Krista Dennett has been a Pelvic Floor Exercise Specialist since January 2014, and a Pelvic Floor Physiotherapist Support Worker in the Greater Vancouver area of British Columbia since May 2019.
Krista’s work includes using strategies in movement and exercise to address symptoms of pelvic floor dysfunction including stress urinary incontinence, diastasis recti, pelvic organ prolapse, low back and hip pain, vaginismus and hypertonicity, vulvodynia, and general pelvic pain.
Krista works with women in-person and online one-on-one or self-guided and online supportive programs specific to the differing symptoms.
Krista also participates in on-going education in the field of pelvic health in movement and exercise, and has participated in talks on pelvic health both virtually and in person.
I am a male with pelvic floor issues. I constantly feel like im comtracting the area down there which has unfortunately caused issues like ED and in the past rectal issues. What confuses me is the breathing. I can perform all the strecthes in the videos i watch, but breathing in theough the nose and exhaling through the mouth to relax the pelvic floor. When I breathe in, I feel like thats when I am clenching, and when I breathe out is when I feel like I am relaxing down there or opening up so to speak. But it should be the opposite, correct? Any feedback is appreciated. Thank you.
I used to think that this issue is peculiar to the Nigerian healthcare system but it's interesting and at the same time painful ti hear that is also a big problem in Canada and other developed countries. Even as a males physiotherapist interested in women's health, I'll keep raising my voice for advocacy
Historically, it has always impacted women around the world, they just had to live with it. Now more and more women are standing up and saying no more of this, we want tools to fix our bodies.
More men should become educated in pelvic function and cues to help men connect to their inner core function. Women are more exposed to pelvic floor dysfunction due to pregnancy and child birth.
Are you referring to cystitis? Issues on the pelvic region affecting bladder, rectum, uterus or vagina can trigger muscular ‘trauma’ in the area where the muscles are tensing and reacting to the pain. This could create hypertonicity and therefore these release exercises could help. However, once tension is released the muscles will still need to learn to functional in their optimal way and lengthen and shorten with breath and movement.
Thank you for the exercises. You bring some real good tips. I have started having to urinate at night although mostly just once, I am wondering if this could be why, as I do feel some tension in my pelvic floor. 😊
Hi - why is it bad to have the legs up like a bridge position? You mentioned alignment, is it risking a posterior tilt? I've always exhaled fully via the mouth and sometimes felt the lower back touch the floor which I see you're avoiding? I'm a man if that matters - thanks 👍
Hi! There’s nothing wrong with having legs up in a bridge position. I often put feet on a bench or chair when a woman has a prolapse. If you’re feeling your lower back touch the floor, changes are you are exhaling and over using your rectus abdominals and obliques cause your pelvis to tilt.
Hi Mam Im 21 Am suffering from frequent urination problem for 3 years past Its so muchh depressing and annoying me to get to the bathroom for 1 hour regularly. Im in mental pressure and i avoid taking trips and during about 3 hour examination im really very feeling this frequent urination. If i try to hold , this causes me pain in abdomen So im afraid of holding my pee. I have cheked lots of physicians but no result. I don't drink caffeine product nor take too much of salt. But i have developed convenience voiding due to this problem Which is now became a habit. Im from india Please give me some ideas and help.
Thank you so much! This is very helpful! I even couldn’t try the smallest size of the dialator before I tried the visual relaxation technique …but now I can ❤
Hi I have been having pain when having intercourse and been having problems with my gut health,but most of all it hurts when I have intercourse with my husband and if we do other positions it is very uncomfortable and I don't want to have intercourse with my husband,he has been very patient with me so far I need help
Working on your breath daily is a start. It forms part of the process to connect with your inner core. However, the point of learning the breath is so you can be able to coordinate it with movements so the pelvic floor learn to strengthen in movement. Its job is to anticipate movement and maintain stability. Without learning core breath and connection to the inner core first it’s difficult to do the next step of adding movement. If you don’t have a hypertonic pelvic floor, you can voluntarily contract the pelvic floor on the exhale. Try doing 6-8 times but if you find the contractions start to weaken before you reach 8 stop. Let the muscles rest for a minute, then try another set of 6-8 reps.
I’m not sure what you mean by that. If you referring to me, after 3 children including a c-section birth and umbilical hernia I had multiple dysfunctions and a weak body. Through rehab and strength training and conditioning I healed my body, and part of the journey was working on realignment of my pelvis through the weakness.
It depends. What is the severity of the prolapse, and the function of the pelvic floor muscles. I created a rehab program specific to prolapse after testing movements on clients at the clinic. It includes elevating the hips and feet in supine movements to take the weight of the bladder on the pelvic floor in order to help rebuild the inner core functional strength. Here’s the link to my rehab programs, you can review the one specific to prolapse. They are all designed to give you the base exercises and program to start retraining the muscles based on the type of dysfunction. www.trainerize.me/profile/kdfitnesscanada
I'm posting this because I found your video very helpful. I recently had some very mild UTI-like symptoms. I've had an actual UTI before and this didn't seem nearly as bad. It definitely wasn't painful - just annoying. Test showed no UTI. I am a cross country skier, mountain biker and hiker. Along with that, I sit A LOT for my job. Not a great combination. Although I only work 3 days a week, I'm sitting most of the day on those days and I am not free to get up and move whenever I would like. To be safe, I decided make an appointment with a urologist. The soonest appointment I could get is in 2 months. Meanwhile I did some reading and came to the conclusion that a hypertonic pelvic floor might be my problem. Your relaxation exercises have made me realize that I've been holding tension in my pelvic floor. I think this might be from XC skiing for many years. Pre-loading the core is part of skate skiing. I think I may be tensing pelvic muscles along with my core and now it's become chronic. Now that I'm making a mental effort to relax my PF, the residual symptoms are gone. However, it's going to take some re-training to keep them relaxed, particularly when skiing and sitting while trying not to slouch. If it comes back I'm going to see the urologist. But so far, so good.
I’m so happy to hear you were able to possibly figure out the cause. The pelvic floor will always need to work while you’re cross country skiing as it’s responsible for stability and anticipating movement. What you can do are release exercises afterwards to release the natural work of the pelvic floor. You will also want to consider what muscles have overworked to compensate for the tension. Release those and work on rebuilding strength of the body for resistance training both for functional movement and your desired sport.
The physiotherapist advised me to exercise to squeeze the muscles on the sides of the abdomen and pull the stomach up, raising the pelvis. the perineum also contracts automatically. I’m surprised, it seems to me that this exercise, on the contrary, increases hypertonicity instead of relaxation?
I think what they are attempting to have you do is connect with the transverse abdominals versus the pelvic floor muscles. The TvA and pelvic floor co-contract, however we can have tension in the pelvic floor muscles and dysfunction of the TvA. By doing this method it’s rebuilding functional strength of the TvA without consciously contracting an already tense pelvic floor.
@@KristaDennett thanks for the answer. It doesn't seem to work for me, it increases pelvic floor hypertonicity. and why I don’t understand whether this effect is temporary or not.
@@user-hr4vt8hb5n the thing to remember is the pelvic floor muscles are always working because they naturally contract as we exhale, anticipate movement and maintain our stability. What may need to be your focus first is releasing the tension with relaxation focused breath and release exercises.
Yes, the phisiotherapist wanted to start the exercises by squeezing the perineal muscles for 3 seconds and relaxing for 10. Do you use these exercises in therapy?
@@user-hr4vt8hb5n I believe that’s visualization and feeling the physio is using to help your mind body connection to the pelvic floor area. The perineal body works either the pelvic floor as well as several other muscles in the area.
i loved christa dennet's tips for staying consistent with weight loss. as a 30-year-old single woman, i struggled with confidence and vitality. Aspect Health helped me embrace a healthier lifestyle and i'm now more self-assured.
Thank you for your kind comment, it’s makes me happy to hear these tips could help others. Good for you for embracing a healthy lifestyle and seeing how it can positively change how we feel about ourselves!
Hi, have you found pain down the leg or in butt especially when sitting to be a piriformis cause? Do you typically see that alleviate with the relaxing of the pelvic floor. Thank you!
It can be. The piriformis shortens and tightens with prolonged sitting. Its origin and insertion is spine running over the front of the pelvis and attaching at the bottom area of the pelvic bones. When they are tight on can pull on the low back and pelvis creating pain that can transfer to the butt and down the legs.
Yes absolutely! Men have the same muscles. The only difference is the cues used to visually connect to your inner core and pelvic floor muscles would be different.
I am 75 and I have a tight pelvic floor suffering for years. Pelvic floor therapy did work some however it continues to stay tense and also my teeth tightened up!
I’m sorry to hear that. Muscles get in the habit of behaving a certain way. Including tensing the jaw. Working at correcting the habits that are creating issues means bringing it into your awareness as much as possible and do things to release the tension in the body and jaw.
I’m guessing gripping your glutes? Release tension in the muscles around the pelvis and pay attention to your posture, if your hips are pushed forward and you feel like your sinking into your pelvis the glutes are likely gripping. Have a look at my posture video where I show a typical butt gripping posture.
I feel very hypertonic in pelvis. Recently my internal muscles at sphincter won't relax and no passing. It's been so rough on me. I've lost too much weight in short time, very weak since I can't eat much. ER sends me away twice with OTC which are wreaking havoc on my system.. for me it's so arduous to relax everything down there. Also my perinium really hurts. I will try these. Been trying others but no success yet. I'm waiting to see a specialist. Please pray 🙏 😢
@@KristaDennett Hi Krista, I have an appointment to see a urogyn in 2 weeks. I also got a referral for bio feedback pelvic floor therapy. Just waiting on insurance approval. Thank you for your reply. I've been doing relaxation techniques and lots of deep pelvic breathing but nothing has changed. It is frustrating and I long for my normal bowel movements. Prior I was like clockwork daily. Never an issue. Now everything is on strike down there!
@@user-jx5bh6qh9w like any muscle holding tension, relaxation through breath is a helpful tool to support the work done through manual manipulation like myofascial release. Once you’re able to get the manual treatment use relaxation through breath to length the response of the muscles between treatments. Muscles have memory and it tends time to change their habit of tension to natural function.
I've been struggling with healing an anal fissure for some time now and before I'd seen this, I had some intuition to do a deep squat when experiencing some pain and the pain completely went away!
Every body is different so how the alignment feels and looks can also be different. Working with a physical therapist or exercise rehab specialist to strength the core and back can help alleviate symptoms related to lumbar lordosis.
It depends. Some people may hyperextend their back to keep the book balanced. Ideally if you don’t have someone to help guide your posture use a mirror, film yourself, take photos. When there is a lack of inner core strength ideal alignment of the body will feel more challenging to maintain until the muscles are more functionally stronger.
Recently diagnosed with hypertonic pelvic floor by urogyn and pelvic floor PT. Your mention that relaxing pelvic floor muscles can make prolapse symptomatic is terrifying. This is the exact opposite of what I’ve been told. Now I’m scared to move forward with my treatment plan as I have history of SUI and prolapse (surgical repair 13 years ago but forever fear it will come back). Am I doomed???
You should not be terrified at all. Only aware that as you release the tension there is likely weakness in the muscles that will need to be restrengthened in a more functional way. It is far better to follow this path that live with tension. Time, patience, commitment to the rehab and trust in the body is key.
I’m sorry to hear this 😔 men have the same muscle groups with the same issues so yes this absolutely can help. The only difference of the cue words to help men connect to their pelvic floor muscles.
Hello there, I just came across your channel. I believe I could have tight pelvic floor muscles. I have had terrible back spasm issues for years! I've just been diagnosed with endometriosis at 42 yrs old. I just had my gallbladder removed 2wks ago and another back spasm to follow. I feel it's from surgery recovery. Anyway, I also have this theory. I work in an O.R. and I have to stand 100% of the time. Could my pelvic floor muscles be constantly tense due to standing so long? Also, I'm top heavy, hoping a reduction would help as well. Let me know your thoughts pls. TY
Yes. Tension of the pelvic floor muscles definitely can result from endometriosis, trauma like surgery, and standing for long can exasperate the issue.
