If your shoulders move towards your ears on inhale, your diaphragm isn’t working to its full potential. Exhale completely (you can’t take a good inhale without a good exhale). As your ribcage expands, relax and release your belly and pelvic floor (this means your belly should gently expand on inhale, not contract!!). On your inhale, expand your ribcage in 360 degrees (like an umbrella opening). Here’s a crash course in diaphragmatic breathing: You may notice some reduction in symptoms just by reducing overall tension in the body. A lot of us carry tension in our pelvic floor, just like in our shoulders, and that tension can be a direct contributor to pelvic floor symptoms. As you breathe diaphragmatically, you massage this nerve, activate it’s relaxation response and help your body chill out. Breathe.ĭiaphragmatic breathing takes the pelvic floor through its full range of motion, including a lengthened or relaxed position. Making sure we BREATHE and RELAX in times of stress is the first line defense against many pesky pelvic floor symptoms.īonus: The vagus nerve, which is intimately involved in our body’s relaxation response, passes through the diaphragm. If you are experiencing any pelvic floor symptoms like pain, pressure, sensation of bulging or increased leakiness, try out some of the following tools which may help reduce your symptoms. Also know, you can probably do a little bit to mange your symptoms. If you are experiencing an uptick in pelvic health symptoms, please know, it’s pretty normal under the circumstances. Right now we’re bombarding our system with most or all of them. Any of these factors individually can influence our pelvic floor health and sensations of discomfort. Without knowing you personally, I can make a pretty educated guess that right now: stress is high, you might not be sleeping as well, your exercise routine is different than it was, you might be carrying kids a lot more than you were, and you’re eating in ways that are a little different from “before”. When we think about WHY pelvic floor symptoms crop up on a dime, here are some of the factors we might consider:ġ) Lifestyle: Are you experiencing an increase in stress? A decrease in sleep?Ģ) Activity: Are you moving or not moving in ways you normally would? Are you experiencing new loads? Maybe you’re trying out a new online fitness class?ģ) Diet: Have you changed what/how you are eating? Is your GI tract on the fritz? Over the last year, I’ve witnessed a lot conversation centered around the social/emotional toll of the coronavirus pandemic and the abrupt changes it has imposed on our lives.īut what about the physical toll? If you are pregnant, if you’ve recently had a baby, if you already have any kind of pelvic health concern, you might have noticed that symptoms of pelvic pain, leaking, sensations of bulging or prolapse may have appeared (or reappeared) with a vengeance.
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