ASK the EXPERT – Annemarie Everett Lepe; Specializing in Pelvic awareness
POSTNATAL: Perineal strengthening and revitalizing
With a Little Help From My Friends
You may have been given vaginal weights at your baby shower, or stared at the wall
of Good Vibrations in bewilderment. Maybe you’ve never heard of any of these
devices! Regardless, many women will want to use devices or aids to help them
improve pelvic floor muscle strength and control after birth. I recommend
beginning the use of any strengthening aids no earlier than 6 weeks postpartum, in
order to give your body a chance to heal and change after birth. Do NOT use devices
if you are having pelvic pain or pain with intercourse/speculum exams – please
consult your doctor, midwife or pelvic physical therapist.
Vaginal weights (Ben Wa balls, etc):
These tools are inserted vaginally and worn while performing daily tasks to cue a
“lift” of the pelvic floor muscles. If the weight is too light, you will forget that you
have it in – but if your muscles are not strong enough, you will feel the weight pop
out! The appropriate level can be worn for 30-40min at a time. Motions like squats,
lunges, stairs, and lifting will add extra challenge. Each set of weights is different in
shape, size and weight levels, but one of our favorites is Lelo LUNA Beads
kGoal: Like a “fitbit” but for your Pelvic floor : )
This high-tech tool gives you feedback about the power, endurance and consistency
of your pelvic floor contractions. If you’ve ever wondered whether you’re doing
your Kegels correctly, this tool can help! Via a Bluetooth connection to an iPhone,
iPad or Android app, you can see visual representation of your squeeze pressure,
endurance and control. The kGoal has the option of vibration with each pelvic floor
muscle squeeze to provide tactile feedback, and you can even play games to keep
yourself engaged! The app allows you to set goals and track progress, which is
always helpful when you need to build strength over time.
http://www.minnalife.com/products/kgoal
Courtesy of Annemarie Evert Lepe, PT DPT
annemarie@miraclept.com
www.miraclept.com
Annemarie Everett Lepe joined Miracle Physical Therapy in 2014, and is excited and honored to be a part of the clinic’s efforts to bring outstanding care and information to women at all stages of life. She earned her Doctorate of Physical Therapy from UC San Francisco, and brings experience and knowledge of orthopedic physical therapy to her women’s health practice.
She is currently completing her Certificates of Achievement in Pelvic and Obstetrics Physical Therapy, with the goal of a clinical specialization in women’s health (WCS). Whether she is helping women prepare their pelvis for birth or treating pelvic girdle pain or pelvic floor dysfunction, Annemarie loves to empower her patients through education and develop a relationship that lasts beyond their plan of care.
Outside of the clinic, Annemarie is an avid yoga and Pilates student and enjoys spending her weekends exploring the Bay Area with her husband.
