It seems these days that people are no longer shying away from the concept of the “pelvic floor.”  Some of you may still be surprised to learn that not only do we have muscles down there, but they actually play a vital role in our health! And although it is wonderful that this is becoming a more mainstream topic, it is important that our understanding of when and how to use the pelvic floor muscles is clear.

To start, what is the pelvic floor? If you think of the pelvis like a bowl, the muscles that line the sides and bottom of that bowl to form a supportive hammock would be what we call the pelvic floor. This sling of muscles has two openings for male and female anatomy of the urethra and anus, with female anatomy having the additional opening of the vagina. It is primarily responsible for maintaining the integrity of these openings and the organ systems associated.

Normally we take our pelvic floor for granted until something goes wrong. Whether it’s an episode of incontinence, pain during sex, or in severe cases prolapse for women, there are a myriad of ways our pelvic floor can become unhealthy. It is a common misconception that the reason we have these issues is solely because of a weak pelvic floor. As a result, the term “kegels” has become overutilized and misconstrued. Kegels are the exercise where we attempt to isolate and lift the pelvic floor muscles. Even when this exercise is indicated, it is often not performed correctly.

So what can we do? First, we need to understand that the pelvic floor muscles are like any other muscle in our body. We want them long and lean! So while it is not wrong to perform kegels to strengthen the pelvic floor, we need to balance that with equal time dedicated to relaxation of the pelvic floor. Our favorite way to practice this is with deep breathing. As you inhale, feel the belly fill with breath and imagine the pelvic floor dropping down. As you exhale, imagine sending that breath out the pelvic floor to continue the lengthening and release.

We also need to bring attention to things we do everyday that can be affecting our pelvic floor. A recent study performed by Priya Kannan at the Hong Kong Polytechnic University revealed that there is decreased resting activity of the muscles of the pelvic floor when the ankle is in a plantar flexed position. This is the position our ankle is in when we wear heeled shoes. Limiting our frequency of using footwear with heels has the potential to help prevent future pelvic floor dysfunction: so save those heels for just special occasions!

How can Pilates help? When cued correctly, Pilates provides a great opportunity to focus on both engaging and releasing the pelvic floor. Pilates has a heavy focus on bringing awareness to the pelvis and lower abdomen. These areas work with and directly affect the pelvic floor. Next time you are in class, see if you can find the slight lift in your pelvic floor muscles when you are cued to engage the core. In moments of deep breathing, see if you can relax it. Though the coordination may be tricky at first, you will find over time that these muscles actually work together and reinforce you to have a stronger practice overall. Pilates also helps to strengthen other key hip and pelvis stabilizers such as the three different glute muscles (yes there are three). Strengthening those external stabilizers can help reduce the load on the the internal stabilizers like your pelvic floor so they don’t have to do all the work all the time. It’s all about balance!

As with anything, if you ever experience pain in either engagement or relaxation of the pelvic floor muscles, do not continue that exercise. Be sure to reach out to your doctor or a physical therapist who specializes in pelvic floor therapy in order to receive the appropriate medical attention. When you feel ready both physically and mentally, try Pilates! Your pelvic floor will thank you for it.

We’ve been hearing all of your requests for a relaxing class full of stretching, so here it is! Starting November 6th, you’ll see Release + Restore on the schedule a couple times a week. We are so excited to bring you this class full of self massage work, restorative exercises, all of your favorite stretches from L+L Reformer classes, and more. The 55 minute class will help you release excessive tension, stretch your tight and shortened muscles, restore mobility throughout your body, and improve your posture.

Release + Restore is scheduled for 4:30 PM on Tuesdays and 11:00 AM on Thursdays. Reserve your spot here and keep an eye out for more times being scheduled soon!

 

Posture is important for so many reasons. Not only does good posture help you look your best, it also helps your body function properly so you can feel your best. Having good posture means your body is aligned the way it should be so your joints can move, your muscles aren’t being overworked, you can breathe properly, and your organs can function the way they should.  Unfortunately, we live in a world that encourages poor posture and lacks opportunities for movement that improves posture, at least at the frequency we really need. In order to improve posture you should consider spending less time in chairs and less time on computers and mobile devices. You can also incorporate more standing and walking into your day and try to increase how often you bring your arms up over your head. You’ll be amazed at how beneficial simply reaching up and touching the tops of door frames throughout your day can be!

At L + L Pilates, a properly aligned body, with good posture, is always our number one goal. The following exercises are our absolute favorite, go-to exercises to help you achieve a properly aligned body and better upright posture. These are the Posture Essentials. Even on days you don’t have time to take a walk or do a full workout, find 3 minutes to do the following exercises and you’ll immediately feel your energy increase and your posture improve. These are all exercises you can do at home or in the office so they can be done throughout your day!

Calf Stretch

Calf Stretch

Forward Head Corrector

Forward Head Corrector Essential Exercise

Spread Your Wings

 

Spread Your Wings Chest Opening Exercise

 

Have any questions or comments!? Let us know below.

Congratulations Lauren!  This Pilates queen fills our studio with her bright, positive energy each and every session.

Here’s what she had to say about her accomplishment:

1. What do you love about Pilates?

I like that I am 56 but am stronger than ever before (everything is relative though- haha).

2. What motivates you to workout?

It makes me feel better and I think it keeps me healthy.

3. What changes have you noticed since starting Pilates?

I come to Pilates because it has cured my sciatica pain.  It also reduces stress.  AND, when I had my bone density tested they said that Pilates is why it improved.  Yay!

4. Other than Pilates, how do you like to stay active?

I like to jog, but it’s hard to find time for both these days.  Working on that.

5. Is there anything else you would like to share about your experience or any feedback for us?

Long and Lean Pilates is very affordable.  The atmosphere is very relaxed and the teachers are excellent.  No matter what level of experience you have, the teachers accommodate you and make you feel welcome.

If you can only do one exercise, make it the Calf Stretch! Stretching your calves is where you should start to improve your alignment, posture, and the health of your joints. We do a calf stretch in every class and session at Long + Lean and encourage you to do it at least once a day at home as well.