Welcome to Epsisode 2 of Burrell Education TV, where today we're talking Pelvic Floor, Diastasis, Prolapse and PRESSURE through the core!! so without further a do....THIS!
There's just so much talk about "Diastasis / Pelvic Floor / Prolapse Safe" exercise when it comes to 'core work' and fitness/movement prescription in general but as professionals, many of us are guilty of saying "avoid this" without a full explanation of the why's and potential/lifelong consequences of ignoring PRESSURE AND INAPPROPRIATE LOADING. Are we guilty of adding to the woes of women who want to 'stay in the game' and continue to exercise, by NOT providing viable alternatives that both fulfil the brief of being kind to her core, not building excessive core pressure AND helping her to keep active?
If women use exercise as a major part of the 'stress management' system, their ultimate 'me-time' activity or it's quite simply an activity that forms an integral part of their identity.....doing nothing or joining their local seniors for 'chair-robics' when they were previously knocking out 10K runs several times a week, just isn't going to cut it. When we put on our 'coaching' hat, for sure, we know that our role is ALWAYS to facilitate the client finding an alternative activity or regression that hits the spot, provides them with the Endorphin rush and helps them to feel that they are 'still in the game' - WHILST PRIORITIZING PELVIC HEALTH AND PRESSURE MANAGEMENT.
Bone Density Post Menopause
One argument that's hardly ever touched on is the fact that especially for the Peri-to-Post Menopausal woman is that alongside the potential for declining Pelvic Health, bone density (5+ 6), Cardiovascular health and maintaining muscle mass is a also a HUGE PRIORITY in their list of wellness objectives, especially after the first 5-10 years of menopause. This is one of the key modules delivered by Michelle Lyons in the Burrell Education 3rd Age Woman Certification. If women stop moving because of Pelvic Floor Dysfunction, we've simply adding another layer of problems that can only be magnified by ageing and an escalation in weight, immobility and even depression (4). So what to do? Ultimately, WE KEEP WOMEN MOVING....REGARDLESS OF THEIR PELVIC HEALTH STATUS but we truly learn to 'scale', 'regress', find bespoke solutions and great alternatives to the moves that just aren't going to serve them either now or long term. As 'movement professionals', we take time to explain, 'why' a certain movement needs to be swapped out and we help them to find satisfying alternatives and overall, we keep those women moving and in love with moving their precious body, not as punishment for eating cake but because....it's an amazing thing and guess what? We generally get out what we put in....put in love and care and we'll age with vibrancy and health.
Overall, some facts have never changed. As wellness professionals, we all know that our health is utterly dependent on moving....when we stop moving, we lose functionality....this applied, to our musculoskeletal system, our cardiovascular system, our fascial system and our pelvic floor/continence/core health and functionality (7). Movement is QUEEN but of course, it's all about the right kind, the right amount, at the right time and bespoke to the woman involved and the issues she is experiencing....movement is the way that we pay homage to the wonder that is our body as opposed to penance for eating too much cake ;-), movement is a natural act of gratitude......
So, in the video below, I show you:
1. A ballistic, whole body 'core' exercise versus a more considered integrated 'core' exercise.
2. A high box jump versus a lower step up combined with isometric bench squatting
3. A Kettlebell swing versus a Kettlebell squat
4. How to swap running to interval training on a stationery bike
5. A full, 'pressurizing' Press-Up versus a lower pressure half Press-Up with altered temp.
Watch Episode 1 here......
If you enjoyed this blog, I think you will LOVE this certification - the 3rd Age Woman Global On-Line Certification for women's wellness professionals seeking to or already seeking to serve the Peri-to-Post Menopausal woman. Over 12 deep and hugely informative Modules, your tutors, Jessica Drummond, Michelle Lyons and Jenny Burrell take you on a journey through ESSENTIAL information relating to the Peri-to-Post Menopause years and how you can truly educate and inform both yourself and your clients, help them get answers to tricky questions, get the results they seek for their fitness, nutrition and fat loss and overall, start the journey of becoming the ultimate advocate for their own health. It's a must if you want your work with women to truly elevate.
A Few References/Research Papers/Resources on The Blog Topics
1/ Bone Health Post Menopause: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266953/
2. Strength Exercise and Bone Health: http://www.news-medical.net/news/20110713/Strength-exercises-boost-bone-density-in-postmenopausal-women-with-osteoporosis.aspx
3. Global Bone Health Stats: http://www.iofbonehealth.org/facts-statistics
4. Depression and Incontinence: http://link.springer.com/article/10.1007/s003450100227
5. Preisinger E, Alacamlioglu Y, Pils K, et al. (1995) Therapeutic exercise in the prevention of bone loss. A controlled trial with women after menopause. Am J Phys Med Rehabil 74:120.
6. Hartard M, Haber P, Ilieva D, et al. (1996) Systematic strength training as a model of therapeutic intervention. A controlled trial in postmenopausal women with osteopenia. Am J Phys Med Rehabil 75:21.
7. Benefits of Exercise Post Menopause: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/
You might also be interested in this education if you're serving Peri-to-Post Menopausal Women....Introducing MenoStrength(R)....