Inside Out – the essential women's guide to pelvic support
By Michelle Kenway Pelvic Floor Physiotherapist
With Dr Judith Goh Urogynaecologist
Inside Out has recently been selected as a key resource for the Australian Continence Foundation's "Exercise and the Pelvic Floor Project" 2011
Women who will benefit from Inside Out:
Women who need pelvic floor safe exercise workouts…
- Women returning to exercise after vaginal surgery including hysterectomy, bladder prolapse repair, uterine prolapse repair and rectal prolapse surgery.
- Women with a vaginal prolapse who wish to perform strength exercises or general fitness exercise without worsening their prolapse.
- Women during menopause and beyond, particularly those women performing strength, fitness and core training exercises for osteoporosis.
- Women with bladder control problems who want to exercise and stay dry.
- Women with weak pelvic floor muscles.
This book is an eye opening read for women. Although it is targeted at the mature female reader, there is a great deal of information that would benefit the younger woman. I was amazed at the information I read in this book. Things I had NO idea about now make perfect sense. … This book is The Bible for your Pelvic Floor and I applaud the fact that someone has taken the time and effort to get this needed information out there. Thank you! For me it's been the most worthwhile investment I have made.
–Med Library. MD Review 2011
Inside Out overview
Women are now realizing that general exercise is contributing to some serious pelvic floor problems. Women with vaginal prolapse, following vaginal surgery and women with incontinence issues are at risk of pelvic floor injury with the wrong general strength and fitness exercise including core strength training programs.
I started to notice a bulging heavy feeling in my vagina especially after the gym and I was absolutely devastated when my GP told me that I had a prolapse . . . I had no idea that the wrong kind of exercise could affect me this way. Carol, age 47 (Inside Out page 67)
Fortunately for women like Carol, Michelle Kenway (physical therapist) and Dr Judith Goh (urogynecologist) have teamed up to produce Inside Out—The essential women’s guide to pelvic support, a newly published guide to help women who have or who are at risk of pelvic floor problems return to exercise safely and with confidence.
After a hysterectomy and following vaginal prolapse surgery, the risk of pelvic floor prolapse increases especially with inappropriate exercise that places downward pressure on a woman's pelvic floor. This is also the case for women who already have a prolapse, following childbirth, with menopause and women whose pelvic floor muscles are weak and out of shape.
How can exercise affect your pelvic floor?
Research shows that some popular gym and fitness exercises cause downward movement of a woman’s pelvic floor. This can cause the pelvic floor muscles to stretch, weaken and lose their ability to support a woman's pelvic organs and keep her continent.
Popular exercises and equipment including sit-ups, leg press, some Pilates and even Yoga exercises can potentially cause pelvic floor dysfunction. Women after gynaecological surgery are already at risk and sometimes the wrong exercises can have devastating consequences upon their pelvic floor.
Inside Out gives you the expert knowledge and skills to perform exercise that is effective for improving your strength and fitness and will also protect and support your pelvic floor. This is essential reading for all women who wish to exercise and stay active, and at the same time avoid pelvic floor injury and dysfunction.
Michelle Kenway Physiotherapist
Michelle Kenway is a renowned Australian physiotherapist. She is a highly qualified and experienced private practitioner, women's exercise instructor, author and health education presenter. Michelle is a regular writer in Australian women's health media.
Professor Judith Goh Urogynaecologist
Dr Judith Goh is a urogynecologist based at Greenslopes Private Hospital; and Professor, School of Medicine Griffith University, Queensland. Judith specialises in pelvic floor prolapse and incontinence.
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Inside Out features:
1. Safe, step-by-step strength and core workouts complete with to help you strengthen your muscles without straining your pelvic floor.
2. Everything you need to know about how to identify safe and unsafe exercises during your workouts-either in the gym or exercise classes (Pilates, Yoga, Circuit training, pump and many more…).
3. Expert tips and guidelines to help you lose fat, improve your fitness and exercise with confidence knowing that the exercises you are performing will not cause you further pelvic floor problems.
4. Stories from many other women after vaginal surgery, with prolapse and incontinence issues who have learned to exercise safely.
5. The secrets to successful pelvic floor strengthening and a 6-minute daily pelvic floor workout
6. All the expert tips you need for choosing safe strength and fitness exercises to support your insides
Testimonials
I have received your book and I think the tips you offer are amazing. There is so little info out there about exercising and protecting your pelvic wall. I am currently dealing with a prolapsed bladder…Thank you once again for taking the time to write this book for those of us out there who love to exercise and who have to deal with some sort of pelvic dysfunction…You have given me a big part of my life back Mandy
Hi Michelle,
Just a quick note to let you know that the book is fantastic. I have certainly learnt a lot about working out the correct way!!
I have shared the book with friends and it has become our workout bible. I still have to remember to do the pelvic floor exercise though. It’s so easy to forget.
Thank you for your book Michelle. Inside Out has changed my life! I found it just after I had spent the previous 9 months doing all the wrong exercises and making my 20 year prolapse worse than ever before, and without realizing that I was doing this to myself with the wrong exercises. Do you have an exercise video to accompany this book? Bernie
I think your book is so important that a copy should be in every gym attended by women. It was by doing the “wrong” exercises prescribed at a gym that I first developed symptoms. Not one gym I have attended, despite assurances to the contrary, has been aware of the exercises to be avoided by women with pelvic floor problems. In this respect there seems to be a significant gap in the training of gym staff. Thank you again.
Hello, I love your book “Inside Out” it was EXACTLY what I was after since my vaginal prolapse repair earlier this year. Thanks so much for the book and your time,
regards Joanne
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