SRC Michelle Kenway Pelvic Floor Safe Exercises E-Book

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Complete pelvic floor safe exercise guide for safe exercise with pelvic floor problems.

Pelvic Floor Physiotherapist guidance for safe core exercises, strength, fitness and weight management exercises, pelvic floor strengthening and unsafe exercises to modify or avoid.

‘Inside Out’ Pelvic Floor Safe Exercise for Women e-book

Expert health professional guide for pelvic floor safe exercises

Inside Out is the internationally acclaimed guide to exercising safely and reducing the risk of pelvic floor injury by Australian Pelvic Floor Physiotherapist Michelle Kenway with Urogynaecologist Dr Judith Goh.

Exercise Safely

Inside Out shows how to:

  • Strengthen your pelvic floor
  • Strengthen and tone abdominal core muscles
  • Choose pelvic floor safe general strength & fitness exercises
  • Avoid and modify unsafe abdominal exercises
  • Strengthen safely in the gym
  • Know about Pilates, Yoga, Circuit training, Pump and Step classes
  • Lose weight with safe weight loss exercises
  • Choose your exercise classes

 

This user friendly guide gives you confidence in your exercise program with those exercises to choose and those exercises to avoid or modify to protect your pelvic floor when exercising.

Suitability

Expert health professional exercise guidance for women with:

  • Pelvic floor prolapse (bladder, bowel, uterine, rectal)
  • After pelvic surgery (prolapse surgery, hysterectomy, bladder repair);
  • Weak pelvic floor muscles
  • Bladder and/or bowel control problems
  • Pelvic pain

Inside Out Book and DVD are available with free delivery in the UK and Europe from Stress no More health and wellbeing

National Recognition

Inside Out the first book in this series was a key resource for the Australian Continence Foundations’ National Exercise and the Pelvic Floor Project. Inside Out series provides health professional guidance for safe fitness and strength exercises to avoid pelvic floor injury and reduce the risk of worsening pelvic floor problems.

About the Author

Michelle Kenway is an Australian Pelvic Floor Physiotherapist and author. Michelle lectures to health professionals and promotes community health through her writing, radio segments, online exercise videos and community presentations. She holds dual post graduate physiotherapy qualifications in women’s health and exercise.

Dr Judith Goh is an internationally renowned Urogynecologist based at Greenslopes Private Hospital; and Professor, School of Medicine Griffith University, Queensland. Judith specialises in pelvic floor prolapse and incontinence.

Overview of Contents

Inside Out – pelvic floor safe exercises for women consists of 90 pages of exercises and information, professionally illustrated and photographed.

Section 1 • GET YOUR INSIDES INTO GEAR

Chapter 1: All About Your Insides
Understand what holds you up and in control – your pelvic floor and abdominal muscles

Chapter 2: Tone Up Your Pelvic Floor
Discover the secrets for getting your pelvic floor into peak condition

Chapter 3: Take Control of Your Abdominals
No more sit ups! Flatten the appearance of your stomach and improve your control

Chapter 4: Core Workouts for Everyday Living
Stay in control when you need to most with the right core exercises

Section 11 • SHAPE UP YOUR BODYWORK

Chapter 5: Improve Your Fitness & Lose Your Fat
Get fit and increase your staying power with aerobic fitness exercise that is kind to your pelvic floor

Chapter 6: Get Your Body Strong & Active Workouts
Get strong, tone up and stay young with strength exercises that protect your pelvic floor

Chapter 7: Gym & Equipment Exercises Exposed!
Exercise with confidence by doing what you should and avoiding what you shouldn’t

Chapter 8: Exercise Classes & Your Insides
What to choose and what to avoid – how to participate in and avoid the pelvic floor pitfalls of exercise classes

Chapter 9: Home, Class or Exercise Centre?
Confused about your options for your health and fitness? Tips to help you make the best choice for your health and your pelvic floor

Did you know that

    • According to the World Health Organization, SUI is a global issue affecting millions with similar incidences across different populations, with massive economic and intangible costs.
    • Over a 3-month period, 50% of women aged 45-59 years of age experienced some degree of mild, moderate or severe urinary incontinence and
    • Urinary incontinence affects up to 37% of Australian women.

(Reference: https://www.continence.org.au/pages/key-statistics.html)

Do you know what stage of SUI or Prolapse you are? Regardless of the stage please see a health care professional and refer to the below table to see where SRC Restore - Incontinence Underwear for Women may assist these conditions.

Stages of Urinary incontinence3

Stage I Light, urine loss quantity maximally until 10 g (10 mls)/24 hour
Stage II Moderate, urine loss quantity of 11 to 50 g (11-50 mls)/24 hour
Stage III Heavy, urine loss quantity over 50 g (50+ mls)/24 hour

The four categories of uterine prolapse are1

Stage 1 Uterus is in the upper half of the vagina
Stage 2 Uterus has descended nearly to the opening of the vagina
Stage 3 Uterus protrudes out of the vagina
Stage 4 Uterus is completely out of the vagina

Grades of bladder prolapse (cystocele) are2

Stage 1 Bladder protrudes a little way into the vagina
Stage 2 Bladder protrudes so far into the vagina that it is close to the vaginal opening
Stage 3 Bladder protrudes out of the vagina

SRC Restore garments can be worn in conjunction with any treatment from your pelvic health specialist. Through the use of a patented anatomical Support Panel, specifically the gusset panel, our SRC Restore garments provide continuous even compression to the entire perineal area.

This has been shown to help with symptoms of mild urinary incontinence. Continuous compression to the perineum has been said to activate pelvic floor muscles through a possible proprioceptive feedback loop.

Activating pelvic floor muscles positively influences their strength and their ability to support bladder and uterine function. Wearing the garment over an extended period, combined with a women’s health physio program may improve symptoms faster.

Additional anecdotal evidence has shown a reduction in symptoms of mild prolapse while wearing the SRC Restore compression garment.

The research and development of our fabric was extensive as we wanted to ensure that it provided support and comfort with no feeling of restriction.

Our uniquely milled fabric goes through rigorous independent testing to ensure that it is of the highest quality and can stretch and return to its original shape consistently after wash and wear to provide you with optimal performance and a longer lasting garment.

To make sure we deliver this we decided to test our fabric against one of the leading compression brands in the marketplace to assess whether the compression properties were sustained after multiple washes and how this compared to the other brand.

We subjected the fabric to 100 wash cycles followed by an extension test. Our fabric not only retained its original size and shape (against the competitor which shrunk significantly) but also retained the same high level of compression at the conclusion of testing.

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