Core Health, Pelvic Health, Pictures of Exercises, Postpartum, Pregnancy

Diastasis Recti FAQ’s

1. What is Diastasis Recti, and how do I know if I have it?  Diastasis Recti is when the two halves of your Rectus Abdominis (6-pack muscle) separate beyond the natural amount.  It is natural to have a  small space between the two halves.  (Most experts consider a gap of 1 finger width or less to be normal, and a gap of 2 fingers or more (about 25mm or 1in) to be Diastasis Recti.)  It’s also natural for this space to become wider during pregnancy as the muscles and connective tissue stretch.  It will be hard for you to tell if your  muscles have spread a “natural pregnancy amount” or a “wider-than-natural pregnancy amount”. For this reason, I don’t recommend that you check yourself for DR when you are pregnant.  There will be a gap, and it will freak you out unnecessarily.

DR is not a disease; it is a symptom of excessive intra-abdominal pressure, muscle tension and weakness, misalignment, and a core that is not functioning well. There are already so many good articles out there covering this question…why reinvent the wheel, right?  For a full explanation of what it is and how to check for it, read this article from Mutu System’s Wendy Powell.

2. How do I heal it?  Can I close the gap? Diastasis Recti is best healed by addressing your whole body alignment and changing the way you move in everyday life.  I know that sounds like a HUGE undertaking (and it is), but there are some simple things you can do right now to bring profound changes. Start with these 5 Steps to a Stronger Core.  It takes time to rehabilitate your core. Be very wary of people or programs that claim to have a “quick fix” or guarantee certain results….like this program that got a lot of press recently. You can read a GREAT response to this article here. (Seriously, it’s really good and it articulates my thoughts exactly.)  It’s important to know that the gap might not necessarily close all the way, and that is ok. You can still have a strong and functional core with a small gap.  In addition to changing the way you move and moving more, you can try exercises specifically designed to release tension in the trunk and help you reconnect with these muscles.

3. What core exercises are safe to do? I work with a lot of women who have DR and want to restore their core function, but they’re scared to do any type of core exercise because they’ve heard traditional core work, like crunches, can worsen their condition (and it can).  Imagine squeezing a balloon. The displaced air has to go somewhere, and the increased pressure would cause the balloon to bulge.  The same thing happens in your abdominal and pelvic cavities. Many abdominal exercises increase the intra-abdominal pressure, which pushes the contents of the belly forward and/or down.  It’s pushing forward against the connective tissue that is already compromised or down on your pelvic floor, which is especially problematic if you are already experiencing incontinence or pelvic organ prolapse. There are a lot of core exercises that are safe, but they might not look like the core exercises you are used to.   Here are a few you can try as a safe and gentle way to start reconnecting with your abdominal muscles.  These can also be done during pregnancy!

Spinal Twist: Sit on your sitz bones, relax the ribs down. Slowly twist without jutting the ribs forward/up. <–RIBS DOWN IS VERY IMPORTANT! Hold for 1 min, feel the rib cage expand as you take deep breaths. Repeat on the other side.

 

Belly Release: On hands and knees, let the belly and pelvis relax allowing the tailbone to tip up towards the ceiling. Let the belly relax all the way, dropping as close to the floor as possible. Notice any tendency to lift/suck it back up. TVA (Transverse Abdominal Muscle) Activation: From here, take a deep breath. Imagine your belly filling with air and dropping closer to the floor. Exhale through the mouth as if you are blowing out candles. As you exhale, feel the belly draw up away from the floor. Repeat several times. Don’t move the spine or tuck the pelvis! Use this to help release abdominal tension and retrain the muscles.

 

Supermom: Start from the belly release position. Let the pelvis untuck, and keep the ribs lifted up away from the floor. Practice lifting one arm at a time, one leg at a time, and opposite arm/leg together. The spine should remain still as you move.  Feel your abdominal muscles turn on automatically as you move your limbs. Repeat 10x/side to build strength and train the core to engage reflexively.

 

4. What else can I do?

Back Pain, Pelvic Health, Pregnancy, Whole Body

The One Where I am Pregnant

This is the one and only post written during my pregnancy. (I’m full term now, just waiting on baby to arrive.) Writing a blog or engaging in social media just hasn’t been a priority the last nine months. I’ve been spending less time online. I wanted to experience this pregnancy with less technology, fewer distractions and time wasters. For a variety of reasons, we made a conscious decision to keep our news off social media.  Now I’m heading into my maternity leave, and I wanted to write a quick post. Short and sweet, just a few things I’ve learned about alignment and natural movement during the last nine months. These are all things that I knew on an intellectual level, but being pregnant has caused me to understand and appreciate them in a new way.

1) Keep moving, so that you can keep moving. This is probably the most important thing I did during this pregnancy. JUST KEEP MOVING.  I’ve made this recommendation to my clients, but now I really understand how important it is.  You are gaining weight gradually and your body is going through major changes over the course of almost a year. If you keep walking, squatting, going up and down the stairs, getting up and down off the floor, you will gradually gain the strength as your weight gradually increases, and you will be able to continue doing those things.  Two of my goals for this pregnancy were to reach the end and still be able to get up and down off the floor and be able to hike at least 2 miles. I’m nearing the end, and let me tell you, I feel truly enormous, but it’s manageable. I can’t imagine how difficult it would be to get around if I hadn’t been moving all along. Last week we went for a hike– uphill, downhill, up and over boulders, through a partially dried up creek.  At this stage of the game, I’m tired, I’m slowing down, and I stop for lots of pee breaks (good thing I’ve been practicing my squatting!).  We went slow, about 3 miles in 2 hours, BUT I did it. Not only did I do it,  I enjoyed it. I share this not to brag (my endurance certainly isn’t what I had hoped it would be!), but to encourage you that it’s possible to never reach the point where you are too big to move. Just keep moving.

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2) Do what you can, then rest.  There were days that I could walk about 10 minutes before I needed to have a snack and take a nap.  You’re tired. I hear you, mamas.  Sometimes it is a victory just to get out of bed and walk to the mailbox. When you can only muster the energy for a little movement, DO IT, then rest. Other days I felt up for a long walk, going to prenatal yoga class, and teaching a class.  When you feel good, and you can challenge yourself, DO IT, then rest.  Give yourself grace. Growing a baby is hard work. Release yourself from expectations. Your body is doing an amazing thing.

3) Don’t underestimate the importance of pelvis back, ribs down & feet straight.  Seriously, this one small thing saved me from so much potential pain. I didn’t have any back pain during this pregnancy, and this is part of the reason why. I knew this was important before, but experiencing it while pregnant took it to a whole new level. In my classes, I demonstrate leaning your pelvis forward and thrusting your ribs (what NOT to do).  It’s really common to assume this position in pregnancy because the extra weight in front tends to pull you forward, unless you know to stand differently. As I got bigger, demonstrating this became more and more uncomfortable. Even just being in this position for a few seconds feels awful. I actually had a hard time demonstrating for the pictures below because it feels that bad.  You can learn more about this (and see better pictures of these various positions) in these posts about pelvis positionrib position, and how to stand when you are pregnant.

(Left to right: Ribs lifted, pelvis forward & feet turned out, pelvis back & ribs down.)

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4) This stuff really works, AND ALSO sometimes you need additional support. By “this stuff” I mean practicing good alignment, moving more (and moving better), sitting less, the corrective exercises, and moving towards more natural movement.  Don’t get me wrong– I’m tired, I wake up stiff and achey, and my fingers and toes are starting to get a little sausage-y.  This pregnancy hasn’t been without it’s discomforts, but I’m nine months pregnant and I’m not totally miserable. For starters, I haven’t peed myself once.  Yes, the baby head pressing on my bladder is causing unspeakable pressure. Yes, I pee more frequently than I did before.  But I’ve never felt like I couldn’t control my bladder. I haven’t had any back pain, sciatica, pubic symphysis pain or hemorrhoids.  One thing I did experience early on was SI joint instability and a tweaky feeling in my hip. Before I got pregnant, I knew that my right side was weaker and less stable, so it was no surprise when it started giving me trouble after gaining my first 10 lbs.  I knew the exercises I needed to do to improve my pelvic stability, but it wasn’t getting better. Getting additional support from a PT was really helpful.  She could manipulate the bones of my pelvis to help correct a rotation and tape my sacrum to give a little extra support until my muscles were strong enough to keep my pelvis stable and aligned on their own. Here’s the thing with the common pregnancy aches and pains: most of them come from issues that were there before you were pregnant (like mine did). Add the extra weight, the shift in hormones, and all the other changes that occur, and the “weakest link” presents itself. These issues aren’t “just part of pregnancy” that you have to live with; often there is something you can do to make it better.  Seek out help!  Try the things in this blog or find a Restorative Exercise Specialist near you.  If you need additional support, see a chiropractor, PT, massage therapist, or another professional who can help.

Back Pain, Culture, Habits, Pelvic Health, Sitting

This One’s for the Guys

“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.

man on ball

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.

man stretch

 

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:

  1. 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.
  2. Try these movement breaks for the office.
  3. 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.
  4.  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.
Back Pain, Habits, Pelvic Health, Pictures of Exercises

How I Made it Through a Move Without Back Pain

We recently moved to Nashville, and although this move was considerably easier than our last one, it still takes a toll. For most people moving and back pain go together. We’ve all been there: I think I can move that couch by myself….this box isn’t THAT heavy….I don’t need help…. Usually what follows next is a back spasm (and maybe some cursing) followed by days/weeks of pain.  Even if you get off lucky and only have some mild soreness, it’s both uncomfortable and avoidable. Here’s how I got through the move without the typical back pain:

1) I used my HIPS.  You’ve heard “lift with your legs, not with your back”, right?  I’d like to revise that saying to “lift with your hips, not with your back”.  I think a lot of people get into trouble when they THINK they are using their legs because their knees are bent.  It’s true, some of the leg muscles are working when the knees are bent, but the position of the pelvis determines whether the big muscles on the back of the leg (gluts & hamstrings) can work here. The position of the pelvis also effects what is happening in our back (because they are attached).  When our hips are tight, we tend to over use and abuse our spine and/or knees when bending over to pick something up.  The pelvis will tuck, the low back will go into flexion (round) and the knees will move forward. In addition to being a vulnerable position for the spine and hard on the knees, it prevents a person from being able to effectively use the gluts and hamstrings to do the heavy lifting.  A person who lifts like this might use some leg muscle but will also use their back:

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Try this instead: Bend down like you are going to pick somethings up. Now, do it again, and pretend like you are squatting. Untuck your pelvis and back your butt WAY up until shins are vertical. This allows you to use the gluts and hamstrings (hips!) as well as save your back when you lift:

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Now, you might be thinking “I don’t think I can get into that position, much less lift a box in that position.”  Can you see how my knees are coming forward in the picture on the left? I can’t quite make it all the way to the ground with vertical shins, so I allow them to come forward, then on the way up, back my pelvis up as soon as possible, so I can use my hips to do the work. You might also notice that my pelvis is a little bit tucked.  It’s not perfect, but it’s still enough to keep me from the full on back spasms of my past.  I’ve been working on building the strength and mobility to be able to do this for years, and I still have a ways to go.  It takes time. You’ll find some hip opening and squatting homework at the bottom of the page to help you get there.

2) I paid attention to my body’s warning signs and asked for help.  What are the warning signs? I’m so glad you asked. All of these are signals that you are not strong enough to do what you are attempting to do.  Stop and ask for help if you:

  • Have to hold your breath, bear down, valsalva
  • Leak urine (Yes, it’s common. No, it’s not ok.)
  • Feel any downward pressure, straining or bulging in your pelivc floor or abdomen
  • Experience back or pelvic pain (during or after)

By the way, if you experience these signs during a workout, the same guidelines apply.  It’s your body’s way of telling you that you are not ready to do that particular activity. Continuing to do an activity that causes theses things to happen can make back, pelvic floor and core issues worse.  There are steps you can take to gradually build strength without compromising spinal health or core/pelvic floor function. (See the suggestions below.)

3) I relaxed & released my psoas. If you try your best, but still have some pain at the end of the day, try these psoas releases. The psoas is a muscle that attaches on the spine (T12 & all lumbar vertebrae), goes through the abdomen, and attaches on the femur (thigh bone). It is often a culprit in low back and pelvic pain. During this move, some days I had mild soreness/stiffness in my back, but when I did these two releases, it was gone the next day instead of lingering or becoming worse.  Notice I’m calling them RELEASES not EXERCISES. This is because all you have to do here is relax and let the tension release. There is nothing to do or force. If you want more, my colleague Susan demonstrates more psoas exercises on her blog.

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Bolster up the head and shoulders and let the ribs and spine relax towards the floor. Make sure the bolster isn’t under the ribs, pushing them up towards the ceiling. Breathe here for 5 min.
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Place a block under the pelvis (not the low back) and let the pelvis and spine relax towards the floor. Breathe here for 5 min.

 

Here are some ways to start gaining the strength and mobility you need to prevent injury:

  • Get started at home with this easy series.
  • Try an Alignment Snack (20-30 min online class). I like “All Around the Thighs” and “Frankie Says, Relax the Posas” for stretching all the muscles around the hips and addressing the psoas.
  • Join me for Aligned & Fit on Mondays at 8:30 (starting 9/14) at Blooma Nashville Yoga. This class focuses on building functional strength– the kind of strength you need to do daily life.  Play with your kids, lift heavy boxes, climb stairs, chase your dog, carry babies…. without peeing your pants or ending up in pain!

PS- This isn’t just for moving! Apply these principles to any heavy lifting or repetitive bending down you might do– lifting your kids, cleaning the house, lifting weights, loading the dishwasher, etc. to use your hips and save your back.

Back Pain, Pelvic Health, Pictures of Exercises, Sitting

Movement Breaks for the Office (part 1)


By now you’ve heard about the benefits of sitting less a time or two. Maybe you’ve created a standing desk or experimented with sitting on the floor in a variety of positions. Changing you position throughout the day (rather than sitting in one position ALL day) has improved your health in countless ways. Well done!

Here is series to help relieve the lower body tension caused by excessive sitting. These exercises can easily be done at the work– no need to change clothes, get all sweaty, or buy special equipment! The tension in the legs and hips can cause back/hip/leg pain, incontinence, prostate inflammation, pelvic pain, sciatica, poor circulation, muscle weakness and countless other ailments. For best results, do these at least 2-3 times during the day.  It is best to do these exercises barefoot or in socks, as wearing shoes will interfere and make the exercise less effective.  You can also combine these exercises with short walks around your office (or even outside of your building) every time you need to make a phone call. Even if it’s just for 5-10 minutes, moving instead of being stationary improves circulation and glucose regulation. Some say that sitting for too long increases your risk for developing type 2 diabetes by 91% even if you exercise regularly! 

1) Double Calf Stretch: This is a great way to work on untucking the pelvis and stretch the calves and hamstrings. Roll up a towel or yoga mat. Place the balls of both feet on the towel with the heels on the floor. Place your hands on a chair and bend forward from the hips. Your feet should be pointing straight ahead. Let your hips back up so that there is more weight in your heels. Lift the tailbone up towards the ceiling without bending your knees.IMG_2484

2) #4 Stretch: This stretches the piriformis and is great for those suffering from sciatica. It can be done any time you are sitting or standing.

Seated: Sit on your “sitz bones” the edge of your seat. Cross your left ankle over your right knee without letting your pelvis tuck. Relax the left knee towards the floor without letting your pelvis shift to the side

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Standing: Stand on your right leg and cross the left ankle over the right knee. Bend the right knee like you are sitting in a chair (like a 1 leg squat). Lift the tailbone towards the ceiling as you back the hips up. Hold onto a chair or wall for balance.

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3) Wide Leg Wall Glide: To stretch the inner thighs, stand with your legs wide and feet about 6 inches from a wall. Hinge forward from the hips, tailbone to the ceiling. Then glide the pelvis right to leg along the wall. Keep your gluts against the wall and the knees straight (relax the quads if you can). The hands can rest on a chair for support. This can be done without a wall as well.

IMG_2487  IMG_2488

4) Pelvic List: Stand with the right foot on a step, phone book or block. Line up the outside edge of your foot with the edge of the step to straighten the foot. Slowly lower the left foot towards the ground (without bending the knee) and bring it back up using the muscles of the standing leg (not the muscles of the low back or waist). This exercise strengthens the muscles on the outside of the hip.

IMG_2490 IMG_2489

5) Door Knob Squats: These are a great way to simultaneously stretch and strengthen the gluts and hamstrings. The strength and mobility required to squat is essential for pelvic floor, hip and low back health. As you bend your knees, back up your hips as far as you can, untuck the pelvis and lift the tailbone. Keep the knees over the ankles (vertical shins) to both protect the knees and help you use your gluts and hamstrings. Holding onto a door knob will help you back your pelvis up.

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For more “at work” exercises to address computer claw hands and shoulder tension, see Part 2.

I recommend Katy Bowman’s book, Don’t Just Sit There. It’s a comprehensive guide to sitting less and moving more, without compromising your productivity.  Another good resource is this list of ways to create a more active workstation.

Breast Health, Health, Lymph, Neck & Shoulders, Pelvic Health, Pictures of Exercises

Stay Healthy This Cold & Flu Season, Move Your Lymph.

It’s that time of year when everyone is getting colds, flus, chest infections…. You know all the regular recommendations: wash your hands, take Vitamin C, get plenty of rest, take On Guard (I think I’m a little behind the trend on this one– I JUST discovered how amazing this essential oil blend is. Seriously, it changed my life.) or immune boosting herbs.

I’m going to give you a new one today: Move Your Lymph

If you are thinking, “move my what?”, keep reading. How do we move our lymph? Before we get to that, we need to talk about what lymph is and what it does…but before we get to that, let’s start with the blood.  Everyone knows that the heart pumps the blood, circulating it around the body.  What many people don’t realize, is that the muscles are designed to help move the blood along as they contract and relax. While the heart is the main pump, muscle activity helps draw the blood to the smaller capillaries that feed the cells and pickup the cellular waste.  The large veins and arteries are like the main lines in an irrigation system that would water a large garden, and the capillaries are much smaller lines watering specific areas on the outskirts. When muscles are tight, they are not very active, and the blood flow to that part of the body is relatively low.  When this happens, the blood flow may be lower than optimal (or not reaching ALL the cells adequately), but at least it’s still flowing because the heart it pumping.

Now we are ready to talk about lymph.  (Keep in mind this is a simplified explanation of a very complex physiological process.)  The lymphatic system is your body’s garbage clean up system, and it circulates a fluid called lymph. All the cellular waste, toxins, and other “garbage” gets picked up in the lymph, which travels through vessels (similar to blood vessels), passing through lymph nodes to get filtered. Lymph doesn’t have a pump, so it relies on outside forces to move it…muscles, gravity, massage, etc.

When muscles are tight and bodies are inactive, lymph gets stagnant. The lymphatic system is directly related to the immune system, and when it’s not functioning as it should, immune function is compromised.  We often forget that there are mechanical components to disease & illness, and this is one of them.

Here’s a picture of the lymphatic vessels, lymph nodes, and organs associated with the system.  The areas with more green clusters are the areas with higher concentration of lymph nodes (pelvis, groin, armpit, & neck).

Blausen_0623_LymphaticSystem_Female

 

Back to the original question: How do we move our lymph?

1) Stretch tight muscles in regions of high lymph node concentration– chest/shoulders, groin/hips & neck. If you’re like me, these areas with a lot of lymph nodes also happen to have a lot of tension.  When muscles are tight, they are relatively inactive and don’t circulate lymph (or blood) very well. Here are a couple of my favorite stretches for theses regions.

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1/2 WINDMILL: Lay on your right side, bolster the head as needed. Drop your left arm toward the wall behind you. Rotate the arm so the thumb points towards the ground (pinky towards the ceiling). Keep a slight bend in the elbow. Slowly move the arm down towards the hip, then back up over head, pausing when you feel tight spots in the chest & shoulder.  Perform at least 1 min. Repeat on the other side.

 

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NECK STRETCH: Sit on your sitz bones, relax your ribs down. Reach your left arm away from you keeping a slight bend in the elbow. Rotate the arm externally (like you have a bowl of soup in your hand and are pouring it out behind you). Tuck the chin to lengthen the back of the neck & let the right ear drop toward the left shoulder. Hold at least 1 min. Repeat on the other side.
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LEGS UP THE WALL: Lay down with your hips a few inches away from the wall and legs straight up the wall. You should have a small space under your low back. If your low back presses into the floor, scoot away from the wall, and use a rolled up towel or your mat (pictured) to help your pelvis untuck. Use a prop under your head to help the ribs relax down. Let the legs drop open to stretch the adductors (inner thighs). Work up to 1 min.
photo 1
NOTE: Another benefit of this position is that gravity will pull any lymph that may have accumulated in the feet & lower legs (read: swelling) back “up” to be circulated. It is also a position that encourages dogs and small children to climb on you.

2) Move more, starting with a daily walk. Regular, full body movement is necessary for moving blood & lymph (and for health in general). Walking is the preferred full body movement for many reasons, but that is another post for another day. (I do NOT recommend walking on a treadmill. It’s not the same.)  The rhythmic movement of arms and legs helps pump both blood and lymph around the body, feeding cells & removing waste.

You also may have noticed that the areas of high lymph node concentration happen to be near major joints. These are joints that would get a lot of movement IF we were moving naturally instead of sitting all day.  When I say “moving naturally” I am referring to the way humans moved before we had modern conveniences like cars, grocery stores, high heels, chairs, strollers, toilets….not bad things, but things that require us to move WAY less than before. Walking, hunting/gathering food, kneeling, climbing, carrying kids, squatting….can you see how just “doing life” would facilitate the movement of lymph (and blood) throughout the day? If this concept resonates with you, I’d recommend Katy Bowman’s new book Move Your DNA.

(SIDE NOTE: High intensity exercise is not necessary to move lymph, and it can actually weaken your immune system.)

3) When you walk, swing your arms. You have a built in reflex for arm swing. Without thinking about it, your opposite arm and leg will move together. It’s called reciprocal arm swing. When you are carrying a baby or a purse, that arm tends to not swing, so try alternating sides (or finding an alternative that allows arm swing, like a sling or messenger bag). For optimal muscle use and lymph movement, keep your elbow pointing back behind you and the elbow “pit” pointing straight ahead as your arms swing. Then keep the arms straight (not bent like a race walker), and push them back behind you. More on this here. Yes, you’ll get more toned arms (say good-bye to that flap on the back of your arm), but more importantly, it is essential for breast health!

Now, take a computer break, and go move that lymph!

 

PS- If you want more, here a few 20-30 minute classes that target these areas. Click HERE, then choose one of the following titles:

A Real Pain in the Neck, Rhomboid Madness, Adductor Madness, Take a Load off Your Chest & Hips, Frankie Says: Relax the Psoas

Pelvic Health, Pregnancy

Sneeze Pee

Sneeze pee.  If we are honest, most of us will admit that this has happened once or twice….you laugh, sneeze, cough,  jump, or some other high pressure activity….and you pee yourself.  Just a little.  (Or a lot.) It’s VERY common, which has led many of us to believe that it’s NORMAL. We accept it as an inevitable part of aging or something that happens once we’ve had children.  Incontinence is prevalent among women who have never given birth and in men as well.   I experienced sneeze pee in my early twenties before I found Restorative Exercise™.  (I’m happy to report that it’s now resolved.)  I’ve been talking about urinary incontinence, but you can have fecal incontinence too.  I came across this ad in a magazine last week.

butteryfly

NOT OK!!

The message I have for you today is this: incontinence is not a natural part of human function, and you have the power to change it.

Here are 3 things you can do right now to start improving it:

1) Stop doing kegels.  A too tight pelvic floor is at the root of incontinence (and other pelvic floor disorders), and kegels will make this worse.  Kegels may help in a short term way, but they are a band aid and don’t address the root cause.  You can read why here.

2) Instead of kegels, start squatting.  Squatting uses the gluts.  Strong gluts pull posterior (back) on the sacrum, which in turn pulls on the pelvic floor, stretching it out to its proper length.   It’s good to note that we are often too tight and weak to squat without some preparation.  Try these prep exercises to start increasing mobility as you practice squatting.  You don’t have to go into a deep, full squat to reap the benefits.  Keep your shins vertical (see below) to help you use the gluts and hamstrings (on the back of the thigh) instead of the quads (on the front).  Hold onto a door knob or pole  if you feel like you are going to fall over backwards.

RTsquat

3) Exercises are great, but you will see changes MUCH faster if you change your habits too. Read Fast Fixes for Pelvic Floor Disorder to learn some simple  lifestyle changes you can make.

If you are dealing with incontinence or any other pelvic floor disorder (and live in Middle Tennessee), you may want to attend the Pelvic Floor Workshop at Blooma Nashville this Saturday, September 19.  This class will use a combination of lecture and exercise to help women understand the mechanical causes of pain and disease and give them practical tools for change.  Participants will learn corrective exercises and lifestyle modifications to heal and prevent common ailments.

This class is for any woman who has experienced (or would like to prevent):

Pelvic organ prolapse

Incontinence

Menstrual cramps

Sexual dysfunction

Hip, knee, back and pelvic pain

High blood pressure

SI joint pain

Edema, swelling

A cesarean section (a pelvis that was “too small” or a baby that was stuck/breach/posterior)

Pelvic floor trauma

 

If you can’t make the workshop, consider a private session. We can work together to get rid these painful and embarrassing issues!