-week GP check, and providing all is well on your postnatal journey, you can introduce more exercise. Mild to moderate cardio exercise in the form of specific postnatal exercise classes, static bike and cross trainer, moderate strengthening/resistance training, postnatal Pilates or yoga classes, swimming and longer daily walks, are all potential options. Ideally, having a postnatal check/Mummy MOT with a women’s health physio/Mummy MOT practitioner is highly recommended as this will provide you with an individual assessment and a bespoke treatment plan/exercise routine to get you safely back to doing the exercise /activity you enjoy, as well as guiding you into higher impact exercise in the coming weeks.

Exercise has widespread benefits in all populations and in the postpartum population it is no different. However, unique to this population, vital considerations need to be taken into account including:

• the type of birth experience;

• the timescale since giving birth;

• the presence of any ongoing symptoms;

• the health of the pelvic floor health;

• the quality of sleep and nutritional status;

• and general sense of wellbeing.

This holistic approach helps ensure that the correct level of exercise is introduced at the right time to facilitate appropriate strength and conditioning and help ensure a healthy and problem-free return to full function and activity, and crucially, for the long term.

Is a Mummy MOT just for new mums?

The Mummy MOT is a comprehensive post-natal assessment to check the for any pelvic floor or abdominal muscle issues, any pelvic, lower back or hip problems, any postpartum postural issues and any bladder or bowel concerns,  and to provide a guided exercise and treatment to enable a safely and timely return to full function and activity after having your baby.

This can be booked soon after your 6-week GP check, or any time after that…months or even years. It is never too late to start those pelvic floor exercises or begin rehabbing your abdominals; or to have scar therapy on your C-section, or to begin a strengthening and conditioning programme, or just to get that check that you always wanted.

What conditions/issues does a Women’s Health physio help with?

Women experience significant body changes due to hormonal fluctuations especially during perimenopause, menopause, pregnancy, and postnatal recovery. Our bodies are incredibly adaptive, but at times, additional support is needed and can be so beneficial. Women’s health physiotherapy covers a wide variety of conditions and issues including:

• pelvic, hip or back pain

• pelvic floor dysfunctions

• pregnancy-related musculoskeletal issues

• post-natal recovery

• perimenopause/menopause symptoms

• continence issues

• pelvic organ prolapse; pain during intercourse

• and post pelvic/gynae surgery. 

We hope these FAQs have provided you with valuable insights and practical advice on postnatal health and fitness. Remember, every woman’s journey is unique, and it’s essential to listen to your body and take things at your own pace.

If you have more questions or need personalised support, don’t hesitate to reach out to us. At W5Physio, our women’s health specialist, Vicky, is dedicated to helping women achieve their health and wellness goals. Whether you’re looking for guidance on specific exercises, need help with pelvic floor issues, or want a comprehensive postnatal recovery plan, we’re here to assist you every step of the way.

Ready to take the next step? Book an appointment with us today and start feeling better, stronger, and more confident!