STRETCH & REST CARE for the wellness warrior |
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Time to go deeper in Part 3 of how to have a strong, healthy pelvic floor for better posture, power, and overall performance. Now that you've got the PF PREP WORK down from Part 2, let's upgrade your REST Toolbox with 6 CORE STRENGTH MOVES that'll help challenge & address weakness or coordination issues of your pelvic floor muscles and core. The more gravity you are dealing with, the more weight you’re holding with your arms, or faster your breathing is during an activity, the more challenging it is for your PF muscles. If they’ve been injured, be gentle and work toward more heavy exercise routines or demands. Bridges before Wall Squats. Floor Planks before Bird Dogs. Squats before Lunges or Warrior Poses  GETTING STARTED: During the exercises:
Work through these 6 Core Strength Yoga Moves in the following sequence: 1. Bridges- lift hips up and down while holding your Kegel. Legs together or with a ball between knees to modify. Do 5-10 reps. 2. Planks- modify if needed on elbows and knees. Progress to straight arms and legs. Hold for 5-10 breaths. 3. Chair Pose- modify if needed by leaning spine against the wall as you slide up and down wall for 5-10 reps. Hold pose for several breaths if you're not against the wall. 4. Tree Pose- modify if needed against the wall and keep foot low around ankle. Hold position or move the foot up and down from the floor for several reps/breaths. Add arms overhead to make it more challenging. Progress to tree pose without wall support. 5. Bird Dog- you can slide or reach your hand and opposite foot on the floor vs off the floor to modify the pose. You can also just reach your arm or leg to modify then progress to both at same time. Do 5-10 reps or hold for a few breaths on each side. Slowing it down and holding is more challenging to stabilize than lots of reps. 6. Warrior 2 Pose- you can sit on a chair vs without the chair to modify the pose. Hold for a few breaths on each side. WANT MORE PF SUPPORT? Pilates and Yoga Therapy offers many ways to modify and progress a pelvic floor training program. There are also specialists that can provide internal pelvic floor therapy as well. Just reach out if you need a resource in your area.
P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.
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Here's Part 2 of how to have a strong, healthy pelvic floor for better posture, power and overall performance. Let's add some Pelvic Floor Strength Moves to your REST Toolbox. Remember your Pelvic Floor Muscles (PF) are the base and foundation of your Core. When strong and healthy, they coordinate with the diaphragm and abdominals as you inhale and exhale during physical activity to support and stabilize the spine. If you've got PF weakness, it might show up as
You may not have issues with a cough or sneeze (forced exhalation) but leak after running 20 minutes (dysfunctional breathing or endurance issue). If you're having signs of PF weakness, it's time to do some Pelvic Floor Prep Work.  *Gif from Burrell Education- another great resource for women's health programs. PELVIC FLOOR PREP WORKThe goal is to learn how to contract your pelvic floor muscles properly (Kegel Exercise) while having good form (posture) and using diaphragmatic breathing during exercise or functional activities. A proper Kegel is done when you can contract the PF without the rest of your body tensing up. Easier said than done, especially when you start moving your body while you Kegel. GETTING STARTED: 1. Find & Feel your Pelvic Floor Muscles- can you contract and relax the PF (Kegel Exercise) while holding a neutral position of your pelvis? It's a diagonal up, back and in motion. 2. Add Diaphragmatic Breathing-
Can you Kegel & Breathe while having good posture and form? 3. Brace and Move- Prepare for a movement or exercise by turning on your Pelvic Floor Muscles (Kegel Exercise) and lower abdominals then HOLD that posture (Bracing) while you do a movement or exercise. Can you brace, breathe, and move without losing your posture and a pelvic floor contraction? PRO TIP: start connecting with your PF while lying down or seated then progress to standing or moving your body. OVER TO YOU: Start practicing daily & take your time doing the PF Prep Work so you can avoid the more common mistakes when you Kegel. If you're not mindful, you'll just be going through the motions without getting any results. Do a check in while you Kegel. Are you?
If you need some more guidance with the PF Prep Work, check out these Resources: It's never too late to address PF weakness but you'll get better results with a Mind Body Approach to retraining the pelvic floor muscles. Pilates and Yoga Therapy offer many ways to modify and progress a pelvic floor training program. Next up, we'll go over 6 Core Strength Yoga Moves that'll help challenge & address weakness or coordination issues of your pelvic floor and core. To A Healthy Pelvic Floor!  P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here. You probably don't think about them much but they play a leading role in your posture, power, and overall performance. If weak, they can lead to leaks. When tight, they can lead to pain. They can be injured just like any muscle resulting in painful scars, trigger points, weakness, or soft tissue restrictions. Injuries are when they get the most attention but never as much as the abs or gluts. It's your Pelvic Floor Muscles. Don't wait for an issue with them. Learn how to care for your pelvic floor muscles now as a part of having a strong, healthy core. Your pelvic floor muscles job is to support and stabilize during functional activities. They need to anticipate movements so they know how much or how fast to turn on (contract). And also have the ability to relax and lengthen for things like sphincter control. That requires a combo of flexibility, strength, AND coordination. If you think of the pelvis like a bowl, the pelvic floor muscles would cover the inside of the bowl as they attach to the pelvic bones. They form the base and foundation of your core.  Healthy Pelvic Floor Exercises: Let's start with upgrading your REST Toolbox with these 3 STRETCH MOVES that will help open up and prevent tightness of the pelvic floor muscles:  Happy Baby Stretch- Lie on your back and grab hold of your feet or ankles. Open your knees and bring them toward your armpits as you rock side to side for 1-3 minutes.  Child’s Pose- Kneel on floor with knees apart. Reach your hands on the floor as you lean forward with your chest on your thighs and forehead on floor as you breathe 3-5 times.  Sink Squat- Hold onto a sink or railing and sit down into full squat with feet apart and turned out slightly. Breathe and let your tailbone sink toward the floor as your head reaches to ceiling. Breathe and shift your hips side to side. Do for 30 seconds to 1 minute. You can do these 3 Stretches daily:
Up next, we'll add some exercises that'll help you strengthen your pelvic floor muscles. To A Healthy Core! Mollie P.S. Want a strong, healthy pelvic floor and core? You'll want to check out our updates to REST Camp: SHINE™... get on the interest list here. Has this snuck up on you too? Those trips to the bathroom at night? It's common as we age but there really isn't any research to show it's normal. You may not realize how disruptive to deep sleep every bathroom trip is. I didn't until recently. I've been working on improving my sleep quality for over a year but hadn't really addressed my bladder. I'd connected the dots on drinking fluids late at night with more frequent trips but not much beyond that. It helps me for sure to limit fluids a few hours before bed and just take sips of water if I need it during the night. And last year I'd cut back on caffeine as I became more sensitive to it disrupting my sleep. But there is much more you can do to improve your bladder health and ultimately decrease those trips to the bathroom. Let's start with 6 Bladder irritants you may not be aware of:
Not everyone is sensitive to these but it's worth checking out to help your brain know it doesn't have to send a signal to your bladder to empty at night. Uncovering your sensitivities can also help if you have frequent UTI's (Urinary Tract Infections) or leaking when you sneeze, cough, laugh, or during activity. It might take some detective work and monitoring your bathroom trips to figure out if you're sensitive to any of them. If you do uncover sensitivities, start to reduce how often you consume them especially later in the day. For some, you may have to eliminate them all together. Next up, I'll share what has eliminated my trips to the bathroom most nights AND helped me stop needing Melatonin the first week I started doing it. To Better Sleep! Mollie P.S. Ready for more Energy & Flow? It's almost time for our FREE Summer Workshop & the inside scoop on our next REST Camp: SHINE™! Get on the interest list here. Our 13 year old dog, Teddie, got a home exercise program to strengthen his back and hips at his last vet appointment and that, of course, made me think of 2 FIT TIPS to help YOU get stronger. We’d noticed he was having more stiffness and difficulty getting up from the floor or jumping up onto surfaces. Apparently, it’s common for dogs to start to overuse their stronger front legs as they age and start to develop arthritis/pain in their spine or hips. We went deeper into why that is to satisfy my PT brain, but I won’t bore you with that. More importantly, the discussion reminded me of 2 Healthy Aging Moves to share with you. But first, check out Teddie being a good boy doing his homework: 3 sit to stands every day to strengthen his back and hips/legs. Yes, snacks are included!  Here's Your Homework (without the snacks):1. ADDRESS YOUR WEAK SPOTSTeddie’s vet visit was a great example of how our brain loves to find the easiest way to move so you’ll automatically default to overusing your stronger muscles even if that isn’t an efficient movement pattern. We all have muscle imbalances in our body based on which hand is dominant, what you do all day, or the sport you play. Full body workouts like Yoga and Pilates are a great way to work on strengthening both sides of your body. Tightness or stiffness can also be a sign you’ve got some underlying weakness in your postural and core muscles. If you’re weak, your body will tighten up in key spots to hold you up against gravity. Finding your tight and weak spots will help balance you out. 2. FOCUS ON YOUR LEGSTeddie’s vet visit was also a great reminder of how important it is to keep your legs strong as you age. Have you ever noticed that some folks have difficulty standing up from chairs/sofas as they get older? It’s related to a variety of things- hip weakness, stiffness in their joints, and/or a fear of falling that can develop due to decreased vision, balance, and flexibility. The fear leads to them not leaning their trunk forward enough to stand up and it just spirals from there. And guess what they start to do- overuse their arms to stand up! Just like Teddie… Left unchecked it'll increase their fall risk. Falls are the leading cause of unintentional injury-related deaths for age 65 or older. Having a solid strength training program for your legs is a key component to staying active & agile as you age. Unlike dogs, we can't walk on our hands! Focus on your hip mobility & strength and use these exercises to help you get started. DAILY MOVES: Take Sit to Stand breaks throughout the day. It’ll help counteract all the negative effects sitting has on your posture and joints but also help your heart stay healthy. There is research showing that standing up once every 20 minutes is more effective than walking 15 minutes on a treadmill for cardiovascular and metabolic changes. It’s also more beneficial than standing up 35 times at once. You’ll want to stand up every 20 minutes to overcome the negative effects of sitting. Teddie has to do 3 sit to stands per day but you need to do 3 per hour of sitting.
POWER MOVES: Add these Power Moves to workout routines for stronger legs, hips, and core muscles. OVER TO YOU: Which moves will you start with this week? FYI if you need snacks to get you motivated at first like Teddie, aim for protein snacks (it's OK to sneak in a little dark chocolate too). To Strong Legs! Mollie P.S. Want more help with your tight & weak spots? Our next round of SHINE™ & opportunity to be a part of Rest Crew #2 is coming up soon- get on the waitlist here. You know how much I love simple yet powerful moves to help our brain & body perform better. Here are 2 moves to help you reset & have more energy in less than 2 minutes: 1. Brain Reset: Use this breathing exercise (a "physiological sigh") to reduce stress in the moment.
2. Body Reset: Follow the Head To Toe Posture Checklist to turn on your core stabilizers & reset your posture during the day, to prep for workouts, or after sitting long periods. These tiny muscles need reminders and better posture helps light up your brain. This FIT Blog shows you a simple routine to find them. Both of these moves are most powerful when you do them for a few reps each day. Reps help your brain rewire for healthier thoughts & better movement patterns over time. Stress & poor posture won't be as draining on your energy levels. Set an alarm to remind you to practice throughout the day when you're first getting started. Enjoy the energy boost! Mollie P.S. The Waitlist for our NEW Rest Camp: SHINE™ is OPEN. There is one recommendation I share with all my clients. It doesn't matter if they have a strength or mobility issue. It doesn't matter if they have an ortho or a neuro issue. Or whether we are working on improving their pain, posture, or power. What is it? It's a hip check up. Why the hips? Movement begins at the hips. Your hips don’t lie. Imbalances in strength and flexibility of your hips will cause issues all throughout your body because everything’s connected to everything through your fascia (connective tissue). Fascia is the tough connective tissue that spreads throughout your body in a three-dimensional web from head to toe. It holds everything together from your bones and organs to the nerves, blood vessels and muscles. There are over 10 fascial lines running superficial to deep throughout your body that connect specific muscles. Did you know pain in your foot or neck can be coming from a tight hip? Since your hips are at the center of your body, tightness in your hips will pull on the end of the lines. Imagine pressing on the center of a spider web. What happens? The edges get pulled in. The same thing happens in your body. Tight spots in the body put tension somewhere on the fascial line resulting in stiffness and/or pain. If you find and release the tight spots in your fascia instead of focusing on one muscle at a time, you can improve the mobility of the entire line. Better mobility helps prevent injury, re-balance your nervous system, decrease inflammation/pain and improve your posture no matter your age or how many injuries you've had over the years. Start in the center of your body. Find your tender and tight spots in your hips then work your way down the line toward your head and feet to lengthen the fascia to make lasting changes in your posture and flexibility. Here's a hip spot to target first: Your Gluts! Grab a ball and do a hip check up to help release your tender and tight spots using the following massage & stretch moves. HIP MASSAGE MOVES HIP STRETCH MOVES Be gentle. Go slow, breathe, and let the tissue let go without forcing it before you massage or stretch deeper. Let pain be your guide at first as a sign that you need to back off or for how much pressure or stretch to do. If you find some tender or tight spots on one side, give that side more attention. If you don't feel tender or tight, then you've got healthy hips. Go You! It's pretty common to have spots in the gluts when you sit a lot or are very active, especially if you don't have a daily stretch care routine for recovery. Regardless of what you find, here are 3 more stretch moves that will help you open up and have healthy hips.  P.S. Want to get stronger with less effort? Download this 3 minute Active Recovery Yoga Routine to help you train smarter, it's free! Download It Now We do not provide medical advice. You should consult your physician prior to beginning any new exercise program. Happy Holidays! Before you wrap this year up, make sure you go all out & C-E-L-E-B-R-A-T-E. Have some fun & play time with friends & family, but also take time to celebrate your personal wins. Remember when you connect celebrating yourself with new habits, it increases the chances you'll build new behaviors and and create lasting transformation. It's also a great way to prep for ringing in the new year. Here are 3 simple ways to prep for 2023:
Go celebrate! Mollie & Ender P.S. If having more energy, ease & flow are part of your 2023 wellness priorities, here are some workout & burnout rest tools to help you get started: REST TOOLS: Ho. Ho. Ho. It’s time to Roll. Our favorite foam roller is on sale until 12/31/22. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you. You can find it here*. Stock up on bands to build a strong core: Core Bands* Super Bands* REST CAMPS: Grab your tools then let us show you our favorite massage & stretch moves with them in one of our online camps.
CAMPS WITH A CAUSE: For every camp sale, we’ll make a 15% donation to the Senior Dog Rescue Program at Beagle Freedom Project to help with their medical care. REST YOUR GUT: Get started on your Clean Eating Adventure with The Nutrition Starter Set. It'll help give your gut a bit of a rest break for 30 days by decreasing the toxic load from inflammatory foods and allergens. You'll learn a simple, safe way to detox for better energy, less inflammation, and/or to release some weight. 3 DAY REST ADVENTURE: If you're worn out, burned out, or just in need of a time out, our free 3 Day Rest Adventure is for you. Say Yes To Rest *denotes affiliate link FYI Beagle Freedom Project is a fav organization of ours that rescues and rehomes animals who have been used for lab testing in the United States and abroad. In addition, they also work tirelessly to champion laws and legislation to ban the cruel practice of animal testing nationwide. Here's a Power Move to make lasting changes to your posture and flexibility: Traction while you stretch. It'll help you overcome the compression forces that gravity, aging, sitting and exercise have on your tissue and joints. Ever feel like you are getting shorter as you age? It's not just a posture issue. Gravity is literally weighing you down. Remember everything’s connected to everything from head to toe through your fascia (connective tissue). When you hold onto a stable object to traction while you stretch, it'll help lengthen your fascia from the inside out to make more space in your tissue (i.e. from the joints to end of the fascia line). Here are my favorite ways to traction while you stretch: 1. Hold onto a wall, sink, or rail and stretch your upper body and upper back. 2. Put your foot on a wall, edge of sofa or use a band to stretch your hips and low back. 3. Use Pilates equipment to stretch and lengthen while you move through the movements. This past week, I accidentally found a new powerful way to traction that felt so good. You've got to try it. Here's a 2 minute overview of what happened. GO PROTest out holding onto different objects to see which one gives you the best release and feeling of lengthening through your body while you do your stretch moves. You never know. It might just be a tree like me! In the future, your goal will be to learn to traction & stretch without holding onto or bracing on something. Pilates or Bands are great ways to help you transition off holding onto or bracing on something to traction while you stretch. Go hang out! Mollie P.S. Want to learn how to traction while you stretch using the wall and bands? Join us in HIP Camp™. Camps For A Cause: For every camp sale we donate to organizations that support the health & welfare of animals, wildlife, & marine life. Two of our favs that help rescue & rehab are Beagle Freedom Project & Sheldrick Wildlife Trust. Did you Make Space last month to slow down for rest? If decluttering didn’t help turn on your rest & relax mode, you can try a different strategy: Move Your Body. Movement can help prepare your brain & body for rest. It’s the cue that it’s safe to calm down. Think about a yoga class. Most start with movement poses and end with relaxation poses or meditation. Moving your body first can help it calm & slow down. What kind of movement? It depends. Every BODY is different. You have to experiment and play with different moves to see which ones help you turn on your rest & relax mode. Tune into your body. What kind of movement does it need to slow down? It might need to shake, shout, sing, or stretch it out for just a few minutes before you rest. Or it might need to complete a stress cycle with 20-60 minutes of physical activity. Moving your body is the best way to complete a stress cycle and signal to the brain the threat (real or not) is over and it’s OK to calm down. Find something your body loves moving and doing before resting- running, jogging, walking, dancing, cycling, swimming, rowing, Yoga, Pilates, paddling, rock climbing- anything that feels good & triggers your rest & relax mode. Listen to your body. It’ll tell you what moves it needs to slow down. It’ll not only feel calmer but also help you tap into more of your intuitive, creative, and happiness vibes. Move & Play before you Rest & see how your body responds. Have fun! Mollie P.S. Want 4 more moves to help trigger your rest & relax mode? Check out this FIT Blog. |
Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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