Place your hand on your tummy below your navel (belly button) and cough slightly to recruit your core abdominal muscles.You will feel your naval draw in towards your spine, do not let your back move. Breathe normally whilst gently keeping these muscles pulled in for 5-10 seconds. Continue to breathe normally, relax again. Repeat 5 times, at least 3 times per day.

Pelvic Tilting Exercise - pelvic tilting exercise can help relieve back ache and wind and also help tone your abdominal muscles. It can be done lying on your back (knees bent), side lying, sitting down or standing. Lie on your back with your knees bent up and feet placed on the ground. Breathe out as you pull in your abdominal (tummy muscles) and tighten your buttocks. Feel your waist flatten onto the ground. Hold for a count of 5, breathing normally. Slowly relax your tummy muscles and buttocks. Repeat up to 5 times, 3 times per day. Stop if you experience any pain or discomfort.

Pelvic floor exercises are particularly important during your pregnancy and after the birth of your baby regardless of the type of delivery you have had. Initially exercising them may reduce dicomfort and swelling. In the longer term, toning up the muscles may prevent stress incontinence (leaking of urine when coughing, sneezing and laughing). It can also help safeguard against prolapse and may improve your sex life.

Imagine you are trying to stop yourself passing wind and at the same time trying to stop your flow of urine.

You do the exercise by squeezing and lifting the muscles, closing and drawing up the front and back passages. There are two types of exercises, slow and fast.

Slow Contractions

“Sqeeze and lift” – hold for as long as you can, but no longer than 10 seconds.

Release slowly and rest for at least 4 seconds between each “squeeze and lift”

Repeat 5-10 times, 3-5 times a day.

Fast Contractions

Follow the slow contactions with up to 10 quick powerful contractions. This will help your muscles react quickly when you laugh, cough, sneeze or exercise.

Looking after your pelvic floor muscles are essential throughout your life. Pelvic floor muscles can become weakened and damaged in many ways through childbirth, age or just loss of tone when we don’t exercise enough. Many of us already know how important it is to do pelvic floor exercises but not many of us have been shown how to do them correctly. Core wellnesss is a FREE program designed by Kari Bo support your health and wellbeing. Visit www.corewellness.co.uk and sign up today to receive your FREE Pelvicore Technique DVD!

More people are discovering Fulham Osteopathic Care practice each day. With the number of people troubled with back and neck pain soaring, many are looking for one to one professional care in a calm, relaxed environment. It is therefore no wonder that this little practice is buzzing with activity.

Shanilla Isabel Diaz, an experienced and skilled osteopath has brought her clinic to Fulham. ‘I wanted to create a calm and caring environment where patients could access high quality treatment and practical advice, relevant to their musculoskeletal problems and pain managment’.

The treatments are proving so successful, patients travel into the practice from all over London with various complaints. ‘I enjoy serving my local community and am excited for the opportunity. Practicing from home allows me to see patients on the same day or within 24hours, which is essential when people are in pain’

You will also find a small selection of hand picked products at the practice. ‘Having products to hand that a patient may need to help their recovery makes everything easier. My patients appreciate the expert advice about which products would work well, or not, saving them time, energy and money. I have found a number of products that really help in the rehabilitation of musculoskeletal disorders’.

If you need help, you can call 020 7736 1846 to book an appointment at Fulham Osteopathic Care practice or you can speak to Shanilla Isabel directly for practical advice.

We at Fulham Osteopathic Care have expanded our online presence by joining the world of Twitter and Facebook.

Our patients are important to us; therefore we want to offer advice, updates and news at the click of a mouse. We also want to communicate with previous patients and hear of their experiences with us, as well as greeting those interested in enquiring about osteopathic care and explaining what we can do for them.

Although you may be aware of the professional services we provide at Fulham Osteopathic Care, we want to connect with our clients via social media and promise to provide a response to any queries or questions our friends or followers may have.

We are currently modifying our profiles, so bear with us as we will have some interesting news and updates feeding through very soon on your preferred social networking outlet. Follow the links below to become our friend or follower.

Facebook Profile

Twitter

This is the area of our website where you will find our latest news and information as well as useful resources.

We look forward to seeing you at the practice soon.