Lights by TENA have developed a great little app for us ladies to help us improve our pelvic floor muscles and the even better thing is that it is free to download from their website or the app/android store.
The home page lets you choose between the exercises available to you, the progress you have made, when you want a reminder to do your exercises and other help.
The pff exercises are based on squeeze times, you have a series of little squeezes and finished off with a "big" squeeze.
my progress shows you in a calendar format by month of how you are doing with your exercises and gives you some fabulous advice on doing your exercises daily.
I have set my reminder to go off at 9pm every day as I know that at 9pm I will probably be at home; so therefore I can do my exercises without worrying that someone ...
I finally got a letter through from my midwife; not with an appointment for the Physio, but telling me I had to book it myself (the rules have changed apparantly) and a list of what to do and not to do throughout pregnancy when you are suffering from SPD.
Here are a few of the main pointers from the midwife, some of which I do anyway:
wear pelvic support belt
use crutches to walk, if very painful
reduce time you have to stand or walk. Don't stand if you can sit, don't sit if you can lie!
take shorter steps when walking
avoid straddle positions
avoid standing on one leg
do your pelvic floor muscle exercises (see PFF 'app' review)
place a pillow between your legs when sleeping
when standing, tighten your bum muscles together as hard as you can for 5 seconds. Repeat it 10 times a day, twice a day