Tag Archive for: Breathing

Pilates Exercises to Strengthen Your Pelvic Floor Muscles

Pilates for pelvic floor health

We’re proud to share that this blog post has been published in the April 2022 issue of The Brick Magazine!

One of the most important things to understand about pelvic health is that your pelvis is part of a larger integrated system. Each of us has a unique physical structure. And once we take the time to understand the structure of our bodies and how individual parts work together, developing our overall health and well-being becomes considerably easier.

Equally important is the simple fact that anyone can improve their pelvic floor health through smart, effective movement and exercise. Simple Pilates exercises can help strengthen your pelvic floor and bring more awareness to your body.

Sign up for an introductory package for an assessment of your individual needs and customized instruction.  

A Pilates trainer explaining pelvic anatomy to a client

What is 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. This is where body awareness and Pilates can be helpful.

Benefits of Pilates for the pelvic floor

  • Releases stress 
  • Relieves low back pain
  • Builds core strength 
  • Helps improve pelvic floor disorders, including urinary incontinence

“How can I tighten my pelvic floor muscles fast?” It’s not just about Kegel exercises

When it comes to your pelvic health, “slow and steady” truly does win the race. Unfortunately, so many of us are taught to approach exercise fast and furiously. So, if you’re one of those people who always assumed that any good exercise requires squeezing the bejesus out of whatever muscle you’re trying to work, congratulations, you don’t have to do that anymore.

True pelvic health means moving beyond the notion of simply doing targeted exercises like Kegels and muscling through things, and instead working more organically, starting with our basic alignment and breath.

Performing isometric exercises like Kegels without a basic understanding of your own structure and the shape and needs of your pelvic floor can actually have a negative impact. Which is why working through pelvic pain or discomfort is never a good idea. The goal is always to reconnect your body’s natural movement system to restore healthy patterns.

A Pilates trainer working with a client on the Cadillac

Gentle Pilates, GYROTONIC® exercise and pelvic floor awareness

Engaging in specific simple exercises on a daily basis will have the greatest impact on your body. Which is why working with someone who has professional expertise can be essential for starting things off right.

Movement professionals such as pelvic health physical therapists, Pilates instructors and GYROTONIC® method trainers can see things in your body and the way you move that you simply can’t or are not yet aware of. Having eyes on your body in that way can help you more quickly unravel any postural issues or imbalances you might have and help you find proper alignment to help you work effectively on your own.

Just becoming aware of your pelvic floor – what it is and how it feels – is a helpful first step for most of us. Because although we think we understand it in theory, many of us very rarely take the time to stop and get a true sense of how it feels. You can help build awareness of the pelvic floor with these four easy steps: 

Step 1: Try this exercise for pelvic floor awareness

Sit upright on a chair with a lengthened spine. Take a few deep breaths, letting your ribs expand on the inhale and contract on the exhale.

Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your tailbone in the back and your pubis symphisis in the front, which is the joint between your two pubic bones. You won’t really be able to feel the tailbone or pubis symphisis, but imagining them centrally situated in relation to your sits bones can give you an overall sense of your pelvic floor.

A MOVE Trainer sitting on a Gyrokinesis stool

Step 2: Gentle engagement of the pelvic floor

Now with all those four points in mind, settle into the middle of your chair again and think about the tissue contained within those four points. That’s what you want to think about when we talk about engaging the pelvic floor. But that engagement should be a subtle sensation, not an intense squeeze.

The muscles and tissue here work differently; it’s not like flexing a bicep or squeezing a glute muscle. Performing gentle Kegels should feel like a lift and narrowing of the pelvic floor tissue rather than a squeeze.

Step 3: Learning to breathe optimally

Breathing. Meditation. Mindfulness. We talk and hear about these concepts a lot, and know they’re important. But it can be hard to really understand why and then put them into practice in ways we find useful.

Breath work is what I like to think of as a “clean slate” exercise. We have little to no sense of how we actually feel or what’s going on with our bodies if we don’t take a moment to breath first. For most of us, we often skip this step simply because we feel like we don’t have the time for it. But beginning with the breath gives us a starting point; a place where we can become aware of what’s happening with our body and can gauge any changes as we progress through movement.

A MOVE Trainer stretching in an X shape on the floor

You can work on breathing while sitting upright or lying down. Start by simply letting your body relax and taking a few easy breaths. And as you breath, notice where you feel the breath expanding in your body. Chest? Ribs? Belly?

From there, picture your full ribcage. And as you breath, think about sending the breath into the back and sides of the ribcage.

Then, imagine your body as similar to a balloon. On the inhale, fill the balloon with air, and then picture the tissue and muscles of your pelvic floor gently lifting with the balloon on the exhale, all while keeping the rest of your body fairly still.

Your abdominals might contract slightly, but otherwise you should try not to move your pelvis, glutes or hip flexors. Keep your bones and bigger muscles still.

Step 4: Gentle breathing and lifting the pelvic floor

It will take some time and practice to do this without automatically trying to force or overwork your muscles. And that’s why starting small with that simple pelvic awareness is important. It helps you build the organic contractions and stimulation you’re aiming for and avoid any bearing down or pushing out. Ultimately, it should feel as though there’s a little sling or hammock lifting everything up and releasing down.

Safe, effective pelvic floor exercises

There are several simple, everyday Pilates exercises focusing on the spine, hips, abdominals and legs that are perfect for building and maintaining pelvic health. And you’ve most likely heard about or tried at least a few of them.

Stretches for the back and spine such as cat stretch, hip rolls, hip release and spinal rotation. Simple abdominal exercises like leg slides, single leg lifts and the side leg series. All of these stretches and exercises can be learned quickly and easily performed at home on a daily basis.

MOVE Co-Founder Elaine Economou doing a hip roll exercise

Learn pelvic health exercises with gentle Pilates training

The primary reason we encourage newcomers at MOVE to sign up for an introductory package is because it’s hands down the best way for us to assess your individual needs and help you develop a safe, effective routine going forward.

One size does not fit all when it comes to our bodies and our pelvic health (or anything else for that matter), which makes customized instruction essential. Having expert eyes properly assess your body’s movement patterns and then having a one-on-one conversation with someone about your individual lifestyle and health goals is something we all need and deserve.

A Pilates Reformer small group class

Private Pilates training vs. small group classes

For some people, starting with private training to get that extra individual support works best. And for others, signing up for gentle and beginner level Pilates classes and Gyrokinesis classes after an initial assessment is the perfect way to get hands-on training in a small, supportive group environment.

Ready to find that pelvic lift? Call our studio at 734-224-2560 or email us at office@movewellness.com to sign up for an introductory session today.

There will be no pelvic floor left behind!

/0 Comments

Pilates Exercises to Strengthen Your Pelvic Floor Muscles

Pilates for pelvic floor health

We’re proud to share that this blog post has been published in the April 2022 issue of The Brick Magazine!

One of the most important things to understand about pelvic health is that your pelvis is part of a larger integrated system. Each of us has a unique physical structure. And once we take the time to understand the structure of our bodies and how individual parts work together, developing our overall health and well-being becomes considerably easier.

Equally important is the simple fact that anyone can improve their pelvic floor health through smart, effective movement and exercise. Simple Pilates exercises can help strengthen your pelvic floor and bring more awareness to your body.

Sign up for an introductory session for an assessment of your individual needs and customized instruction.  

A Pilates trainer explaining pelvic anatomy to a client

What is 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. This is where body awareness and Pilates can be helpful.

Benefits of Pilates for the pelvic floor

  • Releases stress 
  • Relieves low back pain
  • Builds core strength 
  • Helps improve pelvic floor disorders, including urinary incontinence

“How can I tighten my pelvic floor muscles fast?” It’s not just about Kegel exercises

When it comes to your pelvic health, “slow and steady” truly does win the race. Unfortunately, so many of us are taught to approach exercise fast and furiously. So, if you’re one of those people who always assumed that any good exercise requires squeezing the bejesus out of whatever muscle you’re trying to work, congratulations, you don’t have to do that anymore.

True pelvic health means moving beyond the notion of simply doing targeted exercises like Kegels and muscling through things, and instead working more organically, starting with our basic alignment and breath.

Performing isometric exercises like Kegels without a basic understanding of your own structure and the shape and needs of your pelvic floor can actually have a negative impact. Which is why working through pelvic pain or discomfort is never a good idea. The goal is always to reconnect your body’s natural movement system to restore healthy patterns.

A Pilates trainer working with a client on the Cadillac

Gentle Pilates, GYROTONIC® exercise and pelvic floor awareness

Engaging in specific simple exercises on a daily basis will have the greatest impact on your body. Which is why working with someone who has professional expertise can be essential for starting things off right.

Movement professionals such as pelvic health physical therapists, Pilates instructors and GYROTONIC® method trainers can see things in your body and the way you move that you simply can’t or are not yet aware of. Having eyes on your body in that way can help you more quickly unravel any postural issues or imbalances you might have and help you find proper alignment to help you work effectively on your own.

Just becoming aware of your pelvic floor – what it is and how it feels – is a helpful first step for most of us. Because although we think we understand it in theory, many of us very rarely take the time to stop and get a true sense of how it feels. You can help build awareness of the pelvic floor with these four easy steps: 

Step 1: Try this exercise for pelvic floor awareness

Sit upright on a chair with a lengthened spine. Take a few deep breaths, letting your ribs expand on the inhale and contract on the exhale.

Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your tailbone in the back and your pubis symphisis in the front, which is the joint between your two pubic bones. You won’t really be able to feel the tailbone or pubis symphisis, but imagining them centrally situated in relation to your sits bones can give you an overall sense of your pelvic floor.

A MOVE Trainer sitting on a Gyrokinesis stool

Step 2: Gentle engagement of the pelvic floor

Now with all those four points in mind, settle into the middle of your chair again and think about the tissue contained within those four points. That’s what you want to think about when we talk about engaging the pelvic floor. But that engagement should be a subtle sensation, not an intense squeeze.

The muscles and tissue here work differently; it’s not like flexing a bicep or squeezing a glute muscle. Performing gentle Kegels should feel like a lift and narrowing of the pelvic floor tissue rather than a squeeze.

Step 3: Learning to breathe optimally

Breathing. Meditation. Mindfulness. We talk and hear about these concepts a lot, and know they’re important. But it can be hard to really understand why and then put them into practice in ways we find useful.

Breath work is what I like to think of as a “clean slate” exercise. We have little to no sense of how we actually feel or what’s going on with our bodies if we don’t take a moment to breath first. For most of us, we often skip this step simply because we feel like we don’t have the time for it. But beginning with the breath gives us a starting point; a place where we can become aware of what’s happening with our body and can gauge any changes as we progress through movement.

A MOVE Trainer stretching in an X shape on the floor

You can work on breathing while sitting upright or lying down. Start by simply letting your body relax and taking a few easy breaths. And as you breath, notice where you feel the breath expanding in your body. Chest? Ribs? Belly?

From there, picture your full ribcage. And as you breath, think about sending the breath into the back and sides of the ribcage.

Then, imagine your body as similar to a balloon. On the inhale, fill the balloon with air, and then picture the tissue and muscles of your pelvic floor gently lifting with the balloon on the exhale, all while keeping the rest of your body fairly still.

Your abdominals might contract slightly, but otherwise you should try not to move your pelvis, glutes or hip flexors. Keep your bones and bigger muscles still.

Step 4: Gentle breathing and lifting the pelvic floor

It will take some time and practice to do this without automatically trying to force or overwork your muscles. And that’s why starting small with that simple pelvic awareness is important. It helps you build the organic contractions and stimulation you’re aiming for and avoid any bearing down or pushing out. Ultimately, it should feel as though there’s a little sling or hammock lifting everything up and releasing down.

Safe, effective pelvic floor exercises

There are several simple, everyday Pilates exercises focusing on the spine, hips, abdominals and legs that are perfect for building and maintaining pelvic health. And you’ve most likely heard about or tried at least a few of them.

Stretches for the back and spine such as cat stretch, hip rolls, hip release and spinal rotation. Simple abdominal exercises like leg slides, single leg lifts and the side leg series. All of these stretches and exercises can be learned quickly and easily performed at home on a daily basis.

MOVE Co-Founder Elaine Economou doing a hip roll exercise

Learn pelvic health exercises with gentle Pilates training

The primary reason we encourage newcomers at MOVE to sign up for an introductory session is because it’s hands down the best way for us to assess your individual needs and help you develop a safe, effective routine going forward.

One size does not fit all when it comes to our bodies and our pelvic health (or anything else for that matter), which makes customized instruction essential. Having expert eyes properly assess your body’s movement patterns and then having a one-on-one conversation with someone about your individual lifestyle and health goals is something we all need and deserve.

A Pilates Reformer small group class

Private Pilates training vs. small group classes

For some people, starting with private training to get that extra individual support works best. And for others, signing up for gentle and beginner level Pilates classes and Gyrokinesis classes after an initial assessment is the perfect way to get hands-on training in a small, supportive group environment.

Ready to find that pelvic lift? Call our studio at 734-224-2560 or email us at office@movewellness.com to sign up for an introductory session today.

There will be no pelvic floor left behind!

/0 Comments

Mindful Movement: How to Create Routines to Improve Well-Being

Mindful movement habits to support our mental well-being

Confession: I am a movement nerd. But developing a mindful movement practice doesn’t mean you have to be too! I’ve spent decades thinking about physical movement and how to help more people incorporate it into their daily lives in positive, productive ways. Whether I’m teaching a Pilates class, helping people combat the cumulative effects of sitting at a computer all day, or working on my own GYROTONIC® practice, my focus is always on moving purposefully and mindfully. But what the heck does that mean? What does mindfulness look like when we connect it to physical activity and why should we care?

Mindfulness is a friendly conversation between your mind and body

Last year, I read a great article by Elizabeth Yuko that outlines why mindfulness is so often misunderstood and how she learned to use it to alleviate her own stress and anxiety. Yuko highlights the fact that mindfulness, as it’s explained by psychologists, is about observing your thoughts and feelings in an objective way. It’s not about zoning out and clearing your mind to calm yourself, but rather it’s a way of using your senses to notice the things around you, which in turn helps calm your mind and body. 

This idea of “noticing” and understanding why it matters is critical to mindfulness and creating successful movement habits. Noticing the sensations within our own bodies is called interoception. On a basic level, it’s how our bodies and brains speak to one another. It’s how we know when we’re tired, hungry or thirsty, or when we need to pee. However, learning to listen to our bodies’ messages can also help us develop healthy movement and exercise habits, reduce stress, and improve our overall well-being.

So many people I’ve worked with over the years believe that starting healthy exercise and movement routines means finding the time, purchasing the right equipment, and/or getting the motivation to start. But I think the first and most challenging step is practicing mindfulness so that you can better connect how you feel with how you move. 

Two black and white dogs in the woods sitting at attention.

Noticing which activities make us feel better

Take a moment to think about the types of activities that you enjoy and find yourself purposefully seeking out. Maybe it’s getting up early in the morning when it’s still cold and a little dark to walk your dog. Perhaps it’s packing up your laptop and going to your favorite coffee shop to work for the afternoon. Or maybe it’s cooking a big meal in the evening for your family. For me, it’s heading out for a walk in the woods behind my house with my dogs. 

Now, think about why you enjoy those things and how you feel. Maybe getting out for a walk early in the morning is when the sound of the birds is the loudest for you (or the sound of traffic the quietest) and feeling the cold on your face or legs makes your skin tingle and wakes you up. Is your favorite coffee shop your favorite because of how it smells, sounds, and appears inside? Does that collection of physical stimuli re-energize you and make you feel ready to work for another couple of hours? Does cooking in your kitchen (the feel of different ingredients in your hands, the smell of spices or herbs, the heat from a warm stove or oven) change how you feel physically and mentally?

Creating mindful movement routines to improve well-being

Noticing how you feel when you engage in different activities is the key to starting and sustaining healthy physical movement routines, too. But here’s the key: Learning to notice how we feel takes practice. Yes, really.

The more often we do something, the more thoughtfully and deeply we’re able to engage in it. It’s just like exercising a muscle. The first time you try to do squats for example, you might be completely focused on trying to learn the correct form from your trainer, that you can’t even begin to think about what your muscles are doing or how they should feel. But the more you do it, the easier it is to start noticing what it should feel like.

A MOVE trainer doing a full body stretch on the floor.

The same thing happens in our Pilates classes at MOVE Wellness. When someone is new to Pilates, just learning to notice how their body and breath feel when the lumbar spine moves from a neutral to imprint position and back again takes practice. The more we practice, the easier it is to be mindful of what we’re doing, how we feel when we’re doing it, and what to do next to build on that positive movement. As we do this, our awareness increases and works to counteract any tension or stress.

Below are a few simple tips for learning to move more mindfully:

Move more.

(Thank you, Captain Obvious!) Ok, so when I say move more, what I’m really talking about is intentionally incorporating physical movement opportunities into your day. Set an alarm on your phone for certain times of the day that signal it’s time to get up and go out for a 30-minute walk. If you don’t have 30 minutes, go for 10 or 15. Even getting up from your computer once every hour to take a couple laps around your apartment or yard can become an essential well-being routine. If you’re injured or unable to walk, schedule regular opportunities to sit somewhere, breathe deeply, and gently stretch your limbs and mobilize your joints. Try midday or hourly shoulder, wrist and ankle circles. 

Move in a way that you enjoy.

I will continue to shout this mantra from the highest mountain tops. If you want to make physical movement a part of your routine, you need to find a way of moving that you enjoy enough to do regularly. And start small. If you’re a walker or jogger, try walking or jogging once or twice a day for even just 10 or 15 minutes. If you love doing yard work or gardening, schedule time each day to move that way. If you can’t stand the idea of lifting weights or going to the gym, but love kicking a soccer ball around or dancing with friends, do that regularly. Don’t think “workout.” Think movement. If you’re going to learn to notice how you feel when moving, it has to be routine and it has to be enjoyable.

Move with your breath.

Practicing breathing can feel silly and unproductive if you’ve never done it before. But learning to notice how our breath moves through our bodies is the easiest way to practice mindful movement when we’re new to it. Focusing our attention on breathing slows everything else down, which does wonders for reducing physical tension and racing thoughts that produce anxiety. (Ever told a friend or child to “slow down and take a breath” before? What we really mean is, take a breath so you can slow down.)

Find regular times during the day to sit upright (either on a chair or stool with feet flat on the floor OR on a mat or cushion with your legs positioned however is most comfortable for you). Then, with eyes closed or just softly gazing down, calmly breathe in for two or three counts, and then gently exhale out for five or six counts. And don’t worry about the counts! Whatever feels natural is what you should do. As you breathe, let your mind notice how your lower back, belly, ribs, and shoulders move and feel on the inhale. Notice how they change on the exhale.

Noticing our breathing in this way accomplishes two critical self-regulatory activities in our bodies: 1) It stimulates the vagus nerve, which helps regulate our nervous systems and ultimately our stress levels, and 2) it encourages the organic function of our musculoskeletal anatomy including our deep abdominal and pelvic floor muscles.

Elaine Economou teaching an online fitness class in front of an iPad.

Getting the professional help and mental health resources you need

No matter how you start your mindful movement journey, feeling safe and supported while you do it is essential. If using free online movement resources or some of the simple tips above leaves you feeling intimidated or uncertain, reach out to a movement professional for help.

If you’re facing some major life challenges right now that are leaving you feeling unmotivated or overwhelmed, seek out professional resources and ask for the support that you need. St. Joseph Mercy Behavioral Health provides services that can address a variety of mental health needs.

Most important, remember that being mindful is about noticing how you feel without passing judgment on yourself or your feelings. 

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