Follow this link to listen to Evelyn’s episode of the Healing Pain Podcast: listen to podcast here
1317 THIRD AVENUE (at 76th St.)
Follow this link to listen to Evelyn’s episode of the Healing Pain Podcast: listen to podcast here
Chronic pain is a worldwide epidemic, affecting 1.5 billion people1. In the USA we spend over $635 BILLION dollars treating chronic pain, visiting multiple medical practitioners, getting tests, injections, prescription medications, and surgeries2. With all the amazing advances made in treating cancer, diabetes and heart conditions, the numbers of people suffering with chronic pain has not lowered; in fact it’s increasing.
The good news is that we have learned more about pain in the past 10 years than ever before. The fields of neuroscience, physical therapy, psychology and nutrition have unearthed a treasure trove of knowledge to help people truly heal from chronic pain. There are a number of non-invasive, low risk self-help treatments that people with chronic pain can do simultaneously while they receive treatments by their doctors, physical therapists and other health practitioners to achieve total chronic pain relief.
Chronic Pain Defined
Chronic pain is pain that lasts longer than the normal tissue healing time of 3-6 months. Note: this blog does not include the pain caused by active cancers nor end of life pain issues. So, by the end of 6 months all tissues (skin, muscles, fascia, tendons, ligaments, nerves and bones) should be completely healed barring no major complications such as infections, disease processes or re-injuries.
3 Phases of Healing
Below is what our body does after getting a physical injury:
Inflammatory phase 3-7 days from original injury: when you feel most pain or see redness and swelling. Swelling shows that your body is doing an excellent job of healing and prevents further injury to the area.
Repair (Proliferation) phase 2-6 weeks from original injury: depending on the tissue (skin heals faster than bone). New collagen is laid down, like weaving a basket or sewing up a hole in your socks. Collagen replaces the torn, strained, or fractured tissue.
Remodeling phase 3-6 months from original injury: this phase starts when production of new collagen stops. New collagen is usually stiff, inflexible and needs to be remodeled, lengthened, and strengthened to your pre injury state and function. This is best achieved by going to physical therapy and doing your exercises.
Acute Pain Process
If the normal healing timeline takes 6 months at most, why do so many people experience chronic pain for years, sometimes decades past the original injury? Before we can understand how pain becomes chronic, here’s how our nervous system and brain works when we are experiencing acute injury pain.
When we first sprain our ankle, specialized sensors in our skin called “nociceptors” are activated (see red “Nociceptive Information” ). Nociceptors are not pain sensors- rather pressure sensors, chemical sensors and stretch sensors. In fact, we don’t have actual “pain sensors” in our bodies. Nociceptors sense that your ankle ligament is overstretched or your muscle fibers are torn and sends this information to the brain.
Brain is our Protector
Your brain’s main role is to protect your body, so when your brain receives the nociceptive signals about the overstretched/torn tissues, it also checks your surrounding environment and assesses the situation to decide how best to protect.
Let’s say you twisted your ankle in a pothole while crossing a busy NYC street. You need to run quickly or you may be hit by oncoming cars. The brain decides that you need to get to safety first so it allows you to run on your injured ankle WITHOUT PAIN by sending pain reducing chemicals to the area. Once you are safely on the sidewalk, the brain sends pain signals to your ankle so you immediately take your weight off your foot. Your brain has effectively protected you from harm both by decreasing and increasing pain. This whole process happens in milliseconds.
Brain is the Boss of Pain
Our brains are capable of learning and creating new nerve pathways throughout our whole lifetime. This is called “neuroplasticity”3. Areas of the brain that are used very frequently show high levels of activity (as seen in brain MRI scans) and may actually increase in size4. Before iPhones and Google Maps, London cab drivers had to memorize the whole intricate street map of the city before they could get their licenses. Studies show that they actually have enlarged areas in the brain associated with memory. The brain changes based on how we use it.
The brain is the center where the actual sensation of physical pain originates from and gets relief. People who experience chronic pain have a brain and nervous system that has learned to be in a heightened state, always on guard awaiting the next danger signal. What leads to this “faulty wiring” of our brain and nervous system? Some factors include:
Nutrition, exercise, restful sleep plays just an important role in total healing which we will discuss in the next few blogs. While we can’t change what happened to us in the past, the good news is that our brains can relearn healthy patterns to lower/stop chronic pain.
While receiving medical care from your doctor, you can simultaneously retrain your brain to learn healthy processes, decrease fear based movement patterns, use mindfulness to stop negative catastrophizing thoughts, breathing techniques to lower fear/anxiety and much more.
At EMH Physical Therapy, we offer a chronic pain recovery program, called re·lieve, which educates patients in the new science of pain and teaches them a scientifically proven self-help program along with providing any needed manual and movement therapies.
Stay tuned for Part 2 of “Solutions for Complete Recovery of Chronic Pain”.
1.Committee on Advancing Pain Research, Care, and Education. Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research. Washington, D.C.: Institute of Medicine of the National Academies; 2011.
2.Darrell J. Gaskin, Patrick Richard. The economic costs of pain in the United States. The Journal of Pain 2012;13(8):715
3.Draganski B, May A. Training-induced structural changes in the adult human brain. Behav Brain Res 2008;192:137-42
4.Johansson BB. Brain plasticity in health and disease. Keio J Med 2004;53:231-46.
5.Seifert F, Maihofner C. Functional and structural imaging of pain-induced neuroplasticity. Curr Opin Anaesthesiol 2011; 24: 515-523
6.Sandkühler J. Learning and memory in pain pathways. Pain 2000; 88: 113-118
7.Jensen M. Magnetic resonance imaging of the lumbar spine in people without low back pain. New Eng J Med. 1994;331: 69-73.
8.Katharina A. Schwarz, Roland Pfister, Christian Büchel. Rethinking Explicit Expectations: Connecting Placebos, Social Cognition, and Contextual Perception. Trends in Cognitive Sciences, 2016
A unique program designed for a small group of women (15) who suffer with PGAD and chronic vulvar pain. From the comfort of your home, you’ll have the opportunity to connect with each other in a safe environment, using private encrypted meeting platform (Zoom.us) while learning evidence-based therapeutic solutions for both your physical and emotional healing process. Each class is 2 hours held every 2 weeks for a total of eight(8) classes over a four month time period.
Health care experts from the fields of physical therapy and social work will be teaching this one of a kind program: Evelyn Hecht, PT, ATC and Eva Margot Kant LCSW-R . Their combined 35 years of experience will help you learn effective self-help tools for your mind and body while connecting and supporting each other on your journey to health.
Evelyn Hecht, PT, ATC owner of EMH Physical Therapy has been treating women with pelvic pain and sexual dysfunction for 20 years. She and her team of Doctor of Physical Therapists will be teaching self-care techniques and exercises that can be easily implemented into your healing routine. The DPT’s will will answer questions about physical symptoms and exercises to the best of their virtual ability.
Physical therapy topics will include
Eva Margot Kant, LCSW-R is a compassionate sex/psychotherapist in private practice with 15 years counseling patients with chronic and sexual pain. She helps clients navigate life’s transitions, address fears and questions about chronic illness/pain. As a group therapy facilitator, she has worked with organizations including the American Cancer Society and National Multiple Sclerosis Society. Eva teaches courses on sexuality at Columbia University Graduate School of Social Work.
Talk therapy topics will include:
Additional Experts may be incorporated into the separate groups to share information and resources.
Length of Online Group Class: 7PM to 9PM Eastern Standard Time
Start Date: Thursday January 19, 2017
2017 Class schedule: 1/19, 2/2, 2/16, 3/2, 3/16, 3/30, 4/13, 4/27
Number of Classes: Eight (8) classes over a 4 month period January thru April 2017
Cost: Each two hour class is $40.00 per person. You must register and pre pay for all 8 classes, at a cost of $320 per person one week prior to the first class. The price of attending one personal session with a counselor or physical therapist can range between $80 to $250 per hour, depending on where you live. This program offers you access to speak to and learn from a pelvic physical therapy professional with experience treating PGAD, vulvodynia and a clinical social worker seasoned in treating sexual issues and chronic pain for a total of 16 hours at a reduced rate of $320.
While Online Educational & Empowerment Course for Women with PGAD &/or Vulvodynia does not substitute for individualized therapy, the evidence-based strategies, techniques and support you will gain without leaving the comfort of your home is a one of kind opportunity.
Online Educational & Empowerment Course for Women with PGAD &/or Vulvodynia welcomes a maximum of 15 attendees.
To Register: contact Cindy or Star at (212) 288-2242. Payment is accepted by check, no credit cards. Write check to “Evelyn Hecht, PT” in the amount of $320 and mail to following address:
Evelyn Hecht, PT,1317 Third Avenue,9th Floor, New York, NY 10021
Payment in full is due by January 12, 2017.
Space is limited, so please Sign Up Today
This course will only be conducted with a registration of 15 women. If the course is cancelled, all monies will be refunded.
For additional questions, please email: firstname.lastname@example.org or call (212) 288-2242
I am fascinated by how the body and mind work together to heal from pain and injury. To learn more about healing and how physical therapists can help patients be committed to their healing process, I interviewed my good friend Rose Caiola, founder of Rewire Me, a company with a wealth of resources, writings and teachers in fields of physical, spiritual and emotional health, all thoroughly researched and curated by Rose and her team at Rewire Me.
Here are some of the gems I gleaned from our interview:
Evelyn: Why did you start Rewire Me?
Rose: Rewire Me evolved from life lessons I’ve learned from age 13 onward, meeting various teachers and mentors who helped me on my life’s healing journey. Connecting with these teachers proved more beneficial than trying to “fix things on my own.”
Many people feel alone when dealing with life’s challenges and don’t know how to ask for help or even where to look for guidance. One method or teacher may not resonate for every person, so I thought “Wouldn’t it be wonderful to have a site with a range of authentic experts, teachers, and healers?” People can seek and access these teachers’ wisdom through writings, books and classes to help them on their healing journey”.
Rewire Me’s website includes a range of experts on topics such as relationships, parenting, physical health, spiritual growth, dealing with illness and loss – incorporating all aspects of life.
E: How can people with physical pain start their healing process?
R: The first step is to acknowledge that there is something wrong. Many people don’t want to acknowledge that they are feeling pain, so they bury it or pretend it is not there. Once you acknowledge there is a problem, then you can reach out to a friend, call a medical professional, research on professional medical websites like WebMD and go on to Rewire Me to find teachers who may inspire them.
People may reject acknowledging pain or injury due to fear of the unknown. Others may feel that asking for help is a sign of weakness, especially if they are used to being in charge or control. Pain can make a person feel out of control. In essence what this really translates into is, ‘I don’t feel worthy enough to have somebody help me. I don’t love myself enough to get the help I need.’
E: How can one rewire fear-based thinking that stumps taking positive action?
R: Set a little time in the morning before you have to start your day. Sit up, feet on the floor to ground yourself and spend 5 minutes focusing on your breath, feeling and focusing your attention to the breath moving in and out, at whatever pace. This centers you to the present.
After the 5 minutes of quiet breath, ask “What do I want to happen today so I can achieve good health, or be successful as a parent or attain a work goal”
Envision your hero, or person of history who inspires you, for example, Amelia Earhart. What would it feel to be like her? Envision and embody the emotion of Amelia‘s courage, risk taking, forward thinking. How do you think she felt when she was flying solo in the starry night sky?
E: How can we help patients stay motivated and the course of treatment; to understand that their home program as physical therapy is not a “quick fix?”
R: Well, one I think is to have faith in the healing process. So that might become their mantra. ‘Today I’m going to do what I can to heal myself.’ ‘Today I’m going to take that first step.’ ‘Today I’m going to do my physical therapy exercises.’ Not worrying about tomorrow, not thinking about anything else, but having faith that they can overcome. When and if they come up to a crossroad or a flare up, don’t give up. Tell yourself “It’s okay.” Acknowledge that it’s painful and that you’ve hit a rock or a wall. Figure out how you can go around the wall instead of letting yourself get stuck. Avoid the “Oh poor me.’ ‘This always happens to me.’ ‘This is my life.’ If you keep repeating that story, you’re never going to get anywhere. Replace them with positive statements. The brain and body are listening!
The second thing to do is Practice. Practice your home exercises, self care techniques, say your positive affirmations out loud. With practice different parts of our brain light up and those neural networks become bonded over time, overriding faulty pain patterns. If you play a sport you have to practice to compete well. But, if you don’t practice, you won’t play as well. My kids are on sports teams and if they don’t practice, they get benched. They’ll say: “Why did the coach do that? I’m so angry…the coach hasn’t put me in play for the last 3 games!” Well, if you don’t practice, why would that coach put you in the game? It’s the same with committing and doing your home program, practice allows your body to change for the better.
Third, Schedule the 2-3 times a day in your calendar where you know you can do your physical therapy exercises. They don’t take long, right?
E: No. People wouldn’t do them otherwise, so we keep them short and manageable.
R: That’s great, so patients start to feel better, get stronger and over time they’ll see the many benefits of committing to their treatment.
E: Yes! You’ve used the term “healing journey.” What does that means to you?
R: A healing journey means learning to love myself. Learning to forgive myself, including what happened in my past. Incorporating growth and love from others and building this Rewire Me community is all about healing. Healing your heart. Healing your physical, emotional and spiritual well-being
Check out Rewireme.com to be inspired and continue on your healing journey!
What’s your first reaction to this image? Laugh? Sigh and Roll your eyes at the tasteless joke? Did you think: “How can anyone REALLY have this?”
What if you were experiencing sexual arousal or multiple orgasms on a daily basis, for hours at a time, day or night, with no one medication or method to relieve symptoms on a consistent basis?
What if you had the guts to talk to your doctor about the embarrassing (or what may even feel like devastating) symptoms and find out that your doctor either never heard about PGAD, or worse was a medical professional that did not believe you?
This is the suffering that people with PGAD or PSAS, Persistent Genital Arousal Disorder or Persistent Sexual Arousal Syndrome, experience and continue to endure. Sadly, the condition has even led some patients end their own lives as recently as a few months ago in 2016.
Persistant Genital Arousal Disorder, a “monster sexual dysfunction”, as coined by Irwin Goldstein, MD (1) is a condition characterized by 6+ months symptoms of high levels of genital sexual arousal in the absence of desire (2). Genital arousal does not dissipate, with orgasm nor by medication alone.
PGAD sufferers describe their symptoms as intrusive, unwelcome, unpleasant and sometimes painful. Multiple, frequent disturbing orgasms (not pleasurable) occur spontaneously, at work, home, school and create tremendous embarrassment and anxiety, which eventually can lead to depression, frustration, and social withdrawal. It causes major stress for personal relationships. Seventy five percent (75%) of women with PGAD report moderate to high distress levels and report feelings of shame, isolation and suicidal thoughts (3).
PGAD has similar qualities, fluctuations, flares like and is starting to be viewed as a subset of chronic pelvic/abdominal pain.
Chronic pelvic/abdominal pain diagnosis is also made after 6 months of pain, burning, stabbing, cramping + other symptoms involving 1 or more “private “areas: bladder (urinary frequency and bladder pain) bowel, (IBS) reproductive organs (endometriosis, vulvodynia), groin, buttocks and pelvic floor muscle pain.
As chronic pain takes 6 months to develop, the tissues that were involved at the initial onset of insult or trauma may not be the main or only source currently producing chronic symptoms. Rather, a highly sensitive brain/nervous system that is persistently on High Alert, “Danger-Danger!” mode perpetuates the symptoms.
PGAD alone has not been researched extensively. We do not know the cause, the amount of women and men with symptoms, nor do we have effective, evidence based treatment – yet. With the push of some PGAD “warriors” and a relatively young organization, International Society of the Study of Women’s Sexual Health (ISSWSH), www.isswsh.org, research on PGAD is now being conducted. ISSWSH will have their annual conference in February 2017 where the PGAD Significant Interest Group will present state of the art research as well as testimonials from sufferers.
Chronic pain research has made amazing strides in the last 10 years due to the ability to incorporate MRI studies of the brain in all sorts of pain research. Our brain’s main job is to protect us. For example, we don’t keep our hand on the hot stove, or step down further onto the nail under our foot as the brain instantly weighs information coming from sensory nerves and makes a decision on how to react – i.e. PROTECT. Pain is the brain’s response to incoming nerve reports.
Research shows hundreds of areas in our brain “light up,” or simultaneously become active when experiencing pain, including areas in the brain that process Sensation, Movement, Emotions and Memory. This knowledge helps us understand how a certain movement, emotion or even noise & light can lead to a pain reaction, especially if the brain is persistently on the faulty “Danger-Danger!” mode.
“Neuroplascity” is the ability for the brain to make new neural connections throughout our whole lifetime, to adjust, to change.
How can we help our brain change from being on a highly sensitive “Danger Danger!” mode to a more functional mode?
Once medical diseases have been ruled out, the first step of effective treatment of PGAD is to change the brain from high alert to a healthy functional mode, by educating yourself on the science of pain (stay with me!) and to write down all of your possible triggers for symptoms. Lorimer Moseley’s and David Butler’s Explain Pain (www.noigroup.com) and pain educational website www.retrainpain.org are great resources for pain/PGAD sufferers and their loved ones.
Write down all the actions (riding in a car, walking up stairs, showing affection to partner, etc.) and write down what fears/thoughts (not knowing the “cause” of pain, not being able to work, loss of partner, inability to care for children etc.) that stimulates PGAD symptoms (4).
Describe each symptom related to the trigger and rate the intensity of symptom on scale of 0-10. This will give you and your medical team a baseline to measure and monitor progress. You have to be an active participant in your healing because each person’s cause of symptoms and how your brain reacts with pain/PGAD symptoms is unique.
Find your team of practitioners who understand PGAD and who will work with you. A Medical Doctor and a Pelvic Physical Therapist is a good start.
Physical therapy treatments are individualized as no patient is alike in their presentation – their symptoms of PGAD /pain may be similar, but the causes are different. Education about brain/nervous system and motivating patients to become active partners in their healing process has the best outcome.
There is no one “magic bullet,” no 1 medication or 1 technique for symptom relief. Receiving regular pelvic PT treatments plus doing a daily exercise/movement program (the brain loves movement!) is part of PGAD therapy. Treatments can include:
Manual Therapy – incorporating movement and awareness for both the external & internal muscles of the pelvis, abdominals, hips, fascia and skin; calming the “fight or flight” reaction allows for improved blood flow, oxygenation and balances the nervous system.
Biofeedback – to promote awareness of pelvic floor muscle tension and teach coordination training.
Breath and Meditation – deep diaphragmatic breath expands the front, sides, back of the ribs & abdominal cavity, relaxes the pelvic floor muscles, massages the internal organs and improves oxygenation to tissues. A simple 5 minute meditation where one focuses on the sensation of slow inhalation and exhalation calms the brain.
Desensitization Techniques: Strategies to lower the high alert nervous system as used in treating Complex Regional Pain Syndrome, is applied to our PGAD patients with promising results.
Stretching and Stabilization Exercises to lengthen and strengthen, stimulate the core stabilizers, soften the pelvic floor. Cardiovascular exercises to improve general blood flow are performed daily at home. Exercises are paced and applied gradually as the patient reports responses in their symptoms.
Modalities such as TENS, Low Level Laser and use of dilators can also be used as part of our treatment.
PGAD, like chronic pelvic pain is complex and requires patience by both the patient and the practitioner. Results are best if patient and practitioner work consistently together and the patient performs daily home/self care exercises, paying attention to responses and slowly increasing the pace and challenge of the new movement. Neuroplasticity takes persistence and develops over time.
Further research in measuring the efficacy of all the treatment techniques mentioned above and the importance of a concurrent multi-specialty approach to PGAD still needs to be done. My team and I at EMH Physical Therapy will continue to help patients heal from PGAD.
1 Goldstein I. Persistent genital arousal disorder- update on the monster sexual dysfunction. J Sex Med 2013;10:2357-2358
2 Jackowich R, Pink L,Gordon A, Pukall C. Persistent Genital Arousal Disorder: A Review of Its Conceptualizations, Potential Origins, Impact and Treatment. Sex Med Rev 2016;1-14
3 Leiblum SR, Brown C, Wan J, et al. Persistent sexual arousal syndrome: a descriptive study. J Sex Med 2005; 2:331-337
4 Butler D,Moseley L, Explain Pain, Noigroup Publications Adelaide, Australia 2013
A staggering 100 million people in the USA suffer with chronic pain, a higher number than those diagnosed with cancer, diabetes and heart disease. Chronic pain patients suffer because they feel like they are not believed by medical professionals especially when many test results are negative, the medications don’t make a significant difference and their doctors don’t know what else to do.
Medications or even surgical procedures alone may fail in treating chronic pain as retraining pain requires a multifaceted approach to achieve results.
Recent research reveals that Pain is in the Brain. The faulty processing of danger signals by the brain and it’s decreased ability to modulate or manage the signals received from nerves is the reason for persistent pain. Having a variety of solutions that the patient implements concurrently may reap the best results.
( Visual infographic explaining chronic pain from behance.com)
Pain perception in a healthy body is good. It prevents us from fully burning our fingers on the stove, stepping on a nail, etc. The way pain perception works is that the receptors in our skin/body send danger signals through nerves to the spinal cord which then sends information to the brain where the pain is “perceived.” The brain instantaneously interprets the signals as either safe or dangerous depending on your past experiences.
The brain has areas that are dedicated to our awareness of pain and areas that determine our “experience” of pain. The healthy brain has flexible pathways and neurotransmitters that can “down modulate” or stop the danger signals. The neurotransmitters are the “happy chemicals” that our bodies naturally produce, (e.g. serotonin, endorphin & enkephalin). They actually BLOCK pain/danger signals to the brain. “We have a drug cabinet in the brain that’s 18 to 33 times stronger than morphine” says David Butler, PT, GDAMT, M.SPP.SC (1). There are a number of ways to increase production of neurotransmitters.
A recent study of chronic pain patients found 90% reported early childhood rejection by a primary caretaker, an unmet need for closeness and psychological interpersonal trauma (2). Feelings of rejection impairs the body’s ability to lower or “down modulate” and leads to hypersensitivity to pain.
These patients also reported difficulty in expressing emotion as they did not trust the people who took care of them. Science shows that interpersonal psychological distress and pain share the same neurotransmitters, genetic and immune markers. As babies, we are initially consumed by bodily distress then, as we grow, we feel safe and trusting and we develop a higher order of emotional expression and regulation. Over time, these pathways in the brain become like superhighways so when chronic pain patients experience negative interpersonal trauma, sensitivity to pain is heightened too.
Find your team of health professionals who can partner with you on your pain retraining program:
The hymen is an elastic piece of tissue that lines the inside of vaginal opening. It has an opening that can be of any size- it can be thin or thick.
It should have an opening – otherwise menstrual blood cannot come out and an opening would need to be created.
Only 2% of women may need this procedure.
You often hear about the hymen breaking with first intercourse. It can happen, but if a woman is relaxed during intercourse and has good lubrication and she or her partner has stretched the hymen with fingers, then it likely won’t break (remember it’s elastic) So, you can’t tell if someone is a virgin if they have a hymen.
Here’s the video:
Health conscious women of all ages know the many benefits of doing weekly exercises to keep their body strong and functioning well. Can exercises enhance or recharge a paltry orgasm? Definitely!
Let’s first review the details of “The Big O”
Orgasm is defined as the rhythmic contraction of the pelvic floor muscles following clitoral stimulation. These muscles quickly contract 10-15 times during orgasm. Women can feel these contractions in both the vaginal and anal areas because the pelvic floor muscles surround these openings as they lie inside the base of the pelvis (that’s why they are called pelvic “floor” muscles).
A healthy orgasm requires the pelvic floor muscles to be both flexible & strong, not constantly tense and weak. The nerves that travel from the spine thru the pelvis to innervate the sexual organs must have an open pathway, not squeezed by scar tissue, tight muscles and/or restricted fascia. Same for the blood vessels that they have no barriers for good blood flow to the pelvic region.
Women of any age can experience more intense orgasms by stretching and strengthening the pelvic floor, core and hip muscles. Practice-makes-perfect applies here too, so masturbating or having sex on a regular basis (once a week or once every 2 weeks, as long as there is consistency, this can further enhance your orgasmic response and experience.
Here are some general exercises to do 2/3 times a week for 6-8 weeks before noting changes – remember it takes muscles a full 8 weeks for strength gains to show functional changes!
Consult a pelvic physical therapist for a full evaluation of your pelvic floor and core and to receive a tailored exercise program
Breathe deeply expanding your stomach and pelvic floor as you inhale, relax as you exhale. Do 10 breaths
1.) Piriformis in chair – for beginners hold stretch for 30 seconds, repeat on both sides.
2.) Pigeon stretch – hold stretch while breathing for 30 seconds repeat on both sides
1.) Basic level both feet on the floor: Breathe out as you squeeze your pelvic floor and gluteals together while lifting hips off floor. Inhale as you lower to just hovering off the floor Repeat 20 reps
2.)Advanced single leg Bridges: Breathe out as you squeeze your pelvic floor and gluteals while lifting hips off the floor. Inhale as you lower to just hovering off the floor. Repeat 20 reps Both sides
Do 2 sets of 20 reps
To strengthen the fast twitch pelvic muscle fibers which fires during orgasm, Contract your pelvic floor muscles fully for 1 second, then relax, Repeat 20 repetitions. Do 2x a day.
Strength Training for healthy muscle is generally good – it thickens the muscle tissue (hypertrophy), increases motor neurons activity for better awareness and reaction time, and improves muscle tone. Kegels, a specific exercise for the pelvic floor, may help in reversing incontinence, preventing prolapse, increasing sexual pleasure, and stabilizing our core, but they don’t do the full job by itself and can be harmful. As a pelvic physical therapist treating men and women with pelvic floor dysfunction and pain for 18+ years, I’ve found that the regular performance of Kegel exercises, especially if self-taught, may aggravate or even lead to dysfunction and pain.
Most people who experience leaking, urgency, prolapse, sexual dysfunction and pain in pelvis/groin/hip have short, or “non-relaxing” pelvic floor muscles. A short pelvic floor means just that – instead of returning to a lengthened state at rest, the muscle stays chronically short. Performing repetitive Kegel exercises to these already shortened muscles can further shorten and weaken those muscles leading to pain. At EMH Physical Therapy, we advocate learning how to relax and lengthen the pelvic floor while recruiting other external muscles to work more effectively for best outcome.
The pelvic floor muscles attach from the pubic bone in front of the pelvis to the coccyx bone in back. During pelvic floor contraction, the muscle gently pulls the coccyx slightly forward. The pelvic floor squeezes the urethra shut when not at the bathroom (no leaking), relaxes during urination (no hesitation) and bowel movement (no constipation), and works with the deep lower abdominal and lower back muscles to stabilize our body in preparation for movement (preventing back/hip pain).
A chronically short pelvic floor keeps the coccyx tucked forward, cannot fully relax during urination and bowel movements and because it is weak, can lead to leaking. Research shows that pregnancy is not the main cause of pelvic floor issues, as teenaged girls, women athletes who have not been pregnant and men suffer from pelvic floor issues.
Think about how you position and use your body during your day.
At the office: are you placing weight backward on the single small coccyx bone (not good) or on your two larger ischial tuberosities (good)?
Is your lower back rounded or flat (not good) or have an inward curve (good)?
At home: Avoid slouching on couches – use back pillows and support your feet.
Here are some Tips to Reverse a Short Pelvic Floor
The PelvicTrack app helps you gain control over your pelvic pain or pelvic floor dysfunction.
Take charge of your pelvic floor dysfunction treatment.
The PelvicTrack app was written by a Physical Therapist who has specialized in the treatment of pelvic floor dysfunction for more than 18 years, and is ideal for anyone experiencing:
You can use it as a way to easily look up common pelvic exercises, as a personal symptom log, as a personal assistant reminding you to do your home exercises, or even to find a physical therapist in your area on our “Maps” tab. With the “Reports” tab, you can rate your symptoms each month to see progress over time.
Always consult with your health care provider before starting an exercise program.
The best way to use the app is when receiving care by a pelvic physical therapist. Your therapist can recommend exercises, adapting treatment as they measure and monitor your progress. When you use the app on your phone, your therapist can help you find and save home exercises in your favorites eliminating the need for paper handouts that can get lost, ripped, or forgotten. To keep your therapist up to date with your progress, you can take a screen shot of your reports to email or show him or her during your next visit.