10 minutes of movement really does have the power to change your mental health. Moving your body is good for your mind and physiotherapy has a great role to play in promoting movement and helping people to get back to doing what they love.
Brendon Stubbs, a leading researcher and physiotherapist explains that two key mechanisms, neurobiology – which is how our brain and blood system changes – and psychosocial mechanism, which as a result of movement starts to light up immediately. The hippocampus is particularly positively affected, which improves our emotions and helps us to feel happy. Endorphins can struggle to cross the blood/brain barrier but changes in brain fertilisers are clear, and this stimulates new brain cell growth and contributes to a reduction in inflammation as well.
Positive Changes Are Seen After Just 5-10 Minutes Of Movement
Benefiting from the positive effects of movement does not require a testing run or a big gym session. Positive changes in the brain are seen after just 5-10 minutes of exercise. Small amounts of movement are all that is needed to change your mental health.
In Japan, a study of healthy individuals in their 20s showed that doing just some light cycling equivalent to a gentle walk had a profound lighting up of the key processing areas in the brain. This shows that whatever exercise you do you can make an impact, even if it’s just a short walk or cycle.
Relieve Stress With Exercise
The central nervous system has a key role in managing stress, and exercise is able to tap into this and tackle stress at its source. Exercise has a real de-stressing component that is particularly effective at managing stress. Mind body movements that are associated with activities like Pilates or Yoga help with your breathing and posture. Meanwhile, rhythmic activities like a walk or run are equally as effective at settling the central nervous system, which will help to lower stress levels.
Reduce The Risk Of Mental Health Conditions
Movement is not just beneficial for the here and now; it can also help to reduce the risk of developing mental health conditions in the future. While it can’t prevent every condition from developing, it can significantly reduce the risk. Studies have shown that for two groups of people, one inactive and the other active, made up of people who are genetically predisposed to developing depression, the active group were less likely to develop depression in the future.
Alleviate Anxiety And Depression Symptoms
Adding exercise over and above usual care from a healthcare professional can reduce or improve your mental health symptoms. Exercises such as yoga, running and resistance training can significantly improve key symptoms.
If you are struggling to move often, sometimes the ideal statistics for required movement can be off-putting. It is worth remembering that just 10 minutes of movement today can make all the difference and lead to a meaningful improvement. Also, your movement doesn’t need to be high intensity training (HIT) it can be as little as a walk or some gentle stretching. Finding something that you enjoy and can do even when you are struggling is a great way to get started.
Our Physiotherapy Clinic In Lee On The Solent Can Help You Get Moving
Whether you have suffered an injury, are recovering from an operation, or are looking for an enjoyable exercise class to do alone with an instructor or in a friendly group, we can help. The DDB Physiotherapy team are ready to help you get moving with our range of helpful services. Everyone in our team is passionate about helping people get back on track and empowering people to do what they love. Our physiotherapists, osteopaths, holistic therapists, chiropodists and sports message therapists are ready to help you rediscover the joy of movement.
Why not get in touch with our friendly administration team on 02392 552266 to discuss your needs and we will help you to find a treatment/s that will help? Alternatively, if you know what you are looking for you can book an appointment online.
The question that many of us ask is: what is a sports massage? A sports massage is a type of massage that manipulates the body’s soft tissue and myofascial structures. Despite what its name may suggest, sports massages are suitable for athletes and non-athletes. So don’t worry – you don’t have to be a sports person to benefit from one.
In this article, we explore what a sports massage is, when a sports massage can help, what the benefits are and explain more about the sports massages that are available at DDB Physiotherapy.
What Is A Sports Massage?
So what is a sports massage? A sports massage is a type of massage that manipulates the bodies soft tissue to help relax the muscular skeletal system while also targeting any problem areas for each individual. By having a sports massage you can relieve muscular tension, break down adhesion’s, mobilise soft tissues and reduce pain. It is a very powerful and useful form of massage that can help with a wide range of pain and injuries that you may have.
The sports massage was at first developed for athletes to help prevent and relieve pain from existing injuries but its application has expanded significantly to include anyone who would benefit from its affects. It is typically a fast-paced massage which includes stretching. In the case of athletes, they are commonly used as part of a pre-workout stretch to help activate the muscles and as a post-workout activity to promote flexibility.
When A Sports Massage Can Help
Sports massages can help anyone who would benefit from soft tissue mobilisation. Whether you are an athlete and eager to perform at your best, new to sports/exercise and experiencing aching muscles, recovering from an injury or operation, or looking to prevent future injuries from exercise, a sports massage could be right for you.
Now you know what a sports massage is, it is worth reviewing when one can help. Sports massages are an effective treatment in the following situations:
Treat Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS) can be an uncomfortable and disruptive issue for athletes and non-athletes alike. It can be caused by a number of factors but is often the result of minor muscle or connective tissue damage – local muscle spasm that reduces blood flow or a build-up of waste products in your muscles. A sports massage effectively treats DOMS by reducing muscle spasms, clearing out waste products and increasing blood flow to the treated area. Damaged tissues are also repaired by the extra oxygen and nutrients from the increased blood flow.
Supercharge Your Training Programme
Training programmes are always a challenge. But what if you could add something into your programme that will supercharge its effectiveness and does not involve extra training? A sports massage will give your training programme a welcome boost by helping your body to recover from the stress of exercise while also encouraging muscle recovery. Adding a sports massage into your training programme will improve blood and lymph circulation, promote muscle relaxation and flush out waste products. Be ready for the demands on your intense training programme with reduced soreness and increased flexibility.
Prepare For A Sports Event
Pre-event preparation is key to great event performance. A pre-event sports massage can be enjoyed directly before exercise or during the weeks before the event. It is a great way to enhance your performance during the event while also reducing the chance of an injury. Start your next sports event with the confidence that your muscles are warmed up and prepared so you can deliver your best performance.
Relax Post-Event Or After Exercise
Just completed a marathon, half marathon, 10k or 5k run? A sports massage is the perfect way to relax post event. Whether you are a keen runner, cyclist, footballer, or rugby player why not relax post-event and help your muscles to recover? A massage will prepare you for your next event and it can even help to prevent injuries. Reduce any residual muscle spasms and metabolic build-up of waste products that occur after you have exercised with an easy and hassle-free treatment.
Relieve Tight Muscles
Muscle tightness is a problem that many of us encounter at some point as a result of exercise or even our everyday activities. When left untreated, muscle tightness can limit flexibility and increase pain which in turn can contribute to future injuries. Relieving tight muscles is easy with a sports massage as it increases the blood flow through muscles while breaking down inflexible tissues and stretching muscle fibres.
Key Benefits Of A Sports Massage
Decrease Muscle Pain
Having a sports massage can significantly reduce and control muscle pain. It provides intense relaxation, which interrupts the body’s pain signals and releases endorphins, which are known as the body’s natural pain killers. This type of massage can also improve your mood and even decrease anxiety.
As a result of a sports massage, your muscle tissues are expanded and stretched which helps to release any stored pressure. You will be able to leave muscle knots and tightness behind that are affecting your flexibility and movement on a daily basis.
Faster Recovery From An Injury
The recovery process following an injury can be frustrating and can test anyone’s patience especially as you just want to get back to doing what you love. If you have suffered a tear or sprain, scar tissue will have formed as part of the healing process from this. A sports massage breaks down the scar tissue and helps to speed up the process of restoring movement. The resulting increased blood circulation will deliver oxygen to the area and repair any damaged tissues.
Improve Athletic Performance
For athletes, maximising performance is everything. If you want to maximise your performance, having a sports massage will certainly help. The massage will help you recover from exercise, prevent future injuries, increase muscle movement, and can even help you to mentally prepare for your next game, event or exercise session. You will be able to train more frequently and enhance your performance.
Promote Muscle Relaxation
Relaxed muscles are comfortable and ready for movement. The heat generated during a sports massage relaxes your muscles and primes them ready for everyday activities and athletic performance.
Sports Massages In Lee On The Solent
Sports massage is one of the key treatments that we offer at our physiotherapy clinic in Lee On The Solent. Our sports massage therapists are ready to help you manage muscle pain, recover from an injury or improve your athletic performance. We provide individually tailored, high quality sports massages to a range of clients. 45 minute and 1 hour sports massages are available. Book your sports massage today using our online booking system or by calling our friendly team on 02392 552266.
In November, we are welcoming Sonia, our new sports massage therapist to the DDB Physiotherapy team. Book an appointment with Sonia during November and December to enjoy a 10% discount.
Addiction is an issue that will affect many of us in some way during our lifetime. Whether it is an alcohol addiction or a drug addiction, the impact can be just as significant. People who are suffering from any type of addiction often find that it can get out of control relatively quickly and that they then face issues in many different areas of their lives. It is important to know that great support is available for those who are experiencing issues with addiction from many sources including from Rehab 4 Addiction In Fareham.
According to recent statistics, there are an estimated 586,780 dependent drinkers in the UK (Public Health England, 2018) and 268,390 adults were receiving help from drug and alcohol services in 2017/18. Addiction remains a significant issue that has a devastating impact on those who are experiencing addiction issues and their families and friends.
Who Are Rehab 4 Addiction?
Rehab 4 Addiction are an advisory and referral service for people who suffer from alcohol, drug and behavioural addiction. They were established by Oliver Clark in 2012, who has himself been in recovery for more than twenty years.
The organisation works closely with rehabilitation and outpatient clinics throughout the UK. Their admissions teams matches a patients’ addiction with a suitable rehabilitation centre. The patient referrals can be provided to private rehabilitation centres or the NHS. By providing immediate access to quality rehabilitation centres and suitable advice on the best possible centres, they guide people who are experiencing addiction issues through what can be a complex process.
They also have their own rehab clinic that is located in central London from which they help treat people who are experiencing a range of alcohol addiction and drug addiction issues.
How Can Rehab 4 Addiction Help?
Rehab 4 Addiction provide support to those who are experiencing addiction issues in a variety of ways. The most common way in which they provide support is through their free telephone assessment service. During this short 10-15 minute assessment, the needs of the individual involved are assessed by a qualified addiction treatment practitioner. Many of their helpline representatives are in recovery themselves and can relate to the issues that you are experiencing.
As a result of the telephone assessment, they can recommend a home detox, residential detox, full residential rehabilitation, outpatient therapy/counselling or professional intervention. They also provide recommendations for treatment providers within your area.
For those who are unable to fund addiction treatment themselves, Rehab 4 Addiction can recommend alternative ways of starting addiction treatment. Publicly funded rehabs are available to help once the person has gained a GP referral to a community drug and alcohol service.
Rehab 4 Addiction In Fareham
If someone is considering taking part in an alcohol or drug rehab programme in the Fareham area, Rehab 4 Addiction can help. They can help the person involved find a rehab programme in Fareham or Hampshire. Find out more about Rehab 4 Addiction in Fareham on their dedicated area page.
As the Tokyo 2020 Olympics draws to a close and we celebrate the great achievements and collection of medals secured by Team GB, there has not been a better time to consider a sports massage. Athletes and sports performers are the greatest users of sports massages. However, you do not need to be an athlete or sports person to benefit from this type of treatment. Sports massages can help with a wide range of day-to-day issues that many of us experience.
In this article, we explore what a sports massage is, how you can benefit from a sports massage and how you can enjoy 10% off sports massages booked at DDB Physiotherapy this August.
What Is A Sports Massage?
So, what is a sports massage? A sports massage is a treatment that helps with the management, manipulation, and rehabilitation of soft tissues in the body. Soft tissue is a connective tissue that has not hardened into bone and cartilage. The soft tissues that it can help with include muscles, ligaments and tendons.
Sports massage is specifically designed to help correct problems and imbalances in soft tissue. The problems and imbalances are mostly caused by repetitive and strenuous physical activity or trauma. People who have a sports massage prior to and after exercise often benefit from enhanced physical performance, an aided recovery and injury prevention. It is a great way to generally relax the muscular skeletal system while also targeting any existing problem areas. Following a sports massage treatment, you can often expect relieved muscular tension, a breakdown of adhesions, mobilised soft tissues and reduced pain.
How You Can Benefit From A Sports Massage
Improved Circulation & Lymphatic Flow
Improving your circulation and lymphatic flow is particularly beneficial for your body. A sports massage improves circulation by creating friction between the skin and your fingers. This generated friction is able to stimulate an improvement in both blood and lymphatic flow. Improving blood circulation helps to maintain muscle strength and overall energy, while improving lymphatic flow helps to encourage the removal of toxins and waste products from within the body.
Assisted Removal Of Metabolic Waste
Metabolic waste products can build up within the body, having a sports massage can help to assist with the removal of these through the lymphatic system. By removing the metabolic waste, it is possible to increase relaxation and decrease pain. After the waste has been removed, your muscles become healthier and fatigue less. The metabolic waste is replaced by oxygen and valuable nutrients that aid the maintenance of healthy muscles.
Sedate Or Stimulate Nerve Endings
Sedating or stimulating nerve endings helps to reduce muscle tension. The massage will stimulate the nerve endings within your skin and underlying fascia which detect changes in the environment. These changes are often relate to temperature, pain and pressure. By stimulating the nerve endings, a sports massage helps to relax your muscles and reduce discomfort or pain.
Increase Or Decrease Muscle Tone
Increasing or decreasing muscle tone to suit the needs of each specific client is hugely beneficial. It is also able to address high muscle tone issues, this involves the low-level contraction of muscles that occurs unconsciously. If you have a high muscle tone you often face reduced movement, increased muscle tightness, increased tension, and an increased risk of injury. Having a sports massage in this case is particularly beneficial for sports people that are preparing for an event.
Remodel Scar Tissue
If you have suffered an injury, you will have some scar tissue. Sports massage is effective at breaking down scar tissue which can become restrictive as the elasticity of the scar tissue is lower than the body’s natural muscular tissues. By focusing on the soft tissues at varying levels of pressure, the massage increases the temperature of the scar tissue. This loosens the tissue and allows it to be broken down more easily, which will also remodel it.
Aids Mental Preparation For Sports
Taking part in any form of sports, whether at an amateur/social, semi-professional or professional level requires a certain level of preparation. For many people, this extends beyond a physical training programme and often involves some degree of mental preparation. Sports massage is an invaluable component of your mental preparation as it can provide reassurance and give you the confidence that you and your body are in the best possible condition for the sports activity that you are about to undertake. Having a sports massage can also provide comfort and help to ease any concerns about suffering an injury due to the injury prevention qualities that it offers.
Book Your Sports Massage At DDB Physiotherapy In Lee-On-The-Solent, Hampshire
If you are considering a sports massage, now is a great time to book one at DDB Physiotherapy. Why not enjoy our special offer of 10% off all sports massages booked for August? Our qualified sports massage therapist, Peter, will provide you with a bespoke sports massage that is tailored to suit your specific needs. Peter has a first class degree in sports injury and treatment alongside extensive experience in sports massage. Book your sports massage online or call our clinic on 02392 552266.
Mobile Physiotherapy Booking Confirmed At Locks Heath Shopping Centre, Fareham
We are really excited, our booking for Locks Heath Shopping Centre is all but confirmed. Didi with her van Esmarelda (Mobile Physio Unit) will be attending on the 2nd October 2020 between the hours of 10am and 3pm and this is strictly by appointment ONLY.
Want an Appointment (3 Point F2F Check)
Your virtual physio appointment we will conducted either by video or phone, and the 3 Point F2F Check will be completed and if satisfied a Face to Face (F2F) will be booked.
What Is The 3 Point F2F Check?
This is the assessment we use to measure the risk to you and our therapist if you should attend for F2F appointments. This consists of the following;
- Is it Clinically Indicated?
- Risk Assessment passed
- Consent of patient
The Future Of Our Mobile Physiotherapy Clinic
We intend to role this service out to Hedge End shopping centre in the very near future and once businesses are up and running again offering this to employers and their workforce on a half day or full day rental for Musculo-Skeletal Disorders.
Mobile Physiotherapy In Locks Heath, Fareham
Just a quick update, we are booked and ready to open our mobile physiotherapy clinic for business at Locks Heath shopping centre in Locks Heath, Fareham on the 2nd October 2020.
The van is well on its way to being completed (see video below). It’s currently away getting A/C and heating fitted and we can’t wait to start using it to deliver mobile physiotherapy.
It will be by appointment only and we are taking bookings now, please contact our main office in Lee on the Solent to make an appointment on 02392 552266.
Mobile Physiotherapy For Employers
From the 5th October 2020, we are able to provide physiotherapy at your workplace for you and your employees, on a half day or full day basis.
To discuss how a mobile physiotherapy clinic could benefit you and your workforce please give us a call us on 02392 552266 and ask to speak to Ashley, he will discuss pricing and how it would work.
As we develop our mobile physiotherapy in Locks Heath clinic, more posts will be published with pictures. We look forward to hearing from you.
DDB Physiotherapy Delivering Their Physiotherapy Services From A Bespoke Fitted Van
Whilst in lockdown DDB Physiotherapy were thinking on how we can deliver physiotherapy differently. Many ideas were banded around, eventually coming up with the idea of a mobile physiotherapy clinic, a bespoke van fitted out with the ability to deliver physiotherapy treatment from within.
Mobile Physiotherapy In Locks Heath And Hedge End
We are going to be trialling this in locations such as the Locks Heath Shopping Centre and Hedge End Shopping Centre and it will be by appointment only, all you need to do is call 02392 552266 to book an appointment. Dates to be announced.
Mobile Physiotherapy For Employers
We are also looking at offering this opportunity to employers and their workforce on half day and full day rent basis. We will turn up and park our bespoke van in a suitable location at your workplace, with a physio and offer appointments to you and your employees. To discuss how a mobile physiotherapy clinic could benefit you and your workforce please give us a call us on 02392 552266 and ask to speak to Ashley, he will discuss pricing and how it would work.
As we develop the mobile physiotherapy clinic, more posts will be published with pictures. We look forward to hearing from you.
DDB Physiotherapy are delighted to launch one of the most effective solutions to resolving stubborn and long-standing musculoskeletal injuries at our physiotherapy clinic in Lee-on-the-Solent. EMS Physio have supplied our Shockwave machine and they have a bank of information regarding the many benefits of radial and focused shockwave.
Shockwave Therapy or Extracorporeal Shockwave Therapy (ESWT) as it is also known as is a non-invasive technology that delivers sound waves to the required area to aid recovery. It has been the preserve of the sporting elite for many years, but now it is being made more accessible. Shockwave Therapy is widely accepted in clinical practice for the treatment of chronic soft tissue, muscular and tendon injures, which improve movement and pain.
HOW DOES SHOCKWAVE THERAPY WORK?
Shockwaves are high-energy, audible sound waves. Throughout the 1980’s shock waves were used in medicine for the dissolution of kidney stones among other things. In rehabilitation therapy, shockwaves are transmitted to a defined area to accelerate healing. ESWT involves passing short, intense sound waves into affected tissues, which increases blood flow, has an analgesic effect, which stimulates repair and regeneration.
IS EXTRACORPOREAL SHOCKWAVE THERAPY SAFE?
Yes, the therapy has NICE guidance for many indications. When performed by qualified therapists it is a largely risk-free and side-effect-free method of treating musculo-skeletal conditions and chronic pain.
WHAT CONDITIONS CAN EXTRACORPOREAL SHOCKWAVE THERAPY TREAT?
The following Musculo-Skeletal conditions can be treated by ESWT including:
- Plantar Fasciitis
- Achilles Tendinopathies
- Greater Trochanteric Pain Syndrome
- Shoulder Tendinopathies
- Tennis Elbow and Golfer’s Elbow
BENEFITS OF EXTRACORPOREAL SHOCKWAVE THERAPY
ESWT affords the patient a number of benefits including:
- No anaesthesia needed
- Non-invasive procedure
- No medication
- No hospital admissions
- Fewer complications
- Significant clinical benefit often seen 6-8 weeks after treatment
- Analgesic effect after treatment
- Strong clinical results and research
WHEN CAN IT BE USED
- When surgery is not an option
- When pain relief and injections no longer work
- When a condition is presented that is suitable for the therapy
- When no contraindications are present
SHOCKWAVE THERAPY AT DDB PHYSIOTHERAPY
Find out more about Shockwave Therapy at DDB Physiotherapy in Lee-on-the-Solent by visiting our treatment page on the link above. The friendly DDB Physio team are available to discuss Shockwave treatment options, call us today on: 02392 552266.
RE-OPENING 1st JUNE 2020
Following strict guidelines issued by the government we are looking forward to welcoming you into the clinic again from Monday 1st June 2020, with a few changes and additional measures in place.
Starting With Physiotherapy & Podiatry
Being a multi discipline healthcare clinic, we will be rolling out our services starting with physiotherapy and podiatry as face to face appointments involve some close contact, there are considerations we have to address and consider.
As it currently stands, lockdown restrictions have been eased and NOT lifted and therefore, we must continue to follow the guidance issued.
Following the latest guidance, we will continue to offer an online physiotherapy service as a preferred alternative to face to face. Any patients making a booking have to be assessed online first to identify clinical need and decide whether a face to face appointment is appropriate. We can provide face to face appointments for you, if the problem will deteriorate without physical treatment and will need hospital care or they will be unable to return to work.
Our priority is to keep you as safe as possible, and in order to re-open the clinic for face to face services, we have implemented a number of measures following a thorough risk assessment.
- Prior to booking any face to face consultations, we will conduct an online assessment to identify your clinical need. We must assess whether you have significant pain or an urgent clinical need that justifies attending for a face to face consultation, in line with the latest guidelines issued by the Chartered Society of Physiotherapy and work
- During this assessment we will diagnose your condition or injury, through a series of questions and tests, advise on the most appropriate advice and care and prescribe a personalised exercise programme.
- Following the latest guidance, wherever possible, we will continue with online appointments as a preferred alternative to face to face.
- Should it be agreed face to face care is the preferred route, we will ensure that you understand:
- The potential nature of close patient contact during our services
- The level of PPE that a clinician will be required to wear
- The infection prevention and control measures that must be taken
- You will be read a ‘Risks statement’ which we will confirm you understand and agree to.
- Given the guidance on shielding, those classified as ‘clinically extremely vulnerable’ will be discouraged from face to face appointments during the period of shielding.
- As part of the assessment, we will ask you a series of screening questions in relation to COVID-19.
- If you are attending for a face to face appointment, we will send you an online screening form which it is essential for you to complete online before your appointment.
- We will take your temperature on entry to the clinic as part of our screening, using a thermal thermometer.
- All correspondence, invoices, exercises and receipts will be sent via email, so please ensure we have your correct email address and monitor your spam folder. We are unable to provide any paper documents, receipts or information.
- You will find physical reminders of social distancing throughout the clinic, including a Perspex reception barrier, and posters.
- All magazines, printed material and soft furnishings (including pillows and towels) have been removed.
- We will be minimising the use of equipment wherever possible.
- The WCs will be out of use for visitors, except in a emergency.
Limitation of Clinic
- Based on the size and layout of the clinic premises, we will be limiting the number of Clinicians working at any one time to facilitate social distancing.
- Appointments will be staggered to facilitate social distancing.
- We request that you do not bring anyone with you to your appointment. If you wish to bring someone with you, they will have to go into the treatment room with you and will have to complete a COVID-19 screening questions and to record their contact details should we require them in the future as part of track and trace.
- Children under 16 will need to be accompanied by a parent/guardian (in line with our Child Protection Policy), who will also need to answer COVID-19 screening questions.
- Please do not arrive early for your appointment to minimise the risk of contact with other patients. We ask that if you come by car, please wait in your car until your booked appointment time. At your appointment time, please enter the clinic where you will be greeted by the person at reception, who will ask you to use the hand sanitiser and take you temperature using a thermal thermometer.
- Whilst in the clinic, please observe social distancing, by keeping at least 2m from anyone (unless receiving clinical treatment).
Booking and payments
- To reduce face to face contact with non-clinical staff, you will be asked to make any follow up appointments with your Clinician whilst still in the clinic room or online. No bookings will be made at reception.
- After your appointment, you will be sent an email with a link to make a bank transfer or use our card machine.
- We will be unable to accept cash payments.
- We have put in place increased cleaning measures for all communal and clinical areas. The clinic rooms will be cleaned thoroughly in between every patient, and additional time has been scheduled to allow for this.
- All communal and high contact areas will be cleaned frequently.
- Please do not wear your own gloves into the clinic, as this poses a potential risk.
- Please use hand sanitiser when you enter the clinic.
- Please refrain from touching anything whilst you are in the clinic.
- Our team understand the importance of hand hygiene and will ensure that they wash their hands in according with COVID Secure guidelines before and after any ‘hands on’ interaction.
We have carried out a risk assessment on all the services that we offer and we are confident that we can continue to provide these safely. We will be offering selected, essential services initially and will review what we offer on an ongoing basis subject to Government recommendations.
Our aim is to make any interactions as safe, and stress free. If you have any concerns about the services please let us know and we will do what we can to satisfy you. If you have any preferences regarding social distancing and ‘hands on’ treatments, please advise your Clinician so that these can be respected.
However you are spending ‘lockdown’, most of us have more time on our hands, so it’s the perfect time to do those things that you know would benefit you, that maybe you haven’t done before or you’ve put off doing. Pelvic Floor Exercises are a beneficial activity that can have a positive impact on Women’s Health.
How Pelvic Floor Muscle Exercises Can Help
Pelvic floor muscles exercises (or Kegels) help control leakage of urine with coughing, sneezing and during sports, can help control that urge to rush to the toilet and stop those oops moments. The pelvic floor muscles act like a hammock supporting the pelvic organs and lower back. So strengthening these muscles can also ease symptoms of prolapse.
How To Do Pelvic Floor Exercises By Targeting The Right Muscles
It’s important to target the right muscles. Try lying on your back with your knees bent or sitting upright with good posture on a supportive chair. Relax your tummy muscles and buttocks. Focus on area between your front and back passages (saddle area). Think about squeezing the muscles you would use to stop passing wind or to stop passing urine and feel an upward lift. Make sure you don’t clench your buttocks, hold your breathe or bare downwards.
Practice long holds starting with 2-3 second holds building up to 10 seconds holds with practice and 10 repetitions, making sure you rest for 5 seconds between each contraction. Then try a set of short, quick contractions-as many as you can manage before you tire.
Practice this routine 3-4 times daily. Set a reminder on your phone, set aside specific times in the day and try to establish a routine over the next few weeks.
Free Pelvic Floor Exercises App
There are free apps available through Google Play Store or Apple Store search for Squeezy.
The Pelvic Floor Muscles – A Guide For Women
The Pelvic Floor Muscles – a Guide for Women is available from the Pelvic, Obstetric and Gynaecological Physiotherapy site.
Welcome to our Blog, we at DDB Physiotherapy Clinic like to keep individuals informed about new and exciting things that are happening within the world of Private Healthcare and any new development within DDB Physiotherapy Clinic.