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Cambridgeshire Fire and Rescue Service's first training exercise on board a ship has been hailed a success.
Crews from around the county were called to Wisbech Port on Wednesday evening (Oct 19) for a simulated fire in the engine room of a 3,000 tonne Russian ship, with casualties and persons overboard.
The Incident Command Unit from Huntingdon attended along with crews from Wisbech and Huntingdon. Crews from Dogsthorpe with specialist in-water training also attended, together with two crews from Outwell and West Walton in Norfolk.
Twenty-five firefighters had to locate and gain access to the ship’s engine room where the fire was located and carry out a search and rescue of all on-board casualties and extinguish all fires.
Dogsthorpe firefighters wearing drysuits used an inflatable boat to locate and rescue three casualties in the water, working alongside two crews from Fenland District Council’s Harbour Authority, who also had three members of staff shoreside, including Harbour Master Jamie Hemming and a representative from Fenland District Council’s Health and Safety Department.
Exercise Poseidon, as it was referred to throughout the exercise, saw dummies thrown into the water some distance from the ship, which was moored at the harbour in Nene Parade, close to the town centre.
Hazards faced by the crews included narrow passageways, trip hazards with ropes and a potential to fall in the water.
On-board operations took place in dark, narrow passageways with one room filled with smoke. Firefighters searching for bodies in the River Nene worked in night-time conditions.
Although Wisbech firefighters have attended a fire on board a ship before, it was over the border in Norfolk.
Wednesday night’s Exercise Poseidon, however, was Cambridgeshire’s first in-county training exercise on board a ship.
Watch Commander Phil Pilbeam, from Wisbech Station, spent eight weeks planning the event with Crew Commander Tim Carr.
“I’m really pleased with how things went. It all went really smoothly.”
He said the exercise provided a unique opportunity for firefighters to train on board a ship.
"Firefighters in Cambridgeshire are well trained and knowledgeable in house fires, factory fires and Road Traffic Collisions etc. However, a ship fire is unique. It's in a confined space, it's made of metal and it's a lot hotter because it's a metal container.
"Ships have an unfamiliar layout to crews. They can be very complex in their layout and this was a unique opportunity for all the crews to attend and to put these different skills into practice."
WC Pilbeam said the exercise had raised some good learning points.
“The inflatable boat from Dogsthorpe was not powerful enough for a tidal area. It was fine going with the tide but not against it. It had to be towed by the two boats from the Harbour Authority.
“Also, the crew set up lots of hose reels to help us out but we couldn’t use them because the couplings didn’t fit ours so we will be talking to the Harbour Master and our Operational Support Group to bring in some specialist hose reels for the harbour.”
He said communication with the nine-strong Russian crew on board the ship, had proved challenging.
“There were definitely language barriers that were an issue. We would ask what we wanted to get across and they would try and put across what they wanted. There were lots of hand signals and lots of pointing and gesturing.”
Despite some of the difficulties faced, he said the whole exercise, from time of call-out to when the crews returned to their stations, took three hours, which was what he had expected.
Harbour Master Jamie Hemming, of Fenland District Council, said with about forty cargo ships arriving at Wisbech Port each year there was a ‘real chance’ of a fire on board a ship so training exercises like this were really helpful.
“There’s a real chance of fire on board a ship. We are the only Port in Cambridgeshire so for Wisbech it is a serious scenario so from that point of view it was good to see the guys working on something a little bit out of their comfort zone.
“The joint exercise went extremely well and it was reassuring for us as a Harbour Authority to see the whole thing co-ordinated in such a professional and timely manner. It will stand us all in good stead should a similar real incident occur.”
Jamie said the Harbour Authority was keen to see more training exercises on board ships in the future.
“I would like to see another training exercise on board a ship at least once or twice a year as it’s a very proactive approach.”
The majority of boats coming into Wisbech arrive from the Baltics carrying timber and leave with scrap metal for Spain.
Cambridgeshire Fire and Rescue Service's first training exercise on board a ship has been hailed a success.
Crews from around the county were called to Wisbech Port on Wednesday evening (Oct 19) for a simulated fire in the engine room of a 3,000 tonne Russian ship, with casualties and persons overboard.
The Incident Command Unit from Huntingdon attended along with crews from Wisbech and Huntingdon. Crews from Dogsthorpe with specialist in-water training also attended, together with two crews from Outwell and West Walton in Norfolk.
Twenty-five firefighters had to locate and gain access to the ship’s engine room where the fire was located and carry out a search and rescue of all on-board casualties and extinguish all fires.
Dogsthorpe firefighters wearing drysuits used an inflatable boat to locate and rescue three casualties in the water, working alongside two crews from Fenland District Council’s Harbour Authority, who also had three members of staff shoreside, including Harbour Master Jamie Hemming and a representative from Fenland District Council’s Health and Safety Department.
Exercise Poseidon, as it was referred to throughout the exercise, saw dummies thrown into the water some distance from the ship, which was moored at the harbour in Nene Parade, close to the town centre.
Hazards faced by the crews included narrow passageways, trip hazards with ropes and a potential to fall in the water.
On-board operations took place in dark, narrow passageways with one room filled with smoke. Firefighters searching for bodies in the River Nene worked in night-time conditions.
Although Wisbech firefighters have attended a fire on board a ship before, it was over the border in Norfolk.
Wednesday night’s Exercise Poseidon, however, was Cambridgeshire’s first in-county training exercise on board a ship.
Watch Commander Phil Pilbeam, from Wisbech Station, spent eight weeks planning the event with Crew Commander Tim Carr.
“I’m really pleased with how things went. It all went really smoothly.”
He said the exercise provided a unique opportunity for firefighters to train on board a ship.
"Firefighters in Cambridgeshire are well trained and knowledgeable in house fires, factory fires and Road Traffic Collisions etc. However, a ship fire is unique. It's in a confined space, it's made of metal and it's a lot hotter because it's a metal container.
"Ships have an unfamiliar layout to crews. They can be very complex in their layout and this was a unique opportunity for all the crews to attend and to put these different skills into practice."
WC Pilbeam said the exercise had raised some good learning points.
“The inflatable boat from Dogsthorpe was not powerful enough for a tidal area. It was fine going with the tide but not against it. It had to be towed by the two boats from the Harbour Authority.
“Also, the crew set up lots of hose reels to help us out but we couldn’t use them because the couplings didn’t fit ours so we will be talking to the Harbour Master and our Operational Support Group to bring in some specialist hose reels for the harbour.”
He said communication with the nine-strong Russian crew on board the ship, had proved challenging.
“There were definitely language barriers that were an issue. We would ask what we wanted to get across and they would try and put across what they wanted. There were lots of hand signals and lots of pointing and gesturing.”
Despite some of the difficulties faced, he said the whole exercise, from time of call-out to when the crews returned to their stations, took three hours, which was what he had expected.
Harbour Master Jamie Hemming, of Fenland District Council, said with about forty cargo ships arriving at Wisbech Port each year there was a ‘real chance’ of a fire on board a ship so training exercises like this were really helpful.
“There’s a real chance of fire on board a ship. We are the only Port in Cambridgeshire so for Wisbech it is a serious scenario so from that point of view it was good to see the guys working on something a little bit out of their comfort zone.
“The joint exercise went extremely well and it was reassuring for us as a Harbour Authority to see the whole thing co-ordinated in such a professional and timely manner. It will stand us all in good stead should a similar real incident occur.”
Jamie said the Harbour Authority was keen to see more training exercises on board ships in the future.
“I would like to see another training exercise on board a ship at least once or twice a year as it’s a very proactive approach.”
The majority of boats coming into Wisbech arrive from the Baltics carrying timber and leave with scrap metal for Spain.
Mr. Guy Godin, an aircraft maintenance engineer from Cold Lake Alberta, talks to a member of a ground crew from Canadian Forces Base Comox, as he climbs out of a Dassault/Dornier Alpha Jet on May 4, 2013 during Exercise Trident Fury 13.
Soldiers deployed from a Bionix II spreading out to take up positions on the left and right flanks of the vehicle.
Exif data
Camera Canon EOS 7D
Exposure 0.001 sec (1/1000)
Aperture f/4.5
Focal Length 46 mm
ISO Speed 100
Exposure Bias +1/3 EV
Exercise Northern Sojourn 2014 .
Cpl. Julie Tremblay, of Base Logistics CFB Halifax and LS Isabelle Theriault of 5 Canadian Division Support Group Tech Services in Gagetown, NB, enjoy their work even if it's just matching up returned military winter mukluks on 28 February in 5 Wing Goose Bay in Happy Valley-Goose Bay Labrador as part of the Joint Task Force Support Element supporting ongoing exercises.
Exercice NORTHERN SOJOURN 2014
Le 28 février, le caporal Julie Tremblay, des services logistiques de la BFC Halifax, et le matelot de 1re classe Isabelle Theriault, des Services techniques du groupe de soutien de la 5e Division du Canada Gagetown, au Nouveau-Brunswick, travaillent avec entrain, même s’il s’agit simplement de rassembler des mukluks d’hiver retournées sur le site de la 5e Escadre Goose Bay, à Terre-Neuve-et-Labrador au sein de l’élément de soutien de la force opérationnelle interarmées qui appuie les exercices en cours.
Photo by WO Jerry Kean.
Photo identified by LH2014-002-063.
© 2014 DND-MDN Canada
Exercise Northern Raider 2014
35 Field Ambulance medic Cpl Katlyn Walton tries to catch another fish from a 4 foot thick ice hole in Lake Melville near 5 Wing Goose Bay, Newfoundland and Labrador on February 25 during Ex NORTHERN RAIDER.
Ex NORTHERN RAIDER 2014, taking place from February 22 to 28, is a comprehensive winter warfare training exercise involving soldiers, primarily Reservists, of 37 Canadian Brigade Group (37 CBG) from Newfoundland. The exercise aims to maintain and refine both the Canadian Army’s operational capabilities and soldiers’ ability to operate in the Arctic’s austere conditions.
Photo by WO Jerry Kean
Photo identified by LH2014-003-034
© 2014 DND-MDN Canada
Exercice Northern Raider 2014
Le Cpl Katlyn Walton, technicienne médicale au sein de la 35e Ambulance de campagne, essaie d’attraper un autre poisson en pêche sur glace dans un trou de 4 pieds d’épaisseur sur le lac Melville, à proximité de la 5e Escadre Goose Bay (T. N. L.), le 25 février, dans le cadre de l’Ex NORTHERN RAIDER.
L’Ex NORTHERN RAIDER 2014, qui se déroule du 22 au 28 février, est un exercice complet d’entraînement à la guerre en hiver auquel participent les soldats, principalement des réservistes, du 37e Groupe brigade du Canada (37 GBC) de Terre Neuve et Labrador. Il vise le maintien et le perfectionnement des capacités opérationnelles de l’Armée canadienne et des compétences des soldats à mener des opérations dans des conditions difficiles, en Arctique.
Photo de l’adjudant Jerry Kean
Photo no LH2014-003-034
© 2014 DND-MDN Canada
Greater Manchester's emergency services and Highways England traffic officers joined forces last weekend for one of the biggest ever motorway emergency exercises.
Exercise Dark Knight saw over 100 people respond to a simulated major incident on a closed section of the M62 motorway.
Over 50 volunteers played the part of drivers and passengers involved in a major collision. Their role was to simulate a range of injuries, from cuts and bruises to fatalities.
The exercise was designed to improve responses to major road incidents and ensure coordination between the various emergency services.
To find out more about Greater Manchester Police please visit www.gmp.police.uk
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
Greater Manchester's emergency services and Highways England traffic officers joined forces last weekend for one of the biggest ever motorway emergency exercises.
Exercise Dark Knight saw over 100 people respond to a simulated major incident on a closed section of the M62 motorway.
Over 50 volunteers played the part of drivers and passengers involved in a major collision. Their role was to simulate a range of injuries, from cuts and bruises to fatalities.
The exercise was designed to improve responses to major road incidents and ensure coordination between the various emergency services.
To find out more about Greater Manchester Police please visit www.gmp.police.uk
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
Greater Manchester's emergency services and Highways England traffic officers joined forces last weekend for one of the biggest ever motorway emergency exercises.
Exercise Dark Knight saw over 100 people respond to a simulated major incident on a closed section of the M62 motorway.
Over 50 volunteers played the part of drivers and passengers involved in a major collision. Their role was to simulate a range of injuries, from cuts and bruises to fatalities.
The exercise was designed to improve responses to major road incidents and ensure coordination between the various emergency services.
To find out more about Greater Manchester Police please visit www.gmp.police.uk
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
Lieutenant (Navy) Evan Roberts, Navigating Officer of Canadian frigate HMCS Ville de Quebec braces for simulated impact during training while sailing in a Norwegian fjord during NATO exercise Trident Juncture on November 6, 2018. Photo: MCpl Andre Maillet, MARPAC Imaging Services
A sailor aboard a Norwegian corvette provides force protection for the United States Navy ampibious ship USS Iwo Jima in a Norwegian fjord October 31, 2018 during NATO exercise Trident Juncture. Photo: Bendik Skogli / Forsvaret
Menig artillerist på en Skjold klasse korvette under force protection av Iwo Jima (US).
A crewmember aboard Standing NATO Maritime Group One (SNMG1) ship Belgian frigate BNS Louise Marie reviews some publications while conducting a replenishment at sea with Standing NATO Maritime Group Two (SNMG2) ship Spanish tanker ESPS Cantabria on October 27, 2018 as part of NATO exercise Trident Juncture 2018.
Greater Manchester's emergency services and Highways England traffic officers joined forces last weekend for one of the biggest ever motorway emergency exercises.
Exercise Dark Knight saw over 100 people respond to a simulated major incident on a closed section of the M62 motorway.
Over 50 volunteers played the part of drivers and passengers involved in a major collision. Their role was to simulate a range of injuries, from cuts and bruises to fatalities.
The exercise was designed to improve responses to major road incidents and ensure coordination between the various emergency services.
To find out more about Greater Manchester Police please visit www.gmp.police.uk
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
Private Stephanie Baillie, 33 Field Ambulance in Halifax, applies make-up to Private Colby Pettipas, 1st Battalion Nova Scotia Highlanders, to simulate a wounded casualty as part of Exercise Frontier Sentinel in Pictou Nova Scotia.
The Canadian Armed Forces will participate in the annual joint U.S.-Canada military exercise Exercise Frontier Sentinel 2013, which will take place in various locations throughout the Maritimes, notably Halifax, Pictou and Port Hawkesbury, N.S., P.E.I. and along parts of the U.S. eastern seaboard from October 26 to November 5, 2013. The exercise will be conducted as a full scale live exercise whic...h will include mine counter measures and migrant vessel scenarios.
Exercise Frontier Sentinel 2013 is a Joint Task Force Atlantic-led exercise, involving all three elements of the Canadian Armed Forces—the Royal Canadian Navy, Canadian Army and Royal Canadian Air Force—in addition to the United States Navy, United States Coast Guard and several other government departments.
Photo by WO Jerry Kean/5th Cdn Div PA
Les Forces armées canadiennes participeront à l’exercice interarmées canado-américain annuel Frontier Sentinel 2013, qui aura lieu à divers endroits dans les Maritimes, notamment à Halifax, à Pictou et à Port Hawkesbury en Nouvelle-Écosse, à l’Île-du-Prince-Édouard et dans quelques points de la côte est des États-Unis, du 26 octobre au 5 novembre 2013. Frontier Sentinel sera un exercice à grand déploiement sur le terrain qui inclura des scénarios de lutte contre les mines et d’intervention en cas d’arrivée d’un navire transportant des migrants.
Frontier Sentinel 2013 est un exercice mené par la Force opérationnelle interarmées (Atlantique), auquel participent les trois éléments des Forces armées canadiennes — la Marine royale canadienne, l’Armée canadienne et l’Aviation royale canadienne — de même que la marine américaine, la garde côtière américaine et plusieurs autres ministères et organismes gouvernementaux.
Photo by WO Jerry Kean/5th Cdn Div PA
A Royal Netherlands Navy NH90 lands on Spanish frigate ESPS Cristóbal Colón in the North Atlantic during NATO exercise Trident Juncture 2018. Photo: LTJG. Joaquin Garat Loureiro (SP Navy)
On Tuesday 21st June 2022, Greater Manchester Fire and Rescue Service hosted Exercise Mitchell, a large-scale training exercise at their Bury Training and Safety Centre.
The exercise focused on testing the multi-agency operational response to a CBRNE incident by working with partners and volunteers.
Volunteers were on hand to play the part of casualties following a chemical incident on a tram. Greater Manchester Police (GMP), Greater Manchester Fire and Rescue Service (GMFRS), North West Ambulance Service (NWAS), Transport for Greater Manchester (TFfG) and other partners responded to the incident.
The exercise commenced with joint working between emergency service control rooms in the early stages of the incident, with several calls being made on 999 calls reporting an incident had occurred on the tram.
It took the form of a multi-agency response to the incident in the morning, working with GMP and NWAS. Later in the afternoon crews also set up and tested the Mass Decontamination Unit, helping volunteers through the process.
This training helps to reinforce understanding of different agencies roles and responsibilities during the response to such an incident and validate learning from the response to previous Major Incidents in Greater Manchester. The exercise also reinforced JESIP principles and procedures to help embed multi-agency working amongst Greater Manchester and regional partners.
Further elements of the exercise will take place later in the year, focusing on the Strategic Coordinating Group (SCG) and Tactical Coordinating Group (TCG) elements of a Major Incident.
The overall exercise helped to test the multi-agency response at the Strategic, Tactical and Operational levels including looking at the operational response, Local Resilience Forum procedures and interoperability between organisations.
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
You can access many of our services online at www.gmp.police.uk
Royal Netherlands Navy landing craft approach the beach during an amphibious capability demonstration during NATO exercise Trident Juncture 2018. Photo courtesy Norwegian Defense Forces.
After identifying the specific nature of your physical challenges, you will be assigned specific stretches, movements, and exercises to optimally insure proper recovery and to restore your health and fitness. This occurs in a phased approach:
Phase I involves range of motion enhancement patterns and stretches designed to restore joint function.
Phase II involves core stability exercises designed to increase a joint’s weight-bearing ability while at the same time increasing pain-free range of motion.
Phase III involves specific strength and conditioning exercises designed to enable you to perform desired activities of daily living at least as well as, if not better than, you did before you were injured.
Greater Manchester's emergency services and Highways England traffic officers joined forces last weekend for one of the biggest ever motorway emergency exercises.
Exercise Dark Knight saw over 100 people respond to a simulated major incident on a closed section of the M62 motorway.
Over 50 volunteers played the part of drivers and passengers involved in a major collision. Their role was to simulate a range of injuries, from cuts and bruises to fatalities.
The exercise was designed to improve responses to major road incidents and ensure coordination between the various emergency services.
To find out more about Greater Manchester Police please visit www.gmp.police.uk
You should call 101, the national non-emergency number, to report crime and other concerns that do not require an emergency response.
Always call 999 in an emergency, such as when a crime is in progress, violence is being used or threatened or where there is danger to life.
You can also call anonymously with information about crime to Crimestoppers on 0800 555 111. Crimestoppers is an independent charity who will not want your name, just your information. Your call will not be traced or recorded and you do not have to go to court or give a statement.
U.S. Marine Corps CH-53E Super Stallion helicopter with Marine Heavy Helicopter Squadron 463 prepares to lift the M777 Howitzer during a hoist lift exercise on Marine Corps Base Hawaii, May 21, 2020. HMH-463 worked with 1st Battalion, 12th Marines and Combat Logistics Battalion 3 to increase proficiency and combat readiness. (U.S. Marine Corps photo by Cpl. Eric Tso)
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Pelvic floor exercise routines are often very diverse in information regarding the styles and methods you should pursue when seeking to build pelvic floor strength. Some exercise experts will advise pelvic floor muscle training and engagement that actively contracts both your core and your pelvic floor. Their reasoning may seem valid, as we commonly agree that engaging certain muscle groups can help strengthen them, as they contract and release. However, I believe that there is a lot to be desired with this method of exercising the pelvic floor.
In my programs, I always teach my clients how to properly train their pelvic floors to lift and release appropriately depending on the task and load.
When you contract your muscles, you either make them longer (think slow release of a bicep curl) or you make them shorter (as with a bicep curl). In each case, these muscles are contracting in order to gain strength. In pelvic floor exercises, such as kegel exercises, you are contracting (making them shorter) and tightening the pelvic floor muscles.
However, what many people may not realize is that with pelvic floor issues like pelvic floor dysfunction or pelvic organ prolapse, these muscle groups may already be too short, overly toned, and too strong. If this is the case, doing kegel exercises may only increase various symptoms you are already facing.
In order to properly strengthen the pelvic floor we need to train the pelvic floor to be responsive to load and movement. To contract as needed and to be able to release as needed. Simply blanket statements of “contract and shorten” all the time is a very one dimensional model.
How to Strengthen the Pelvic Floor
Many of my clients have come to me with the same issues mentioned above – overly short contracted pelvic floor that make engagement nearly impossible for them. Your pelvic floor helps support the entire pelvic system and much of your body’s weight – that is a ton of load! If your pelvic floor is too short, it makes movement, engagement, and pressure harder to handle. What we want to do is teach the client how to properly train their pelvic floor to handle their movements and respond appropriately to their actions, exercises, and movements. Kegel exercises which continue to shorten your pelvic floor are incapable of doing this. So, how do we do this correctly?
Are you looking for safe and restorative exercises to heal from pelvic floor symptoms?
Learn more about the RYC program
Learn More
Are you looking for safe and restorative exercises to heal from pelvic floor symptoms?
Learn more about the RYC program
Learn More
How to Do Pelvic Floor Exercises Correctly
The first step to improving the way we approach pelvic floor exercises is pelvic alignment. The position of our pelvis greatly affects the tone and strength of our pelvic floor. First, we must ensure that the client is not tucking their pelvis under all the time. If this is the case, the pelvic floor is too tight and will be harder to engage. Muscles cannot go through their full range when they are limited based on posture.
The second step is resolving any chronic tension, holding, and hypertonic patterns if there are any present. In this case, it may be helpful for the client to discuss internal exercises with a women’s health physical therapist. In my program, I would be teaching women and men how to properly re-pattern their movements. In some cases this involves kegel-like exercises, but do not focus primarily on squeezing and tightening the pelvic floor.
The next step would be pursuing neutral pelvic arrangement exercises.
Exercises to Re-Align the Pelvis:
Simply put, we don’t always need to squeeze or tighten the pelvic floor in order to resolve pelvic floor dysfunction or other additional pelvic floor issues. A responsive pelvic floor will lift up with proper core engagement when the pelvis is properly aligned and there is no chronic holding, tight, tension or hypertonic pattern. The passive lifting of the pelvic floor as a result of proper core recruitment is a much better way to train the pelvic floor. Not only that, but just squeezing the pelvic floor only gets to the more superficial fibers and not to the deeper layers of the muscles.
Also, during the day as you move, with a functional pelvic floor – your muscles would lift to support you and the load, rather than squeeze to support you. Yes, that lift does have the same feeling as a muscle contraction but it is not the squeeze tight feeling of a traditional kegel.
5 Pelvic Floor Exercises for Women
Reflexive Breathing
I have discussed this in many of my previous blogs and articles – the importance of proper breathing mechanics. The way we breathe can greatly affect the alignment of our pelvic floor, the way we engage our abdominal muscles, and the load we place on our pelvic floor, especially during exercise.
Many people breathe into their belly when they are exercising. This can cause the belly to bulge and increase intra-abdominal pressure on our muscles and organs. Our pelvic floors are not designed to handle that kind of pressure on a regular basis. Training ourselves to utilize our rib cage when we breathe can help release this pressure and help us reorient our pelvic floors.
The pelvic floor is connected to the function of our core, so when we are looking at resolving a pelvic floor issue we are essentially talking about a core issue as well. Belly breathing is not only hard on the pelvic floor, but it can also make having a functional core very difficult.
To learn more about proper breathing mechanics, considering watching my video covering how to breathe through your ribcage.
Once you have mastered proper breathing mechanics, you can continue on into the next few exercises.
Reverse Marching
Reverse marching is a great beginner exercise that helps engage your core and promote pelvic floor health. To perform a reverse march:
Begin by laying on your back on a yoga mat or other flat surface. It may help to have a neck cushion or a support for your head. It may be helpful to imagine a dandelion in front of you and that you’re trying to blow it out. This helps you begin to work on your breathing patterns to begin the exercise.
It is important to feel a sense of reflexive tightening deep in your abdomen as your core begins coming together. Before you begin the reverse march, it is important that your pelvic bone and your hip bones are positioned in the same plane – a neutral pelvic position. Firmly place your sacrum, the bone your tailbone is connected to, into the mat, this will prevent your hips from shifting as you march. Inhale, and as you exhale and begin feeling that reflexive movement, you want to lift one leg up off the floor. Repeat this movement 5-6 times with each leg, using the opposing leg in succession.
Table Top
Once you master the reverse march, you can then transition into table top while in the same position.
As you come into table top, it is important that you refrain from bulging your stomach, but keep it controlled, contained, and reflexive. To perform a table top: lift one leg at a time into a reverse march until both legs have been lifted off the ground into a neutral position. Slowly place one foot down at a time. Remember the proper breathing method mentioned above while performing this exercise. Repeat 5 – 6 times per set.
Goddess Pose with Side-Bend & Twist
The next move is a goddess pose, which is a standing pose. You want to place your feet wide apart with your hip bones positioned under your shoulders and with your butt back behind you, keeping your weight primarily on your heels. Then you want to lift your arm up above your head and pretend that someone is trying to push you into your side bend movement. You want to feel as if you are resisting being in this position. However, you don’t want to resist with your neck or shoulders, you want to feel this resistance in your core.
Another helpful movement while in the goddess position is twisting side to side. You basically want to approach this with the same idea: slight resistance while being stable and grounded in your position. As you move side to side, you want to feel your whole core activating – your obliques.
Repeat either of the above exercises 5 times on each side and rest.
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Lunge with Twist & Chop
This position requires an important step. While getting into a comfortable lunge, you want to find a neutral pelvis. You want to make sure that your hip bones and your pelvic bone are in the same plane. Our natural tendency is to be pulled forward, so making sure that you’re positioned upright and in a neutral pelvic position ensures correct alignment for the exercise.
Next, you want to lift your arms up with your palms together and inhale. As you exhale, you will then begin to twist and chop (bringing your arms down, together, to your side), once again creating that pretend resistance. Your twisting and chopping should be done from your chest and not from your arms alone.
Repeat 5 – 6 times on each side and rest.
Cambridgeshire Fire and Rescue Service's first training exercise on board a ship has been hailed a success.
Crews from around the county were called to Wisbech Port on Wednesday evening (Oct 19) for a simulated fire in the engine room of a 3,000 tonne Russian ship, with casualties and persons overboard.
The Incident Command Unit from Huntingdon attended along with crews from Wisbech and Huntingdon. Crews from Dogsthorpe with specialist in-water training also attended, together with two crews from Outwell and West Walton in Norfolk.
Twenty-five firefighters had to locate and gain access to the ship’s engine room where the fire was located and carry out a search and rescue of all on-board casualties and extinguish all fires.
Dogsthorpe firefighters wearing drysuits used an inflatable boat to locate and rescue three casualties in the water, working alongside two crews from Fenland District Council’s Harbour Authority, who also had three members of staff shoreside, including Harbour Master Jamie Hemming and a representative from Fenland District Council’s Health and Safety Department.
Exercise Poseidon, as it was referred to throughout the exercise, saw dummies thrown into the water some distance from the ship, which was moored at the harbour in Nene Parade, close to the town centre.
Hazards faced by the crews included narrow passageways, trip hazards with ropes and a potential to fall in the water.
On-board operations took place in dark, narrow passageways with one room filled with smoke. Firefighters searching for bodies in the River Nene worked in night-time conditions.
Although Wisbech firefighters have attended a fire on board a ship before, it was over the border in Norfolk.
Wednesday night’s Exercise Poseidon, however, was Cambridgeshire’s first in-county training exercise on board a ship.
Watch Commander Phil Pilbeam, from Wisbech Station, spent eight weeks planning the event with Crew Commander Tim Carr.
“I’m really pleased with how things went. It all went really smoothly.”
He said the exercise provided a unique opportunity for firefighters to train on board a ship.
"Firefighters in Cambridgeshire are well trained and knowledgeable in house fires, factory fires and Road Traffic Collisions etc. However, a ship fire is unique. It's in a confined space, it's made of metal and it's a lot hotter because it's a metal container.
"Ships have an unfamiliar layout to crews. They can be very complex in their layout and this was a unique opportunity for all the crews to attend and to put these different skills into practice."
WC Pilbeam said the exercise had raised some good learning points.
“The inflatable boat from Dogsthorpe was not powerful enough for a tidal area. It was fine going with the tide but not against it. It had to be towed by the two boats from the Harbour Authority.
“Also, the crew set up lots of hose reels to help us out but we couldn’t use them because the couplings didn’t fit ours so we will be talking to the Harbour Master and our Operational Support Group to bring in some specialist hose reels for the harbour.”
He said communication with the nine-strong Russian crew on board the ship, had proved challenging.
“There were definitely language barriers that were an issue. We would ask what we wanted to get across and they would try and put across what they wanted. There were lots of hand signals and lots of pointing and gesturing.”
Despite some of the difficulties faced, he said the whole exercise, from time of call-out to when the crews returned to their stations, took three hours, which was what he had expected.
Harbour Master Jamie Hemming, of Fenland District Council, said with about forty cargo ships arriving at Wisbech Port each year there was a ‘real chance’ of a fire on board a ship so training exercises like this were really helpful.
“There’s a real chance of fire on board a ship. We are the only Port in Cambridgeshire so for Wisbech it is a serious scenario so from that point of view it was good to see the guys working on something a little bit out of their comfort zone.
“The joint exercise went extremely well and it was reassuring for us as a Harbour Authority to see the whole thing co-ordinated in such a professional and timely manner. It will stand us all in good stead should a similar real incident occur.”
Jamie said the Harbour Authority was keen to see more training exercises on board ships in the future.
“I would like to see another training exercise on board a ship at least once or twice a year as it’s a very proactive approach.”
The majority of boats coming into Wisbech arrive from the Baltics carrying timber and leave with scrap metal for Spain.
Exercise COLLABORATIVE SPIRIT 17, which took place at 4th Canadian Division Support Base Petawawa from 19 to 22 September, provided an opportunity for Canadian Army stakeholders and civilian leaders to experience a personal and in-depth understanding of Canadian Army capabilities, equipment as well as the professionalism and skill of Canadian soldiers.
Photo by: Garrison Imaging Petawawa
L’exercice COLLABORATIVE SPIRIT 2017, qui s’est tenu à la Base de soutien de la 4e Division du Canada Petawawa, du 19 au 22 septembre, a procuré à des intervenants liés à l’Armée canadienne et à des dirigeants civils une occasion de voir et de bien comprendre personnellement en quoi consistent les capacités et l’équipement de l’Armée canadienne, de même que de se rendre compte du professionnalisme et des compétences des soldats canadiens.
Photo par
Section d'imagerie Petawawa
U.S. Air Force Capt. Matt Kettler, a C-17 Globemaster III transport aircraft pilot assigned to the 17th Airlift Squadron, Joint Base Charleston, South Carolina, conducts preflight checks during an Emergency Deployment Readiness Exercise at Green Ramp, Pope Army Airfield, N.C., Jan. 27, 2015. Five hundred U.S. Army paratroopers from the 2nd Brigade Combat Team, 82nd Airborne Division, were airdropped onto Wright Army Airfield, Fort Stewart, Ga., from five C-17 transport aircraft 18 hours after notification. As the nucleus of the nation's Global Response Force, the 82nd Airborne Division provides a strategic hedge for combatant commanders with a responsive, agile and operationally significant response force that is flexible in size and composition to accomplish missions anywhere in the world. Air Mobility Command's participation also illustrates the critical partnership between Mobility Air Forces and the U.S. Army by exercising Joint Forcible Entry: the capability of rapidly introducing forces into hostile environments to conduct operations—whether combat or humanitarian support. (U.S. Air Force photo/Marvin Krause)
BLACK SEA, July 20. 2018. A Dutch Navy Officer team aboard SNMG2 flagship HNLMS De Ruyter, carry on a Replenishment at Sea (RAS) with FS Marne during Exercise BREEZE 18. NATO Photo by WO FRAN C. Valverde.
An Airman struggles to get his hood sealed quickly during a simulated mission oriented protective posture level 4 attack at the Phase II exercise Aug. 10 at Eglin Air Force Base, Fla. More than 100 Airmen braved black flag conditions in chemical gear and gas masks to execute self-aid and buddy care, security and chemical attack avoidance missions. The Phase II was part of a large week-long Operational Readiness Exercise on base. (U.S. Air Force photo/Samuel King Jr.)
Estonian Defense Forces Staff Sgt. Hanori Perlov (left) and U.S. Army Sgt. Adam L. Walters, a paratrooper with Company C, 2nd Battalion, 503rd Infantry Regiment, 173rd Airborne Brigade, discuss tactics June 14 during a training exercise in Tapa, Estonia. Approximately 600 paratroopers from the brigade are in Estonia, Latvia, Lithuania and Poland, as part of an unscheduled land-forces exercise to demonstrate commitment to NATO obligations and sustain interoperability with allied forces. (Photo by: Spc. Jared Sollars, 145th Mobile Public Affairs Detachment, Oklahoma Army National Guard)
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BLACK SEA, July 19. 2018. SNMG2 unit TCG Fatih, and HS Daniolos conduct drills at sea during Exercise BREEZE 18. BREEZE is designed to enhance the interoperability of the participating units and strengthen cooperation by practicing different warfare techniques in a multi-dimensional scenario. Multinational participating forces and their crews will be tested in a wide range of warfare tactics focusing on regional security. This year participants include 25 ships, 1 submarine, 9 aircraft, and 2340 military staff out of 11 countries (Bulgaria, Belgium, France, Germany, Greece, Italy, Netherland, Poland, Turkey, Romania and the United States ). NATO Photo by WO FRAN C. Valverde.NATO Photo by WO FRAN C. Valverde.
US Army paratroopers prepare to tether Lightweight Counter Mortar Radar (LCMR) to Chinook helicopter during exercise Swift Response.
Swift Response 2021 is a US Army-led multinational exercise involving more than 7,000 paratroopers from 10 NATO Allies.
All paratroopers were vaccinated against COVID-19 before arrival.
A Belgian Air Force Alouette III prepares to take off from BNS Godetia for a tactical flight over Norwegian fjords in suppport of an amphibious live exercise in Trident Juncture. Trident Juncture 18 is designed to ensure that NATO forces are trained, able to operate together and ready to respond to any threat from any direction. Trident Juncture 18 takes place in Norway and the surrounding areas of the North Atlantic and the Baltic Sea, including Iceland and the airspace of Finland and Sweden. With around 50,000 participants from 31 nations Trident Juncture 2018 is one of NATOâs largest exercises in recent years. More than 250 aircraft, 65 ships and 10,000 vehicles are involved in the exercise to perform and conduct air, land, maritime, special operation and amphibious drills. NATO Photo By WO FRAN C.Valverde
Exercise COLLABORATIVE SPIRIT 17, which took place at 4th Canadian Division Support Base Petawawa from 19 to 22 September, provided an opportunity for Canadian Army stakeholders and civilian leaders to experience a personal and in-depth understanding of Canadian Army capabilities, equipment as well as the professionalism and skill of Canadian soldiers.
Photo by: Garrison Imaging Petawawa
L’exercice COLLABORATIVE SPIRIT 2017, qui s’est tenu à la Base de soutien de la 4e Division du Canada Petawawa, du 19 au 22 septembre, a procuré à des intervenants liés à l’Armée canadienne et à des dirigeants civils une occasion de voir et de bien comprendre personnellement en quoi consistent les capacités et l’équipement de l’Armée canadienne, de même que de se rendre compte du professionnalisme et des compétences des soldats canadiens.
Photo par
Section d'imagerie Petawawa