Roz Norman

Pelvic Floor Muscles

Love Your Pelvic Floor

For some of us, we have not heard of our pelvic floor until we have walked into a Pilates studio or until we are having our first child. Once you start in a studio or health club you will start to hear “draw your belly button towards your lower spine”, “zip up your lower abs”, “engage your pelvic floor” and “draw your hip bones towards your belly button”.

These are just a few of some of the cues that we use in Pilates all around the world. As teachers, we see blank faces across the room – some grimacing, some tensing and some smiling or giggling! So, why is focusing on the pelvic floor so important?

 

A weak pelvic floor: easy ‘peezing’

Up to a third of all women experience a problem with their pelvic floor at some time during their life. The most common problems are leaking due to activity, coughing and sneezing (also known as “peezing”) and pelvic organ prolapse (a feeling like something is coming down the vagina). All the bladder, bowel and sexual functions need good pelvic floor muscles. Effective pelvic floor muscles in pregnancy will reduce the risk of post-natal stress urinary incontinence.

 

Why should I love my pelvic floor?

  • Good pelvic floor muscles can help with sex by improving the vaginal sensation and your ability to grip.
  • Your pelvic floor muscles are important in posture and with your abdominal muscles and how they support your spine.
  • Pelvic floor muscles should be strong and active just like any other muscles in the body.

 

Why do problems occur with the pelvic floor muscles?

The pelvic floor muscles lie across the base of your pelvis to help keep the pelvic organs in the right position. The muscles are held in place by ligaments that support the organs, especially when there is an increase in pressure from lifting, carrying, or straining.

The pelvic floor muscles can be weak, overstretched, slow to work, too tight or torn like other muscles in the body. Some of the reasons they can get this way are:

  • Pregnancy and childbirth
  • Chronic constipation
  • Heavy and repeated lifting
  • High impact exercise
  • Being overweight
  • Smoking
  • Menopause

 

How do I improve my pelvic floor?

There are a few ways you can improve those pelvic floors. Pilates, especially reformer, is our favourite (of course), but here are the most popular:

  • Pelvic floor muscle exercises (also known as Kegels) should include long-held squeezes as well as short quick squeezes. You should work the muscles until they tire. These exercises can be done at home on the bus/train or even at your desk. No one will know.
  • Mat work pilates classes.
  • Yoga classes.
  • Reformer sessions.

My recommendation for women who are pregnant is to research a Physio who can undertake a pelvic floor assessment – this is a must as they will be able to make recommendations early on as to what exercises you need to do and this will help during and post-pregnancy.

Join Roz for our ‘Love Your Pelvic Floor’ Workshop in May

Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

 

 

 

 

 

 

Adore Your Pelvic Floor Workshop (May 2018)

In 2018, Pilates & Co will be bringing you a series of health, fitness and nutrition workshops with guest speakers and helpful information to get you feeling your best. Our fourth of the year is our Adore Your Pelvic Floor Workshop with Roz with Pilates & Co’s Rozlyn Norman.

Adore Your Pelvic Floor with Roz

Date: Saturday, 19th May 2018

Time: 11.00am – 12.30pm

Cost: Free for all Pilates & Co members

Guest Speaker: Rozlyn Norman from Pilates & Co.

Bookings: at Eventbrite

What Will You Learn

  • Where is my pelvic floor?
  • How do I successfully engage and strengthen my pelvic floor?
  • How can a strong and healthy pelvic floor improve my sex life?

FOR THE GIRLS:

  • How to rebuild after childbirth
  • How to relieve sore backs, tight hips, pain during sex and general health and weight management

FOR THE BOYS:

  • How to keep a healthy pelvic floor

About our guest speakers: Roz Norman

Studio founder Roz Norman has been a passionate advocate for healthy living since starting her career as a group fitness instructor at the tender age of 16. Roz’s fitness journey progressed personally and professionally locally and abroad, before moving into management roles for Goodlife and Snap fitness leaving a trail of motivation and success behind her. She is a sought-after industry consultant and owns other fitness businesses giving her a diverse business experience.

Roz discovered that Pilates was so very effective in regaining strength, flexibility and alignment after each of her three beautiful babies. Once she caught the Pilates addiction, the desire to open a studio that she believed combined the perfect mix model became a reality in May 2015 when Roz and David Norman opened Pilates & Co. Roz is qualified in functional fitness classes and Pilates.

Gratitude and Thank you - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

The Two Words That Are Better Than Sorry

Pilates & Co. owner, fitness trainer and mum Roz Norman explains why she’s stopped apologising and is replacing ‘I’m sorry’ with gratitude instead.

I just read the most amazing article that put a smile on my face from ear to ear. I needed to read this article! Funny how these things come along when most needed.

I had a stressful morning and had taken my frustration and stress out on the one that is closest to me – my husband. We are all guilty of this. I’m not sure of the solution on this one, but anyway read on and hear my thoughts.

I have always preached to new employees and teammates to ‘not sweat the small stuff’. Take it on the chin and solve the problem and to not show your stress. It will do you and the situation no good. Yet, sometimes I find myself sweating the small stuff and getting worked up. Perhaps an overload of multiple businesses, husband’s stressful job, three kids, giving my all to my clients and running a busy household might have something to do with it. It can be just a small thing that can tip you over the edge, and that’s what it was for me.

The article that I read today talks about swapping ‘sorry’ for ‘thank you’. Instead of saying ‘sorry I am late’, swap it for ‘thank you for waiting for me’. This Aussie fitness GURU had many great contacts along the way while living and working his way up in the London Fitness Industry and many gifts from people in the right places and all because he showed gratitude in all his years in the business. He never let his ego go to his head and always remembered to say ‘thank you’.

Reading this has made me question myself. Am I saying ‘thank you’ enough? I feel like I have let myself down with my thank yous. I have just got too busy, too much on my plate! Is this a terrible excuse? Well, it is one that makes me want to lessen my load so that I can just acknowledge and show gratitude for the small things and the big things in my life.

So, today I am drawing a line in the sand to lessen the load, focus on the important things, to not sweat the small stuff, to practice more pilates and movement and to say ‘THANK YOU’. I will also be telling my husband ‘thank you’ for standing by me and supporting me when I most need it!

As James Duigan said: ‘Gratitude is a wonderful gift, and it doesn’t cost anything to say thank you. It has the power to change someone’s day! …It can also change your life. It can shift your mindset and the way you feel about yourself. Best of all it will improve your relationships with others that get to experience your positivity and not your negative energy.’

(You can find James’ original article here.)

— Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)