“My husband/boyfriend/dad needs this stuff!”, I hear it all the time! So, in response, I’m teaching an Alignment for Guys workshop February 28th (details below). I work primarily with woman, but corrective exercises, alignment principles, and natural movement apply to men too. Other than our reproductive organs, men and women have the same basic anatomy & physiology. It’s nothing new, just worded differently, because it’s hard for a man to read something about pregnancy and vaginas and think “yes, I can see how this applies to me.”
My classes are full of women, and we talk a lot about pelvic floor issues–things like incontinence, painful periods, sciatica, etc. Today, let me be clear that men have alignment related pelvic floor issues too! Several sources estimate 95% of prostatitis (prostate inflammation) isn’t bacterial. Meaning there is inflammation that isn’t caused by an infection and can’t be treated with an antibiotic. In many cases, there is a mechanical/muscle tension component. In the year 2007, John Hopkins estimated over 18 million men in the US over the age of 20 suffer from ED. (I’d be willing to bet it’s higher now.)
Another thing I’d like to be clear on is this: the alignment principles aren’t just for pelvic floor issues. Problems with pelvic health and function are common, so I tend to talk about them a lot, but they are just one small piece. The tension and misalignment created by our modern life creates issues for every part of our body. Improving alignment can help rotator cuff problems, arthritis, plantarfasciitis, headaches, back pain, hernias, prostate issues, and high blood pressure, just to name a few. We like to blame these things on “getting old”, but all of these aliments can have mechanical causes. How you move (or don’t) can cause or exacerbate these common male issues.
Bear with me as I make an over generalization. Men are less likely than women to do activities like yoga, walking and stretching. I know this is a stereotype, but look around the yoga studio or the stretch class at your gym, and TELL ME this isn’t true. (Funny story about guys trying yoga here.) What I teach is different than than yoga, but the trend applies here too. When I used to teach “co-ed” classes, they were usually 80-90% women. When I teach at a certification week, it’s at least 95% women every time. Men are more likely to do activities that are about speed, strength, endurance…..things like weight lifting, running, sports, cycling…. None of these activities are bad, but when you combine short bouts of very intense workouts with longer periods of sedentary time, pain and injury are bound to follow, despite your best intentions. In order to continue doing the acitivites you enjoy, you need something to help fill in the gap between your sedentary time and your workout time. Exercise and sports have a lot of benefits, but we know now that they can’t undo hours of sitting each day. Our bodies have adapted to a lifetime of chairs, couches, cars and computers creating tension and misalignment. When we take these bodies to the gym and ask them to do challenging things, it’s like taking out a rusty, misaligned, uncalibrated machine that has been sitting in your garage for the last 20 years and expecting peak performance. Not going to happen. This is why even the most fit, athletic guy you know has pain and injuries.
I think there is a widespread belief that when it comes to exercise, the harder it is the better it is. The “easy” things like stretching and walking aren’t worth doing because they don’t make you sweat and don’t make you want to puke. If you want to remain active, pain free and have all your parts function well, you need to start doing some of the “easy” things. As you learn to move differently and move better while doing the “easy” things, you can start doing the more challenging things without injury and pain. If you come to one of my classes, you’ll find very quickly that the things that appear “easy” can be quite challenging.
If you (or the men in your life) are experiencing any of the above mentioned issues, feeling a bit achy or older than you should, here are some suggestions:
- If you are local: Join us for the Alignment for Guys Workshop on February 28th! This class will be an introduction to alignment for better health, mobility, and strength. We’ll identify and review exercises that address common aches and pain brought on by hours sitting in front of a computer or behind a steering wheel, overcorrecting a slouch with “military posture”, and “getting old.” Register and see details here.
- Try these movement breaks for the office.
- Read “Don’t Just Sit There” by Katy Bowman to figure out how to move more and still be productive at work. Another good resource is this list of ways to create a more active workstation.
- For male pelvic floor issues: David is a Restorative Exercise Specialist who works with men experiencing pelvic pain and dysfunction. This article has lots of resources too.