Re: Re: sit-ups? / prolapse

[Guest guest]

Hi Yvonne,

Even if there has been damage, the PF can be helped by doing the roll for

control protocols. Tensing the PF is really just doing a Kegal and that

only uses the Levator Ani...which as I have said before, just tightens the

openning and is more for your " partner " than for you. Roll for control

uses the obturator internous muscle and that actually lifts the PF and

urogenital diaphragm up, thus shoring up the uterus and the other " parts " .

You must do the exercises 6 weeks to get full bennefit but you willstart

to see benefit in less time than that.

" Dammage " to the PF can be from a hysterectomy or from atrophy due to pain

in the vulvar area. When the body senses pain in an area for long enough

duration, it reflexly inhibits the muscles from contracting. Therefore,

women who have had long standing vaginal / vulvar pain and burning have PF

muscles that are inhibited...even though then may not be able to relax

those muscles. The muscles in effect are neurologically stupid...they

cannot remember how to relax or contract vountarily.

Tenssing the PF during crunches is good advice but won't prevent prolapse

as much as doing the roll for control protocols..

HOpe this helps..

Great questions...

Tom

www.tomocklerpt.com

> Hi Tom,

>

> you mentioned that adominal pressure can lead to prolapse if the PF

> is not strong enough. Now I know that strengthening the PF is a way

> to prevent prolapse. But what if the damage has already been done? Do

> you think PF exercises can help to bring the uterus back up into its

> original position again? And could that be helpful even if I cannot

> reduce the abdominal pressure due to chronic bronchitis?

>

> By the way, in my gym I was told to always tense the pelvic floor

> muscels when doing chrunches.

>

> --Yvonne

>

>

>>

>> Hi All,

>> True sit ups do not work the abdominal core, infact they build the

> hip

>> flexor group and the rectus abdominus muscles ( the bay-watch

> muscles).

>> The other issue with pelvic floor problems is that one really needs

> to

>> strengthen the PF prior to embarking on an aabdominal strength

> program.

>> Increased abdominal pressures will push down on the PF and if it

> is not

>> strong enough, will begin the process of prolapses.

>> Appropriate crunches are preferrable but only after you have done 4-

> 6

>> weeks of the roll for control protocols.

>> One can learn more about core training from a series of videos on

> my

>> website as well as see the roll for control exerciese.

>> Go to www.tomocklerpt.com and click on Exercise Protocols for roll

> for

>> control and then click on the core training videos..both on the L

> side

>> of the home page.

>> Enjoy!!!

>> K. Ockler P.T.

>>

>

>>

>

>

>

[Guest guest]

Hi Tom -Do you know of a good exercise for my adductors? They have been feeling really really tight. I do yoga and have been using the foam roller but it hasn't made a huge different yet.Sheila

Hi Yvonne,

Even if there has been damage, the PF can be helped by doing the roll for

control protocols. Tensing the PF is really just doing a Kegal and that

only uses the Levator Ani...which as I have said before, just tightens the

openning and is more for your " partner " than for you. Roll for control

uses the obturator internous muscle and that actually lifts the PF and

urogenital diaphragm up, thus shoring up the uterus and the other " parts " .

You must do the exercises 6 weeks to get full bennefit but you willstart

to see benefit in less time than that.

" Dammage " to the PF can be from a hysterectomy or from atrophy due to pain

in the vulvar area. When the body senses pain in an area for long enough

duration, it reflexly inhibits the muscles from contracting. Therefore,

women who have had long standing vaginal / vulvar pain and burning have PF

muscles that are inhibited...even though then may not be able to relax

those muscles. The muscles in effect are neurologically stupid...they

cannot remember how to relax or contract vountarily.

Tenssing the PF during crunches is good advice but won't prevent prolapse

as much as doing the roll for control protocols..

HOpe this helps..

Great questions...

Tom

www.tomocklerpt.com

> Hi Tom,

>

> you mentioned that adominal pressure can lead to prolapse if the PF

> is not strong enough. Now I know that strengthening the PF is a way

> to prevent prolapse. But what if the damage has already been done? Do

> you think PF exercises can help to bring the uterus back up into its

> original position again? And could that be helpful even if I cannot

> reduce the abdominal pressure due to chronic bronchitis?

>

> By the way, in my gym I was told to always tense the pelvic floor

> muscels when doing chrunches.

>

> --Yvonne

>

>

>>

>> Hi All,

>> True sit ups do not work the abdominal core, infact they build the

> hip

>> flexor group and the rectus abdominus muscles ( the bay-watch

> muscles).

>> The other issue with pelvic floor problems is that one really needs

> to

>> strengthen the PF prior to embarking on an aabdominal strength

> program.

>> Increased abdominal pressures will push down on the PF and if it

> is not

>> strong enough, will begin the process of prolapses.

>> Appropriate crunches are preferrable but only after you have done 4-

> 6

>> weeks of the roll for control protocols.

>> One can learn more about core training from a series of videos on

> my

>> website as well as see the roll for control exerciese.

>> Go to www.tomocklerpt.com and click on Exercise Protocols for roll

> for

>> control and then click on the core training videos..both on the L

> side

>> of the home page.

>> Enjoy!!!

>> K. Ockler P.T.

>>

>

>>

>

>

>

[Guest guest]

Hi Tom -Do you know of a good exercise for my adductors? They have been feeling really really tight. I do yoga and have been using the foam roller but it hasn't made a huge different yet.Sheila

Hi Yvonne,

Even if there has been damage, the PF can be helped by doing the roll for

control protocols. Tensing the PF is really just doing a Kegal and that

only uses the Levator Ani...which as I have said before, just tightens the

openning and is more for your " partner " than for you. Roll for control

uses the obturator internous muscle and that actually lifts the PF and

urogenital diaphragm up, thus shoring up the uterus and the other " parts " .

You must do the exercises 6 weeks to get full bennefit but you willstart

to see benefit in less time than that.

" Dammage " to the PF can be from a hysterectomy or from atrophy due to pain

in the vulvar area. When the body senses pain in an area for long enough

duration, it reflexly inhibits the muscles from contracting. Therefore,

women who have had long standing vaginal / vulvar pain and burning have PF

muscles that are inhibited...even though then may not be able to relax

those muscles. The muscles in effect are neurologically stupid...they

cannot remember how to relax or contract vountarily.

Tenssing the PF during crunches is good advice but won't prevent prolapse

as much as doing the roll for control protocols..

HOpe this helps..

Great questions...

Tom

www.tomocklerpt.com

> Hi Tom,

>

> you mentioned that adominal pressure can lead to prolapse if the PF

> is not strong enough. Now I know that strengthening the PF is a way

> to prevent prolapse. But what if the damage has already been done? Do

> you think PF exercises can help to bring the uterus back up into its

> original position again? And could that be helpful even if I cannot

> reduce the abdominal pressure due to chronic bronchitis?

>

> By the way, in my gym I was told to always tense the pelvic floor

> muscels when doing chrunches.

>

> --Yvonne

>

>

>>

>> Hi All,

>> True sit ups do not work the abdominal core, infact they build the

> hip

>> flexor group and the rectus abdominus muscles ( the bay-watch

> muscles).

>> The other issue with pelvic floor problems is that one really needs

> to

>> strengthen the PF prior to embarking on an aabdominal strength

> program.

>> Increased abdominal pressures will push down on the PF and if it

> is not

>> strong enough, will begin the process of prolapses.

>> Appropriate crunches are preferrable but only after you have done 4-

> 6

>> weeks of the roll for control protocols.

>> One can learn more about core training from a series of videos on

> my

>> website as well as see the roll for control exerciese.

>> Go to www.tomocklerpt.com and click on Exercise Protocols for roll

> for

>> control and then click on the core training videos..both on the L

> side

>> of the home page.

>> Enjoy!!!

>> K. Ockler P.T.

>>

>

>>

>

>

>

[Guest guest]

Yvonne,

Something as big as a soccer ball but soft like a balloon.

Make sure you squeeze very gently..not hard!!!

Same with rolling outward, very gentle..not hard...

> Hi Tom,

>

> I had a look at the roll for control exercises on your website. Can I

> use a pilates ball for these? That's what the ball in the pictures

> looks like. Cause I would like to start immediately

>

> Thanks for your help,

> Yvonne

>

>

>

>>

>> Hi Yvonne,

>> Even if there has been damage, the PF can be helped by doing the

> roll for

>> control protocols. Tensing the PF is really just doing a Kegal and

> that

>> only uses the Levator Ani...which as I have said before, just

> tightens the

>> openning and is more for your " partner " than for you. Roll for

> control

>> uses the obturator internous muscle and that actually lifts the PF

> and

>> urogenital diaphragm up, thus shoring up the uterus and the

> other " parts " .

>>

>> You must do the exercises 6 weeks to get full bennefit but you

> willstart

>> to see benefit in less time than that.

>> " Dammage " to the PF can be from a hysterectomy or from atrophy due

> to pain

>> in the vulvar area. When the body senses pain in an area for long

> enough

>> duration, it reflexly inhibits the muscles from contracting.

> Therefore,

>> women who have had long standing vaginal / vulvar pain and burning

> have PF

>> muscles that are inhibited...even though then may not be able to

> relax

>> those muscles. The muscles in effect are neurologically

> stupid...they

>> cannot remember how to relax or contract vountarily.

>> Tenssing the PF during crunches is good advice but won't prevent

> prolapse

>> as much as doing the roll for control protocols..

>> HOpe this helps..

>> Great questions...

>> Tom

>> www.tomocklerpt.com

>>

>> >

>

>

[Guest guest]

Sheila,

To strengthen or to stretch the adductors??

Tom

> Hi Tom -

> Do you know of a good exercise for my adductors? They have been feeling

> really really tight. I do yoga and have been using the foam roller but it

> hasn't made a huge different yet.

>

> Sheila

>

>

>

>> Hi Yvonne,

>> Even if there has been damage, the PF can be helped by doing the roll

>> for

>> control protocols. Tensing the PF is really just doing a Kegal and that

>> only uses the Levator Ani...which as I have said before, just tightens

>> the

>> openning and is more for your " partner " than for you. Roll for control

>> uses the obturator internous muscle and that actually lifts the PF and

>> urogenital diaphragm up, thus shoring up the uterus and the other

>> " parts " .

>>

>> You must do the exercises 6 weeks to get full bennefit but you willstart

>> to see benefit in less time than that.

>> " Dammage " to the PF can be from a hysterectomy or from atrophy due to

>> pain

>> in the vulvar area. When the body senses pain in an area for long enough

>> duration, it reflexly inhibits the muscles from contracting. Therefore,

>> women who have had long standing vaginal / vulvar pain and burning have

>> PF

>> muscles that are inhibited...even though then may not be able to relax

>> those muscles. The muscles in effect are neurologically stupid...they

>> cannot remember how to relax or contract vountarily.

>> Tenssing the PF during crunches is good advice but won't prevent

>> prolapse

>> as much as doing the roll for control protocols..

>> HOpe this helps..

>> Great questions...

>> Tom

>> www.tomocklerpt.com

>>

>>

>> > Hi Tom,

>> >

>> > you mentioned that adominal pressure can lead to prolapse if the PF

>> > is not strong enough. Now I know that strengthening the PF is a way

>> > to prevent prolapse. But what if the damage has already been done? Do

>> > you think PF exercises can help to bring the uterus back up into its

>> > original position again? And could that be helpful even if I cannot

>> > reduce the abdominal pressure due to chronic bronchitis?

>> >

>> > By the way, in my gym I was told to always tense the pelvic floor

>> > muscels when doing chrunches.

>> >

>> > --Yvonne

>> >

>> >

>> >>

>> >> Hi All,

>> >> True sit ups do not work the abdominal core, infact they build the

>> > hip

>> >> flexor group and the rectus abdominus muscles ( the bay-watch

>> > muscles).

>> >> The other issue with pelvic floor problems is that one really needs

>> > to

>> >> strengthen the PF prior to embarking on an aabdominal strength

>> > program.

>> >> Increased abdominal pressures will push down on the PF and if it

>> > is not

>> >> strong enough, will begin the process of prolapses.

>> >> Appropriate crunches are preferrable but only after you have done 4-

>> > 6

>> >> weeks of the roll for control protocols.

>> >> One can learn more about core training from a series of videos on

>> > my

>> >> website as well as see the roll for control exerciese.

>> >> Go to www.tomocklerpt.com and click on Exercise Protocols for roll

>> > for

>> >> control and then click on the core training videos..both on the L

>> > side

>> >> of the home page.

>> >> Enjoy!!!

>> >> K. Ockler P.T.

>> >>

>> >

>> >>

>> >

>> >

>> >

>>

>>

>>

>

[Guest guest]

Hi Tom,That is a good question and I'm not sure of the answer. They are just always really tight and sore. Is it best to stretch them or strengthen? When I do certain poses in yoga that are considered groin stretches, I really feel uncomfortable.

Sheila

Sheila,

To strengthen or to stretch the adductors??

Tom

> Hi Tom -

> Do you know of a good exercise for my adductors? They have been feeling

> really really tight. I do yoga and have been using the foam roller but it

> hasn't made a huge different yet.

>

> Sheila

>

>

>

>> Hi Yvonne,

>> Even if there has been damage, the PF can be helped by doing the roll

>> for

>> control protocols. Tensing the PF is really just doing a Kegal and that

>> only uses the Levator Ani...which as I have said before, just tightens

>> the

>> openning and is more for your " partner " than for you. Roll for control

>> uses the obturator internous muscle and that actually lifts the PF and

>> urogenital diaphragm up, thus shoring up the uterus and the other

>> " parts " .

>>

>> You must do the exercises 6 weeks to get full bennefit but you willstart

>> to see benefit in less time than that.

>> " Dammage " to the PF can be from a hysterectomy or from atrophy due to

>> pain

>> in the vulvar area. When the body senses pain in an area for long enough

>> duration, it reflexly inhibits the muscles from contracting. Therefore,

>> women who have had long standing vaginal / vulvar pain and burning have

>> PF

>> muscles that are inhibited...even though then may not be able to relax

>> those muscles. The muscles in effect are neurologically stupid...they

>> cannot remember how to relax or contract vountarily.

>> Tenssing the PF during crunches is good advice but won't prevent

>> prolapse

>> as much as doing the roll for control protocols..

>> HOpe this helps..

>> Great questions...

>> Tom

>> www.tomocklerpt.com

>>

>>

>> > Hi Tom,

>> >

>> > you mentioned that adominal pressure can lead to prolapse if the PF

>> > is not strong enough. Now I know that strengthening the PF is a way

>> > to prevent prolapse. But what if the damage has already been done? Do

>> > you think PF exercises can help to bring the uterus back up into its

>> > original position again? And could that be helpful even if I cannot

>> > reduce the abdominal pressure due to chronic bronchitis?

>> >

>> > By the way, in my gym I was told to always tense the pelvic floor

>> > muscels when doing chrunches.

>> >

>> > --Yvonne

>> >

>> >

>> >>

>> >> Hi All,

>> >> True sit ups do not work the abdominal core, infact they build the

>> > hip

>> >> flexor group and the rectus abdominus muscles ( the bay-watch

>> > muscles).

>> >> The other issue with pelvic floor problems is that one really needs

>> > to

>> >> strengthen the PF prior to embarking on an aabdominal strength

>> > program.

>> >> Increased abdominal pressures will push down on the PF and if it

>> > is not

>> >> strong enough, will begin the process of prolapses.

>> >> Appropriate crunches are preferrable but only after you have done 4-

>> > 6

>> >> weeks of the roll for control protocols.

>> >> One can learn more about core training from a series of videos on

>> > my

>> >> website as well as see the roll for control exerciese.

>> >> Go to www.tomocklerpt.com and click on Exercise Protocols for roll

>> > for

>> >> control and then click on the core training videos..both on the L

>> > side

>> >> of the home page.

>> >> Enjoy!!!

>> >> K. Ockler P.T.

>> >>

>> >

>> >>

>> >

>> >

>> >

>>

>>

>>

>

[Guest guest]

Shiela,

My guess is you need to lengthen the muscles but stretching may not be

the best way to do it.

Make sure you stretch very gently and hold them for a long time while

taking very deep, slow breaths.

Tom

Sheila A wrote:

Hi Tom,

That is a good question and I'm not sure of the answer. They are just

always really tight and sore. Is it best to stretch them or strengthen?

When I do certain poses in yoga that are considered groin stretches, I

really feel uncomfortable.

Sheila

Sheila,

To strengthen or to stretch the adductors??

Tom

> Hi Tom -

> Do you know of a good exercise for my adductors? They have been

feeling

> really really tight. I do yoga and have been using the foam roller

but it

> hasn't made a huge different yet.

>

> Sheila

>

>

>

>> Hi Yvonne,

>> Even if there has been damage, the PF can be helped by doing

the roll

>> for

>> control protocols. Tensing the PF is really just doing a Kegal

and that

>> only uses the Levator Ani...which as I have said before, just

tightens

>> the

>> openning and is more for your "partner" than for you. Roll for

control

>> uses the obturator internous muscle and that actually lifts

the PF and

>> urogenital diaphragm up, thus shoring up the uterus and the

other

>> "parts".

>>

>> You must do the exercises 6 weeks to get full bennefit but you

willstart

>> to see benefit in less time than that.

>> "Dammage" to the PF can be from a hysterectomy or from atrophy

due to

>> pain

>> in the vulvar area. When the body senses pain in an area for

long enough

>> duration, it reflexly inhibits the muscles from contracting.

Therefore,

>> women who have had long standing vaginal / vulvar pain and

burning have

>> PF

>> muscles that are inhibited...even though then may not be

able to relax

>> those muscles. The muscles in effect are neurologically

stupid...they

>> cannot remember how to relax or contract vountarily.

>> Tenssing the PF during crunches is good advice but won't

prevent

>> prolapse

>> as much as doing the roll for control protocols..

>> HOpe this helps..

>> Great questions...

>> Tom

>> www.tomocklerpt.com

>>

>>

>> > Hi Tom,

>> >

>> > you mentioned that adominal pressure can lead to prolapse

if the PF

>> > is not strong enough. Now I know that strengthening the

PF is a way

>> > to prevent prolapse. But what if the damage has already

been done? Do

>> > you think PF exercises can help to bring the uterus back

up into its

>> > original position again? And could that be helpful even

if I cannot

>> > reduce the abdominal pressure due to chronic bronchitis?

>> >

>> > By the way, in my gym I was told to always tense the

pelvic floor

>> > muscels when doing chrunches.

>> >

>> > --Yvonne

>> >

>> >

>> >>

>> >> Hi All,

>> >> True sit ups do not work the abdominal core, infact

they build the

>> > hip

>> >> flexor group and the rectus abdominus muscles ( the

bay-watch

>> > muscles).

>> >> The other issue with pelvic floor problems is that

one really needs

>> > to

>> >> strengthen the PF prior to embarking on an aabdominal

strength

>> > program.

>> >> Increased abdominal pressures will push down on the

PF and if it

>> > is not

>> >> strong enough, will begin the process of prolapses.

>> >> Appropriate crunches are preferrable but only after

you have done 4-

>> > 6

>> >> weeks of the roll for control protocols.

>> >> One can learn more about core training from a series

of videos on

>> > my

>> >> website as well as see the roll for control exerciese.

>> >> Go to www.tomocklerpt.com and click on Exercise

Protocols for roll

>> > for

>> >> control and then click on the core training

videos..both on the L

>> > side

>> >> of the home page.

>> >> Enjoy!!!

>> >> K. Ockler P.T.

>> >>

>> >

>> >>

>> >

>> >

>> >

>>

>>

>>

>