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Award-winning ‘pelvic floor strip’ reveals how to stop embarrassing leaks

A pelvic floor physiotherapist turned comedian has launched a #drybeforechristmas campaign to help women suffering from stress incontinence stop painful leaks — and even improve their orgasms.

Elaine Miller, who changed her day job to the award-winning comedy show Gusset Grippers, says that while official statistics suggest that one in three women suffers from a weak pelvic floor, the real figure is likely higher.

The average length of time before women seek professional help is estimated to be about seven years.

A pelvic floor physiotherapist turned comedian has launched a #drybeforechristmas campaign to help women suffering from stress incontinence stop painful leaks — and even improve their orgasms.  Stock Photos

A pelvic floor physiotherapist turned comedian has launched a #drybeforechristmas campaign to help women suffering from stress incontinence stop painful leaks — and even improve their orgasms. Stock Photos

However, the self-proclaimed ‘f****physio’ says the good news is that for most women with stress incontinence, it is possible to get it resolved in as little as 12 weeks without even seeing a GP.

Miller appeared on Steph’s packed lunch Monday, explaining the impact stress incontinence can have: “If a woman isn’t confident she can control her bladder, it hinders everything she wants to do.

“While the statistics say it’s one in three women, it’s probably more common.”

She explained that the pelvic floor is “a hammock of muscles under your pelvis and their job is to keep your stomach from falling out.” Simply put, the muscles support the organs above.

Miller also shared some of the techniques used to help women — including “balancing,” which involves cleaving the muscles in time to create pop songs, including Take That’s The Flood.

Although it is often thought of as a condition that only affects the elderly, up to 30 percent of young women and 40 percent of middle-aged women also have urinary incontinence problems.

Childbirth, menopause and obesity increase the risk. Giving birth can directly damage the pelvic floor muscles, while falling levels of the hormone estrogen during menopause cause them to weaken and extra weight puts strain on the bladder.

Last year, research in the journal PLoS One found that women aged 60 and older who sit too long are at an increased risk.

Miller, pictured this week on Steph's Packed Lunch, said just six sessions of physical therapy had an 83 percent cure rate for stress incontinence

Miller, pictured this week on Steph's Packed Lunch, said just six sessions of physical therapy had an 83 percent cure rate for stress incontinence

Miller, pictured this week on Steph’s Packed Lunch, said just six sessions of physical therapy had an 83 percent cure rate for stress incontinence

Lifestyle changes, such as losing weight, can help by reducing pressure on the bladder, but pelvic floor exercises are the standard treatment.

Miller said, “Pelvic floor exercises are very important. The evidence is that if a woman has stress incontinence and she does pelvic floor exercises three times a day for three months, up to three quarters of the women will become dry on their own.’

She added that just six sessions of physical therapy had an 83 percent cure rate, saying “women don’t have to put up with it.”

Miller says she uses comedy to get people talking about an issue many consider embarrassing.

She wrote Gusset Grippers based on the evidence-based information she’d give in a physical therapy clinic, but “dressed it up like comedy.” In 2020 it was named the Fringe World Winner at Edinburgh’s famous comedy festival.

ELAINE MILLER’S TECHNIQUES TO BEAT STRESS INCONTINENCE

TEN QUICK FLICKS: DO THAT KEEPS YOU IN THE WIND AND THEN LET GO

Miller says if you imagine holding the wind and timing it with your breath, muscle strength can be improved. So squeeze it like you’re trying not to let go of the wind, then relax. Do this ten times – ten quick movements – three times a day for effective results.

EXPRESS, CANCEL AND HOLD TEN

The other main exercise is holding ten. Take one deep breath… and exhale before squeezing and lifting – then hold for ten seconds while breathing at the same time. If you can’t hold out a ten at first, hold out as long as you can.

SING SONGS TO REMIND YOU TO DO EXERCISES

The women’s health physiotherapist says she has several songs to remind women to do the exercises regularly, including “Ten, ten, three, we won’t pee with a ten, ten, three” which refers to the two exercises above.

Other helpful phrases to remember, even as muscles improve, are “three a day until you’re dry, then once a day until you die.”

WEAR PLATFORM SHOES – AND REACH INTENSE ORGASMS

Miller said recent evidence suggested platform shoes can help with your pelvic floor because the muscles in your foot are fed by the same nerve that supplies the muscles in your pelvic floor.

There is also a potential benefit to sexual enhancement. Scientists say a stronger pelvic floor can boost blood flow during sex and increase the chances of reaching a more intense climax. The effects can be felt within a few weeks of doing the exercises.

CLOTHES HANG BY YOUR FAVORITE NUMBERS

Clamping to the beat of your favorite songs can help strengthen the pelvic floor muscle. Miller, rather aptly, recommends Take That’s The Flood as a good place to start. With Emili Sandé’s Lifted, he also hopes to encourage people to remember to ‘pinch and lift’.

Shakira’s When, Wherever is also great for reiterating that you can improve the pelvic floor anytime, she adds.

LUNGES, YOGA AND BALL EXERCISES

A standard lunge you could do at the gym doubles as a pelvic floor enhancer. “Take a deep breath, exhale, squeeze and lift under it, then lunge,” Miller says.

And in a yoga class, adjusting the happy baby yoga rest pose — where hands and knees are on the floor with hips back — is also effective at strengthening the core.

If you have access to a large inflatable gym or birthing ball, simply rocking back and forth and back and forth has a similar effect on stimulating the flaccid muscles.

For more information on Elaine Miller’s show, visit: gussetgrippers.co.uk

Why wearing 5cm heels can boost a woman’s love life: Small platforms help strengthen key muscles…but stilettos don’t have the same effect, study shows

By Pat Hagan

Wearing heels at this height could be the secret to boosting a woman’s love life, a study finds – because such footwear stimulates the muscles that help a woman to orgasm.

Putting on a pair of killer heels, or opting for more sensible flats, doesn’t have the same benefit, though.

Scientists arrived at the findings after analyzing different shoe heights to see which had the most impact on women’s pelvic floor muscles.

This is a group of muscles that control both sexual function and the bladder.

A stronger pelvic floor can boost blood flow during sex and increase the likelihood of reaching the heights of ecstasy.

Wearing heeled shoes at this height may be the secret to boosting a woman's love life, a study finds - because such footwear stimulates the muscles that help a woman have an orgasm

Wearing heeled shoes at this height may be the secret to boosting a woman's love life, a study finds - because such footwear stimulates the muscles that help a woman have an orgasm

Wearing heeled shoes at this height may be the secret to boosting a woman’s love life, a study finds – because such footwear stimulates the muscles that help a woman have an orgasm

Researchers from Fudan University in Shanghai surveyed 1,263 women about what types of shoes they wore — from heels less than one inch to more than three inches.

They found that 2-inch heels work best because, when a woman stands in them, they tilt her pelvis just enough to repeatedly contract the muscles — keeping them in good shape.

The greatest effect was seen in those who wore them for at least eight hours a day.

However, shoes without heels or very high heels did not stimulate these muscles in the same way, the study found.

The NHS website already recommends daily pelvic floor exercises for women who have trouble reaching orgasm during sex – believed to be about one in five women in the UK.

And the benefits don’t just stop there, as 2-inch heels have also been found to reduce the risk of urinary tract problems and embarrassing bladder leaks.

In a report on the results, published in the journal Translational Andrology and Urology, researchers said: ‘Problems with the pelvic floor muscles can lead to sexual dysfunction, as well as incontinence and pain.

“But our results showed that 2-inch heels could help women exercise these muscles.”

Many young women prefer to wear heels to make them look ‘bigger and more fashionable’.

However, researchers warned that wearers should always exercise caution, as heels can lead to falls and various musculoskeletal disorders.

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