Pelvic Floor

With summer upon us and swimsuit season in full swing, we will discuss the forgotten core muscle, the pelvic floor. This muscle group, spoken about in hushed tones by some and not at all by others, is an important muscle group that needs to be considered.  

The pelvic floor is comprised of a group of muscles that make up the floor of the body's core.  It is important that they work in an integrated fashion with the other core muscles (abdominals, low back, etc.). If all of these muscles are not working together correctly, pain can be experienced all over the body (groin and low back for example).

The Kegel has long been touted as “THE” exercise for the pelvic floor.  While I agree the voluntary pelvic floor contraction of the Kegel exercise  has some benefit in improving muscle strength, I would argue that it has very little value in returning the pelvic floor to normal function. The more important action to work on is restoring a subconscious contraction that would happen in a normal situation.

When dysfunction occurs, the normal reflexive nature of the pelvic floor is inhibited, which is where the troubles begin. You should not have to think to contract your pelvic floor, rather you need to create an environment where the pelvic floor will contract on its own.  The proper contraction should occur naturally, like walking across the floor  or breathing - you do not need to think about each step and breath you take.

In formal terms the whole system discussed here is named the Pelvic Core Neuromuscular System (PCNS). Now lets explore exercises that will stimulate the whole core to work together while sparking the neurological system to do what it was meant to do.  

When dysfunction of the PCNS occurs, the normal reflexive nature of the pelvic floor is inhibited. As a result, you may experience incontinence, testicular pain and/or low back pain to name a few. There are traditional exercises for the pelvic floor, the Kegal exercise for example. However, the PCNS must be exercised in such a way that it will be trained to turn on automatically, so that it supports the core and does the job it was meant to do. Ninety-nine percent of everyday bodily function is subconscious. Consequently, if you have to think to contract your pelvic floor, the reflex may not be there when you need it.

In order to activate the pelvic floor muscles during exercise, hip rotation must be included. The exercises below produce subconscious activation of the PCNS. Perform all exercises in sets of 10 repetitions.

Mini Squat With Cross Punch

Stand with feet neutral (shoulder width apart, feet facing forward). Perform a mini squat and roll knees inward. Cross punch in the air (alternate arms) at various levels (up, down, to the side, back, diagonal, etc.).  Perform with toes turned inward and with toes turned outward. Repeat whole series with knees rolled outward.

Squat With Hip Mobility

Stand with feet neutral (shoulder width apart, both feet facing forward). Perform a mini squat and roll knees inward, then rotate your hips in clockwise and counterclockwise directions.  Perform with toes turned inward and with toes turned outward.  Repeat whole series with knees rolled outward.

Pelvic Floor Squats

Thoracic Spine

3D Lunges

Core Planks

May Challenge: Rest and Rejuvenation

Here we are in May, month 5 of our monthly challenge. So far we have learned to listen to our bodies and have made sure we are training at an appropriate intensity. We then set some SMART goals to keep us on task. Last month we learned to make sure we were working our Mind, Body, and Spirit. This month we are going to learn the importance of rest and rejuvenation.

 When you are in optimal health all the systems of your body are in balance. When you experience inflammation, problems losing fat or gaining muscle, moodiness, problems sleeping through the night, or muddled mental clarity, your body is out of balance,

Living in this hectic society, dieting, and adhering to a demanding workout schedule can lead to a body that is out of balance. Do you feel stiff, or have you hit a plateau in your weight loss? There is a good possibility you may be overtraining or simply in the need of some rest. How do you regain your body’s state of balance? One way is rest and rejuvenation.

The first step is to ensure an adequate night’s rest. Optimally, you should have 7 to 9 hours of sleep. If you are sleeping less than that try to get to bed an hour or two earlier than you are now. Next, make sure you are taking rest days from your workouts. Additionally, to aid in rest and rejuvenation, you might participate in relaxation exercises, which can include breathing exercises, meditation and even gentle yoga.

Your challenge this month is to ensure you are getting adequate rest and performing rejuvenating exercise.

Is the hectic pace getting to you? Have you tried Meditation?

If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore you to a state of balance.  Even a 3-5 minute respite can help re-energize and help get your day back on the right track.

Anyone can participate in meditation. It's simple and cheap. All you need is YOU! You can meditate wherever you are. Even sitting in the middle of a crazy meeting, when you are out on a walk, or waiting in line at the store.

Meditation is considered a type of mind-body-spirit connection. Meditation tries to produce a deep state of relaxation and a tranquil mind. The focus is to take a jumbled brain, a fatigued body and spirit and focus them to aid in rest and rejuvenation. Meditation can give you a sense of calm, peace and balance.  The best part is these benefits don't end when you stop the meditation. When you meditate, it is your body’s way of clearing out all the extraneous clutter.

The emotional benefits of meditation are numerous. Gaining a new perspective on stressful situations allows you to refocus your energies and build self awareness.  It allows us to focus on the present, reduce negative emotions and have a clear thorough process. This can help to alleviate, not only stress from our day, but also depression, fatigue, high blood pressure and sleep issues, to name a few.

There are many forms of meditation that can be short or long, active or passive. Each one has its own technique and can be better suited for different individuals, but all work on helping to give an outlet for stress.

Some of the most common forms of meditation are:

Mantra meditation is the type of meditation where you silently repeat a word that has no emotional effect on you.  Like a color or object. Just keep repeating this word as you exhale; this helps to remove any distracting thoughts.  This can also be done sitting, lying or while taking a walk.

Guided meditation, also called guided imagery or visualization, form a mental picture of something you find relaxing. Try to incorporate as many of your senses as possible, focus on really being in the image.  Often times this is done with an instructor but can be done alone in a restful position or while taking a walk.

Yoga is one of the most popular forms of meditation offered today. By performing a series of postures and controlled breathing exercises you promote a more flexible body and a calm mind. It is guided by an instructor to take you through a series of specific poses that require balance and concentration. This allows you to disengage form you busy life and spend a period of time focusing on the moment.

Tai Chi is a form of gentle Chinese martial arts, which also combines movement with the breathing and mental clearing.  Tai Chi, is a self-paced practice of movement in a slow, graceful manner while practicing deep breathing.

Qi gong moves more into combining movement with the mental activity. This practice combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong is taught by an instructor and is part of traditional Chinese medicine.

Different types of meditation may include different features to help you meditate. In all of these paths to relaxation it is important to do what is best for you. Don’t stress out because you think you are doing it wrong, that just adds more stress. We are all individuals’ and different forms of meditation will suit each individual differently.  To ensure the most successful meditation make it your own. Focus your attention and limit distractions.  Focuses on your breathing, make it purposeful. Find a quiet setting where your will not be barraged by external stimuli and get into a comfortable position whether sitting, lying or walking (or even running).