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A Pilates Success Story: Weight Loss and Walking a Mile

My name is Carol Shulman. I’ve been doing Pilates at Move Wellness since February 2018. This is my story.

 

100 Steps Forward

Last Digest-Your-Turkey day, I awoke with excruciating back pain. That’s not new: I had disk surgery in my late 20’s, have had two hip replacements, and I have osteoarthritis in my spine; any kind of semi-strenuous bending/lifting (see: “Remove turkey from oven”) often causes next-day back and sciatic pain. I also haven’t been able to walk any distance since my last hip replacement about 15 years ago. Standing up for one of my weekly 4-hour weekend cooking marathons (mostly vegetarian, always from whole real foods) left me gasping on the couch. Putting in my veggie garden was guaranteed to lay me low.

Here’s what was different this time: I was finally fed up. So, I signed up for physical therapy, intending to get gait training to learn to walk again. After 24 sessions, I was no longer in constant pain, but I was no closer to walking normally. My one attempt, mid-way through PT, was a disaster. After only 100 steps, the pain was too intense to continue. *SO* discouraging!

 

Trying Pilates for the First Time

At the end of January, my therapist gently explained that insurance wouldn’t pay for any more PT. She patted my leg, and said, “You simply have to get stronger,” and recommended the Transition Program at Move Wellness. My mom had recently died and left me a bit of money, so I decided to invest it in myself. I signed up for personal Pilates training with some dude named Tony. My goal is to walk a mile without discomfort.

I did this despite being skeptical. I always thought of Pilates as something for The Real Housewives of , and that is definitely not me! My skepticism wasn’t improved upon meeting Tony. He initially didn’t match my mental image of a Pilates trainer. But I remembered that the lady who did my intake told me “every personal trainer here has a story.” And it’s not like I am some kind of athletic goddess. (Although I was quite athletic in my younger days, I’m now 64, overweight, have a desk job, and tending toward couch potato, at least in the winter.) So, I chided myself for being judgmental and decided to roll with it and have my first session.

It was freaking AWESOME! Tony — unlike me — was entirely nonjudgmental; I’ve come to understand that’s a thing at MOVE Wellness Studios. He was kind, gentle, attentive, motivating, and explained things very clearly. I felt great after that first session! Mind you, when he first asked me to do a simple back extension exercise, I couldn’t even fathom what he was talking about. And I thought we were doing “side-line leg work,” whatever that was. I could barely do 5 clams. Now I’m doing 10 clams each side against a resistance band, and I can lift my arms off the mat when I do those pesky back extensions. And now I do side lying leg work, and my hips no longer wobble when I circle my leg, toes pointed and “reaching long.”

Even though the Reformer reminds me of a cross between a rowing machine and a torture rack, I’ve grown quite fond of the work we do there. I’ve worked with a couple of other trainers, both just as warm, supportive and effective as Tony. But I feel like I have a special bond with Tony; no one motivates me better than he does! (By the way, I was totally wrong about him…he is a man of steel!) I haven’t lost much weight yet, and I can’t yet walk a mile without pain.

 

But after 4 short months I’m seeing the benefits of Pilates:

– I’m beginning to reconnect with my inner athlete.

– I’ve lost a dress size.

– My posture is better.

– I can garden, cook for hours, and do heavy housework without paying for it later.

– I’ve got actual (semi-firm) haunches instead of marshmallow butt cheeks.

– I’ve walked as much as 0.8 miles in day, which is quite a ways from those pitiful 100 steps!

 

Carol Pilates Success Story Before Pilates, gardening caused Carol to have next-day pain and stiffness, but now she can garden without paying for it later.

This summer, I can’t wait to see how much easier it is to climb up the tiny boarding ladder into my boat and how much stronger my frog-kick is when swimming. And now that the weather is better, I’m starting some more systematic “mindful walking.” I have no doubt I’ll hit that mile before summer’s out.

I’ll echo Tony’s story: Signing up at MOVE Wellness Studios was one of the best decisions of my life!

 

 

Interested in becoming a Pilates success story yourself? Try an introductory session today!

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I Made It: Part Three

This content has been updated January 9, 2020.

We are thrilled to share this inspiring three-part series by MOVE Wellness Studios Trainer Tony Brutz. Enjoy Part 3 below. You can click here to read Part 1 and Part 2.

February 2016 was the first weekend of the Mat training program. There were eight other students with me in the class. We all staked out a spot on the floor…Wait… There is something I forgot to mention. Before the classes started a few of the MOVE Wellness Studios trainers mentioned that a lot of information would come at me all at once. It may be overwhelming at first, but just hang in there don’t panic. Then one day everything will just click. Ok, now back to the first weekend… Our trainer for the Mat class was Aimee. She was and is a fantastic trainer. I mean this lady really knows her stuff. We started getting into everything right away. Quickly I realized why the trainers gave me the heads up. It was a lot of data to process in a short time. I mean I was getting new terms thrown at me left and right: Patella, vasti, concentrically, eccentrically. Transversus abdominis? Isn’t that a character from Greek mythology? All of us in the class left that weekend a little shell-shocked. Even though I was warned and told not to panic, well guess what happened. That’s right. I panicked. What did I get myself into? I can’t do this! How can I get out of this? How do I tell everyone at MOVE Wellness Studios? I will never be able to walk into MOVE Wellness Studios again. The world is coming to an end and I never did find out who shot JR. Yep, not one of my finer moments. I took a deep breath and collected myself and after a quick internet search I found out that it was Mary Crosby’s character of Kristin that shot JR. Hope I didn’t spoil that for anyone. That night I decided to just sleep on it and see how I felt the next day.

When I got up the next morning I was feeling a little less overwhelmed. I just remembered what I was told and decided to keep on keeping on. As the weekends went on, it started to get a little bit easier. Then one day, it started to click. Not that I was great, but it all started to make more sense. I even learned what transverus abdominis meant. Hint, it’s not a character from Greek mythology. Once I started practice teaching and observing other trainers it started to click even more. That moment of fear after the first weekend could have derailed everything. Lucky for me I didn’t have to go it alone. I had a great group of classmates that were going through the same experience. Add the MOVE Wellness Studios staff and I had a pretty awesome support group.

So, about one year after starting the training program, I am an instructor at MOVE Wellness Studios. I am enjoying the teaching I have been doing thus far and I am so looking forward to what the future has to bring. This last year has been great, even when things were tough it was still fun. Not that everything went smoothly. The training took up so much time that I began to neglect my own health. I fell back into some bad habits and they started to add up. Then those negative thoughts began to show their ugly heads. It took some time to pull myself back up and get back on track. I had to look back to that December day in 2014 and try to remind myself why I started this whole journey. Of course trying to lead a healthy life was a huge reason. Then something hit me, something I thought about even back in 2014. It was not just that I needed to treat myself better, but that I deserved to treat myself better. I know that may sound funny, but think about that for a minute. Sure we try to eat healthy and exercise, which is great, but how often do we treat ourselves the way we should? We forgive others when they make mistakes, but how often do we forgive ourselves for ours? We give compliments to family, friends, heck sometimes even strangers. You’re so talented, intelligent, kind, beautiful, and creative. How often though do we say those things to ourselves? How often do we give ourselves credit for our own accomplishments? It is one thing I think many people neglect to do for themselves. It suddenly dawned on me that I was neglecting doing it for myself. I would focus on my faults but never give myself the credit I deserved. It was about time I started treating myself with that kind of caring and respect. We all fall sometimes. We just need to stop beating up ourselves over it and get right back up.

Just MOVE Wellness Studios

So, why did I decide to become a trainer? That is a brilliant question that deserves an equally brilliant answer, but I will give you my answer instead. I can sum up why I became a trainer in one word; MOVE Wellness Studios…That’s it, just MOVE Wellness Studios…OK fine, I’ll elaborate. What Elaine and Robin have created with MOVE Wellness Studios is wonderful. The staff at MOVE Wellness Studios is a great reflection of the values that they hold. I told you I would explain the reason I name dropped throughout this post. All the trainers that I mentioned earlier were the ones teaching when I first started at MOVE Wellness Studios. Not only were they incredible at what they did, but also they were compassionate, caring, encouraging, and supportive. Along with Elaine and Robin, they helped me accomplish so much more than I would have ever thought when I first started this journey. To all of you wonderful ladies, thank you so much for your encouragement and support. You all were the main inspiration for me wanting to become a trainer. The first day of class we had to go around and introduce ourselves and tell everyone what we hoped to do with everything we learn during the training. I said, “I hoped to be for others what MOVE Wellness Studios has been for me.” I want to help others achieve their goals and now I am getting to do that. I am so glad I decided to do the training and would recommend it to anyone. Do I have any advice for anyone who may sign up for the training in the future? Why yes, I do. My advice would be this, to quote Douglas Adams, “DON’T PANIC!”

Tony Brutz teaches Gentle Pilates class at MOVE Wellness Studios on Tuesdays at 6:00PM. He is also available for private sessions.

About the MOVE Comprehensive Pilates Instructor Training Program

If you have ever considered Pilates as a career or as an enhancement to your current profession, we invite you to join us January 15, 2020 at 6:30PM for Talk and Train. This open studio event will offer you a preview of the MOVE Instructor Training Program. Come get your questions answered and see for yourself what the MOVE Instructor Training Program is all about. If you can’t make the event, you can also schedule a free 15-Minute Consultation with one of our Instructor Trainers. Get started on your own journey today!

 

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It Turns Out She Was Talking About Me┃Tony Brutz

This content has been updated January 9, 2020.

We are thrilled to share this inspiring three-part series by MOVE Wellness Studios Trainer Tony Brutz about his journey from running his first 5K to becoming a certified Pilates Instructor.  Enjoy Part 2 below, and click here to read Part 1. 

MOVE Wellness Studios wasn’t like any other gym or studio I have seen or visited. The studio was warm and welcoming. Instantly I felt like this could be a place I could workout and feel comfortable. The first question I asked was, “Is this place just for women or do men workout here as well?” The staff at the front desk assured me that men do in fact workout at MOVE Wellness Studios. I continued to ask questions and one of the trainers, Rochelle, was able to help answer them. It quickly became apparent that the people at MOVE Wellness Studios are just as warm and welcoming as you would expect. After that meeting, I signed up for a package of private sessions with Rochelle and my Pilates adventure was about to begin.

My first session was approaching. That stupid self doubt started to creep up. I can’t do this. What was I thinking? They are going think I am an idiot. Rochelle made me feel instantly at ease. There was no judgment. I felt like I had her full attention for the entire session. She was really paying attention to me, to what I needed and my goals. I was doing an AB prep exercise, and when I finished the first rep she asked, “Did you feel tension in your neck?” I thought to myself, yes, yes I did feel tension in my neck. How did she know that? She must be a mind reader. Well, maybe not a mind reader, but she just really knew what she was doing. The sessions went so well that I decided to get a membership to try the different classes.

The first class I took with a different trainer was the men’s class. Since I was the new guy, the instructor spent a little extra time with me to make sure I was using proper form and able to follow along with the class. Then I took a reformer class with Davy. Just like the other trainers, Davy spent time making sure proper form was being used with everyone in the class. With each new class, I got to work with many of the other instructors: Lauren, Nicole, Shannon, Sammy, Elaine, Jane, and Julie. The one thing that stuck out was that all of them are amazing. I know I named dropped a lot here but there is a reason for it but we will get to that later. After just four months at MOVE Wellness Studios, I decided to become a trainer.

Me…A Pilates Trainer?!

One day Elaine mentioned that they were going to do an instructor training course that coming February. I asked her if anyone could take the class or was it just for people who already had training experience. She told me that anyone could and asked me if I was thinking about taking the training. When I told her that I was thinking about it, she leaned over the front counter where we were having the conversation and said, “I would love to have a male instructor here.” That’s nice, I wonder who she has…Wait! …What? Did she just offer me a chance to teach at MOVE Wellness Studios? No, she couldn’t have been talking about me. I was thinking about just getting information for myself to maybe help out friends and family if I felt comfortable. It turns out she was talking about me. Our conversation went on for about an hour. At the end, she had me thinking about the possibility of teaching.

Shortly after my talk with Elaine, I had a session with Rochelle. During the session I told her that I was thinking of taking the training. To be honest I was still unsure about what Elaine had said about giving me a chance to teach at MOVE Wellness Studios (sorry, Elaine). I just wasn’t used to having anyone have that kind of confidence in me. It meant so much to have someone offer that kind of support. I mean I’ve only been doing Pilates for four months. Why would she give me a chance after only four months? Rochelle told me that if Elaine says it she means it, and also gave me her thumbs up as well. As the other trainers found out about me taking the training they all gave me their full support. I am telling you this part of the story because the support from this group of people is amazing. That support was a big part of me being able to get through the training.

Click here to continue reading Part 3.

Tony Brutz teachers Gentle Pilates class at MOVE Wellness Studios on Tuesdays at 6:00PM. He is also available for private sessions.

About the MOVE Comprehensive Pilates Instructor Training Program

If you have ever considered Pilates as a career or as an enhancement to your current profession, we invite you to join us January 15, 2020 at 6:30PM for Talk and Train. This open studio event will offer you a preview of the MOVE Instructor Training Program. Come get your questions answered and see for yourself what the MOVE Instructor Training Program is all about. If you can’t make the event, you can also schedule a free 15-Minute Consultation with one of our Instructor Trainers. Get started on your own journey today!

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The Single Best Decision of My Life | Tony Brutz

This content has been updated January 9, 2020.

We are thrilled to share this inspiring three-part series by MOVE Wellness Studios Trainer Tony Brutz about his journey from running his first 5K to becoming a certified Pilates Instructor. 

The Single Best Decision of My Life (Part 1)

So here I am, after almost one year of taking classes, studying, practice teaching, and starting my Pilates apprenticeship. I am now an official trainer at MOVE Wellness Studios. All that hard work has paid off. Being a trainer allows me to help others lead a healthier life and share my passion for Pilates. How did I get to this point? Why did I decide to become a trainer? So glad you asked. To answer those questions I have to go back a few years. Don’t worry; it won’t be that long of a story…well maybe a little long…ok, I promise it will be shorter than War and Peace.

It was October of 2014 and I had just finished my first 5K. Even though I should have felt great about running a 5K, I use the term “running” very loosely. I felt a bit depressed. Don’t get me wrong, I was happy that I finished the run, but after training for months my health still hadn’t improved much. The weight wasn’t coming off, and if anything I had gained weight. Even though weight is only one part of health, it was a big issue for me. It has always been tied to my lack of self-esteem and feelings that I was in some way less than others. Ok, this just got a little heavy. Don’t worry, just stay with me, it gets better. I wouldn’t be writing this post now if it didn’t. It was also at this time that it really started to play on my mind that it was only six months until I would turn 40. This was a big deal because I never thought I would make it to 40. Taking care of myself the way I should have just wasn’t a priority. In part, because I just didn’t believe I deserved that kind of care. Treating myself better, both physically and emotionally, had to become a new priority. It just took a few more months to make that priority a reality.

Kicking It Up a Notch with Pilates

Mid December of 2014 I had enough. January 1st, 2015 I was going to do it, I was going to take much better care of myself. First off, I needed to work on my eating habits. Eating whole foods and staying away from premade/prepackaged food was going to be the plan. Also, that year I was not going to eat anything deep-fried, no fast food, and no pizza. Spoiler alert, I did it, I didn’t eat any of those things for the whole year. Trust me that was big accomplishment because I love me some pizza! Now that I had a nutrition plan, it was time to set a plan for the exercise part. I decided to run at least one race per month from April to December. A friend of mine gave me a few running schedules to start training for my future runs. Now that I had my plan set, it was time to put it into practice.

The first few months of 2015 were going great. I was sticking to the plan and it was working, not just physically but mentally as well. My mood was improving and my confidence was getting better. Then I decided I wanted to kick it up a notch. Surfing the web I found a bunch of gyms that offer fitness classes. That is when I came across the website for MOVE Wellness Studios.   After my research, I made what I believe is the single best decision of my life – I walked through MOVE Wellness Studios’s doors.

Click here to continue reading Part 2.

Tony Brutz teaches a Gentle Pilates class at MOVE Wellness Studios on Tuesdays at 6:00PM. He is also available for private sessions.

About the MOVE Comprehensive Pilates Instructor Training Program

If you have ever considered Pilates as a career or as an enhancement to your current profession, we invite you to join us January 15, 2020 at 6:30PM for Talk and Train. This open studio event will offer you a preview of the MOVE Instructor Training Program. Come get your questions answered and see for yourself what the MOVE Instructor Training Program is all about. If you can’t make the event, you can also schedule a free 15-Minute Consultation with one of our Instructor Trainers. Get started on your own journey today!

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Rainbow Squats and Killer Rows: Why You Need TRX and Pilates in Your Life

 

Our thanks to MOVE Wellness Studios community member Emily Douglas for sharing her thoughts on her favorite class.

We’ve all got that one MOVE Wellness Studios Pilates class that, come hell or high water, we refuse to miss because we just love it that much. And for me, that class is Power Pilates w/TRX on Tuesday mornings.

A brilliant blend of foundational Mat Pilates and highly effective strength training, this class has become an essential part of my week. There are plenty of reasons to take it, but here are my top five reasons to take TRX and Pilates:

1. Half-and-half = Happiness

Not sure you’re really up for a TRX class? No worries. Because half this class has nothing to do with TRX. The beauty of Power Pilates with TRX is that it’s the best of both worlds, including traditional Mat Pilates and TRX suspension training. You get to warm-up with your favorite mat exercises and then jump into some beginner-friendly strength training. And thanks to the moderate pace of the class, you can learn to use the TRX as you go. No experience necessary!

2. The magical mat warm-up

For me, the magic of this class lies in the warm-up. Much of the effectiveness of TRX training comes from proper engagement of your shoulders and transverse abdominis. And that’s exactly what you get thanks to the first half of this class: purposeful mat exercises designed to get you on and aligned, so that when you do transition to the TRX portion of class, everything’s working exactly how it should be.

3. Deep squat satisfaction

If you’re secretly resentful of your toddler because she can effortlessly squat down to the floor with heels flat and you can’t, please raise your hand. For most of us, age, injury, and perhaps just plain old genetics prevent us from finding that blissful deep squat position as adults. But TRX changes that. While the goal of a TRX squat still is to use your lower body and core strength, relying on your upper body as little as possible, the extra support from the trainer allows you to safely find that lower squat position without sacrificing form or stability.

4. Fancy feet-in-straps

“Feet in straps” work on the TRX is the part of this class that you will love to hate. Think a good barre class gets your glutes and hamstrings burning? Just wait until you’re asked to “drag your heels through the sand” while holding a glute bridge on the TRX. It’s a mildly tortuous and wildly beautiful way to round out an already fabulous class.

5. Row, row your back

For those of us who sit hunched over a keyboard all day, getting out of our pecs and shoulders and re-engaging our back muscles is essential. And actually strengthening our backs while doing so is icing on the cake. The rowing series we move through in the TRX part of this class is superb. Like all TRX work, you can make it as easy or as challenging as you like based on the angle of your stance. And nothing feels better than pulling up after that last row to roll through a nice back and shoulder stretch with your hands in the straps.

Try TRX and Pilates You just might like it.

Whether it’s my tight shoulders or compromised hip tissue, there’s always something preventing me from keeping up with the pace of more traditional hour-long TRX classes. But I also crave classes that give me a chance to dig into some more focused strength training. Power Pilates with TRX has been the answer to that problem for me.

Whether you’ve been looking for another good mat class, but have been turned off by the TRX, or you’ve been hoping to try something new but not too intense, you should give this class a try. Even if you decide it’s not for you, you’ll at least get to laugh a little as we all fumble through strap choreography and enjoy your trainers ever-growing list of creative cues.

 

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10 Reasons You Should Take a Group Pilates Class

MOVE Wellness Studios Trainer Lauren Miller offers 10 fantastic reasons to incorporate group Pilates, Reformer, Yoga, Barre or HIIT classes into your fitness routine.

10 Reasons You Should Be Taking Group Classes at MOVE Wellness Studios

  1. Economics. Classes are cheaper than private lessons.
  2. Socializing is good for you. Group activities can boost mood. Attending a class regularly connects you to a group of people. Its good to connect with other humans.
  3. You can learn from watching other people when they do something well.  For example you might notice and admire a person who always seems to flow with ease thorough the exercises: go ahead and copy them.  And you can also learn when people do things not so well.  For example noticing that a person who always looks at the floor while they exercise suffers from slumped shoulders and neck tension may encourage you to stand a little straighter and look up more yourself.
  4. It gives you a context for your progress.  The feedback you get from yourself on how you are doing is not always accurate.  Seeing how you fit in with a population of other movers will give you more information about how tight or loose, strong or weak, coordinated or not you really are. For better or worse.
  5. It’s good to move more. You are what you do everyday. There is no substitute for regular practice.
  6. Brain health: When you take more classes you are more likely to try something new. Trying new things keeps your brain healthy.
  7. It encourages independence. It’s great to get specific personal feedback from a trainer, but ultimately you are the one who lives in your body. When you go to group class, the fact that the teacher cannot guide your every move means that you have to take care of yourself, and implement, expand and deepen your understanding of the work you do with your trainer. Just as a student musician should take private lessons, but also must rehearse and play with the orchestra in order to learn and grow, you must take opportunities to move with a group to improve your skills.
  8. It holds you accountable and makes you more likely to fulfill the goals you’ve set for yourself. You are 500% more likely to do those exercises you know you are supposed to do if you’ve made an appointment and have paid for the class. I just made that statistic up, but its true.  And you know it.
  9. You will magically start to transform just by virtue of regular attendance. 90% of success is showing up. I also made that number up. But it’s also true. Trust me, the hardest part of transforming yourself is just putting on the work out clothes and showing up in the studio.  Ok, some of the actual exercises are pretty hard too. But you definitely don’t get any better at them in the classes you don’t attend.
  10. It’s fun. Just do it.

Ready to join a class?  MOVE Wellness Studios offers a wide variety of small group classes including Pilates Mat, Gentle Pilates Mat, Pilates Reformer, Yoga, Barre, Gyrokinesis, HIIT and more. You can check out our schedule here. Ready to commit? Ask about MOVE Wellness Studios’s unlimited monthly class packages next time you’re in the studio.

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How Pilates & Gyrotonic Can Help Strengthen Your Pelvic Floor

Urinary Incontinence – Are You Among the 1 in 3?

Urinary Incontinence – are you familiar with these words? I am sure you have heard the joke – “laugh until you leak” or seen the commercials for “discrete pads for women”.  Odds are, if you are a woman, then you or someone close to you is dealing with incontinence on a daily basis. Studies have shown that 1 in 3 women suffer from urinary incontinence – which is an uncontrollable loss of urine.  There are two main types of urinary incontinence. Stress urinary incontinence which is when you “leak” when you cough, laugh, sneeze etc, and urge urinary incontinence which is the “gotta go” feeling some women experience and are then unable to hold their urine.  It is also possible to have a little bit of both types of incontinence which is referred to as mixed urinary incontinence. You may have heard from friends or read online that at certain times in your life incontinence is inevitable, like when you are pregnant, if  you have had multiple children, if you are nearing menopause, or if you are a runner. Well, I have great news for you! You are not destined to have “leaky faucets” just because you fall into any of these categories. There are steps you can take to help improve and even resolve incontinence.

Strengthening Your Pelvic Floor

The key to helping to gain your life back from incontinence lies in a few muscles that most people are unaware they have, or unaware of their function…the pelvic floor. Your pelvic floor is a network of muscles that spread across the bottom of your pelvic cavity like a hammock. They have many functions including supporting the pelvic organs such as the uterus, bladder, and rectum. They also help to withstand increases in pressure that occur in the abdomen with activities such as coughing and sneezing, and they help to enhance the sexual response. These are the muscles you are targeting when doing kegels. Many women have probably heard of kegels, but did you know that studies have shown that most women are unable to perform a proper kegel contraction without some education? It takes diligence, awareness, and practice to perform an effective pelvic floor contraction or a kegel.

How Pilates & Gyrotonic Targets the Pelvic Floor

At MOVE Wellness Studios in our Pilates and GYROTONIC sessions, the pelvic floor is a target of our connection to the “core” and we cue and train the contraction of these muscles as regular part of our private sessions and classes.  You learn how to do this in your first session and we work to build tone of the pelvic floor and other related muscles.  As small, local stabilizing muscles, it takes a little bit of time and focus to “feel” this area of our body work but quite often, learning to breathe in a way that supports toning the pelvic floor has other benefits such as releasing stress, relieving low back pain and building core strength.

Kegel Exercise to Strengthen the Pelvic Floor

  • Sit on a flat surface like a chair or bench with a rolled up towel or pillow between your knees.
  • Take a few breaths releasing your shoulders and sitting up tall with your feet flat on the floor.
  • Take a breath in to prepare and on your first exhale gently squeeze the towel.  Notice the area of your pelvis that is in contact with the chair.
  • On your second exhale, try to lift the center of your body off the chair, while gently squeezing the towel.  Do not contract  your large gluteus muscles but keep the focus more to the center and keep it very gentle.
  • Hold the contraction for the length of your breath, relax and inhale and do it again.
  • Repeat 10 breaths, twice per day.

Note: this is just a basic introductory exercise and if you have pain or any other symptoms after practicing it, discontinue it and get help from your physical therapist or doctor.

Physical therapy can be a great option for women who are suffering from incontinence that is more severe and truly impacting their quality of life. A pelvic floor physical therapist has special knowledge in the anatomy and function of the pelvic floor and how dysfunction in this area can lead to issues such as incontinence. Your pelvic floor physical therapist will assess your pelvic and lumbar spine alignment, as well as the strength, endurance, and function of your pelvic floor along with related musculature such as your core and gluteal musculature. They will then identify areas of dysfunction to help formulate a treatment plan geared specifically to your needs to help decrease your incontinence and get you back to living your life without the hassles of urinary incontinence.

For more information, join us on May 4th at 5:30PM for Incontinence Night at MOVE Wellness Studios. Click here for more information.

This post was authored by Stephanie Hemker, PT, DPT and Elaine Economou, PMA-CPT

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