tag:blogger.com,1999:blog-32469730753708150622023-11-16T07:50:42.648-08:00Pelvic Health and Alignment by Samantha Cattach, Physiotherapist
www.bodyandbirthphysio.comSamantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-3246973075370815062.post-26326253601000358932015-10-01T22:00:00.004-07:002015-11-08T20:38:31.449-08:00Nia - a refreshingly freeing movement class!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Photographs used with permission of Mandi Cavallaro</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This week I participated in a Nia class in Brisbane. Going in I didn't really know what to expect, except that it was done barefoot (sign me up!) but I'm so glad I went! </span><br />
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The best way I can describe it is simply freedom of </span><span style="font-family: "arial" , "helvetica" , sans-serif;">movement to beautiful music. The teacher guides you through the moves but there is really no strict focus on technique other than to let your body just </span><i style="font-family: Arial, Helvetica, sans-serif;">feel</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> the music and to do what feels right, exploring all of the motions that are available to you. I felt a little self-conscious initially but I honestly had a smile on my face the entire time and soon enough felt very relaxed and free. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is me doing some Nia inspired moves on the balcony of the gorgeous place we are currently house-sitting!</span></td></tr>
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As someone who loves music and whole body movement, I have often thought about looking for a local dance studio, but since I really have no dance training (and not always the best coordination) I was always a bit intimidated by it. Nia was such a perfect choice for me to express myself physically, without any rules, <i>while</i> getting in some fantastic whole body movement. There's no judgement, no pressure, and even though I'm sure I went the wrong direction multiple times, I just felt beautiful and caught up in the music. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">From a Pelvic Health perspective, it also fantastic way to practice an increased awareness of your body and lots of great pelvic mobility. Nia is low impact, and completely allows you to move at your own pace - no one is pushing you to work harder, lift heavier, or force that stretch further. In the particular class I attended, the existing mirrors in the room are actually covered to aid in keep you from placing judgement on yourself or how you look. Instead you are encouraged to really <i>feel</i> all of the sensations in your body, focusing on all the positives - like not having an itchy face, or pain in your eyeball, or NO TOOTHACHE (how great is that feeling!) - without ignoring messages of discomfort that your body is sending you.</span><br />
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To help me explain the principles of Nia, I contacted the teacher, Mandi Cavallaro, to ask a few questions: </span><br />
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Sami: Thanks for such a fun class Mandi! Can you tell me a little bit what Nia is all about? </span></span><br />
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">Mandi: Nia is a movement and lifestyle practice grounded in body-centred awareness. Classes are often described as a “feel-good, dance like no one’s watching” experience that leave you feeling uplifted and alive in your own body! The classes are a unique mix of dance arts, martial arts and healing arts. They blend music and movement with mindfulness and joy. </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;"><span class="">Nia has a holistic approach to wellness - classes are</span><span class=""> a rich experience for the whole body, engaging everything from the larger muscles of the body to the details of the feet and fingers.</span></span><br />
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<span style="line-height: 20px;"><span style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">Classes are a unique blend of both Form and Freedom. Each Nia class is crafted using 52 foundational moves that provide whole body conditioning in harmony with the bodies natural design and function. This foundational form is combined with the element of freedom to explore the movement in your own body & to express yourself uniquely!</span></span></div>
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<span class="" style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">S: Cool. So how did you personally get into Nia? </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;"><span class="">M: I had been teaching and participating in traditional fitness classes and I was riddled with injuries and health issues! I started looking for a movement class that was designed to be more sustainable and nourishing rather than punishing on the body. With Nia, rather than the "no pain no gain" mantra of hard core fitness, I was invited to deepen my body awareness and move by tapping into body sensations.</span> Rather than just copying an instructor and spending more time “in my busy head” I was actually grounded in my BODY! </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">While I had looked “fit” by our cultural standards, I was actually not “healthy” and I didn’t have a healthy relationship with my own body emotionally. Nia has been, and continues to be, a healing practice in many ways for me: both physically and emotionally. </span></div>
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<span class="" style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">S: Can anybody do a Nia class? </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">M: Absolutely! Nia welcomes all ages, all body shapes and sizes, all levels of movement experience - come as you are! Nia is a very welcoming practice.</span></div>
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<span class="" style="background-color: white; color: purple; font-family: "arial" , "helvetica" , sans-serif;">S: And finally, can you do Nia while pregnant? </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">M: Yes! I danced and taught Nia classes throughout my third pregnancy, right up until a week or so before giving birth. The movements are all adaptable & scalable. Everybody is invited to listen to their own body and make movement choices that work for them. In any given class there may be a wide range of people working with different considerations, from pregnancy, postpartum, injury, limited range of motion in their joints, low energy and endurance levels, mood disorders, chemotherapy treatments, etc. Nia is about coming home to your own body and feeling empowered to make choices about the ways we move in our own skin. </span></div>
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<span class="" style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;"><span class="">Of course, as per the general recommendations for beginning any new movement program: we encourage you to touch base with your health provider/pregnancy care provider before beginning any new program and also touch base with your teacher to inform them of any health considerations, including current or recent pregnancy.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In this busy modern world we live in, we don't often get to just <b><i>play</i></b>. Going to a Nia class is like giving yourself permission play for an hour and to move in whichever way feels good. I'd encourage anyone to give it a go!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For more info, please feel free to visit: </span><br />
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<span class=""><span class="" style="font-family: "arial" , "helvetica" , sans-serif;">Nia Australia website <a class="" href="http://www.niaaustralia.com.au/">www.NiaAustralia.com.au</a> </span></span></div>
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<span class=""><span class="" style="font-family: "arial" , "helvetica" , sans-serif;">Mandi Cavallaro classes @ Windsor, Brisbane</span></span></div>
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<span class="" style="font-family: "arial" , "helvetica" , sans-serif;">Nia Now website <a class="" href="http://www.nianow.com/">www.NiaNow.com</a></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">And here is a gratuitous photo of one of the dogs we are puppy-sitting!</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Check out our new blog and website at <a href="http://www.bodyandbirthphysio.com/">www.bodyandbirthphysio.com</a> </span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-9560381123115069812015-08-04T17:50:00.000-07:002015-11-08T20:37:43.386-08:00Hello Brisbane!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">WOW time flies! It has been a <i>crazy </i>year and I have been rather slack on the blogging front so I thought I'd give a quick update on what I've been up to over the last few months. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This <a href="http://www.bodyandbirthphysio.com/" target="_blank">Pelvic Health Physio</a> has said a farewell (for now) to Canada and a big HELLO AGAIN </span><span style="font-family: "arial" , "helvetica" , sans-serif;">to <b>Brisbane, Australia!!</b></span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">My hubby and I taking the CityCat tour of Brisbane</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Between May and August, my Canadian work visa ran out, I wrote (and am still writing) a book, I sold most of my worldly possessions,</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;">got married (yay!), packed my life into a few suitcases, moved to Australia, popped over to Bali for a honeymoon, and am now settling back into Brisbane life with my new husband.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So if you or anyone you know is in the Brisbane area, feel free to drop me an email <a href="mailto:info@bodyandbirthphysio.com">info@bodyandbirthphysio.com</a> or pop in and visit to say 'hi' or chat anything Pelvic Health Physio or Restorative Exercise! You can also visit my new website: <a href="http://www.bodyandbirthphysio.com/">www.bodyandbirthphysio.com</a> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Before I sign off, however, I do want to say a HUGE Thanks<b> </b>to everyone who was part of my Physio and RES life in Calgary - all of my colleagues at LifeMark and Lakeview, especially my mentor, Sonja Bray, and Body & Birth partner, Julie Banack (who just had her first baby, woo!!), as well as each and every person that came to be treated by me and participated in my classes. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">You inspire me. Thank you.</span><br />
<br />Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-51750149048777347532015-07-21T23:13:00.002-07:002015-11-30T03:15:09.908-08:00Osteoporosis is NOT inevitable, but IS Reversible!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Thanks to the <a href="http://www.recallcenter.com/" target="_blank">American Recall Centre</a> for this fact sheet!</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Recently I have been asked by the American Recall Centre to write about Osteoporosis in order to help increase awareness about this all too common condition. While not directly a pelvic health-related topic, it is something I am very passionate about and you can't have health of one without the other! </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The current statistics show that 1 in 2 <a href="http://www.bodyandbirthphysio.com/" target="_blank">women</a> over the age of 50, and 1 in 4 men will experience a fracture due to osteoporosis, with 25% of hip fractures resulting in death within 6 months. Thats HUGE! And devastatingly unnecessary as there is so much that you can do to prevent, and even REVERSE osteoporotic changes. </span><br />
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<h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;">What is Osteoporosis?</span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bone, despite how most of us imagine it, is not solid, rather it is made up of millions of cells that form a strong matrix able to withstand substantial forces. The words <i>osteo</i> (bone) and <i>porosis</i> (porous) refers to the condition characterised by a decrease in (or loss of) the density of this cellular matrix, and when seen up close looks more like the picture on the right, instead of healthy bone on the left: </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH4wn0DUoCfG2b6a0dT8oc93JXvjE1OOdidR_4330W29DcnXwVfk9Pu17XDlmWDyi-VvobPuQhhf4sZm0zWm2GcQrV8Hv_iMfBMD7eJv0BOUesSvaKL9Gzr832CyAnumYD3RBy8f_nNDeF/s1600/Osteoporosis.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH4wn0DUoCfG2b6a0dT8oc93JXvjE1OOdidR_4330W29DcnXwVfk9Pu17XDlmWDyi-VvobPuQhhf4sZm0zWm2GcQrV8Hv_iMfBMD7eJv0BOUesSvaKL9Gzr832CyAnumYD3RBy8f_nNDeF/s320/Osteoporosis.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">(Image from www.beyondspine.com)</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This means that the bones become more brittle, and are now much more susceptible to breaks (fractures) with small impacts or falls. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Bone cells (like every other cell in your body) respond to LOAD, and are constantly regenerating via a process called <i>Osteogenesis, </i>in which involves bone <i>building</i> cells called osteo<u>b</u>lasts and bone <i>removing/eating</i> cells called osteo<u>c</u>lasts. The greater and more frequent the load, the more dense the bones become. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Adults generally reach their <i>peak </i>bone mineral density (BMD) in their early 20s. This means that whatever your density is at that stage of your life, you can never have more than that, although the total density can <i>decrease</i> if the rate of bone removal is slower than the rate of bone building, leading to Osteoporosis (OP). </span><br />
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<span style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;"><b>*Scary Fact* </b></span></div>
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<span style="color: magenta; font-family: "arial" , "helvetica" , sans-serif;">Osteoporosis is starting to become prevalent in otherwise healthy adolescents due to the lack of whole-body movement of children during their developing years! These are prime years for bone building and if this window is missed, it can never be made up. Prevention and education <i>has</i> to start with the kids.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The interesting thing is, osteoporosis is not a systemic (whole body) disease - meaning that it can occur in some areas of the body, but not others (even within the same bone!). Therefore, it is not just your diet that affects the density of your bones, but also <i>how</i> (and <i>how much</i>) you use your body that determines how much your bones regenerate. The most common sites affected are: </span><br />
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<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Ribs</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Wrists</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Vertebrae</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Neck of the femur (hip)</span></li>
</ul>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The most accurate way of determining your bone mineral density and what sites are affected is via a DEXA scan as ordered by your doctor. </span></div>
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<h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;">So what can you do about it?</span></h3>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Osteoporosis is not necessarily a condition of ageing, rather a condition of underuse which simply becomes more evident over a longer period of time. The great news is that you can <b>spot-treat</b> osteoporosis. Even if you have some bone loss already, it <i>is</i> possible to regain and maintain your bone mineral density by providing appropriate input and load to the bones (1).</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Bone cells grow in response to load (think compression). On planet earth, we are subject to compressive loads 100% of the time thanks to gravity. (This is why when astronauts spend extended periods of time in space without gravity, their bone density decreases dramatically! (2))</span></div>
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<h4>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Start with checking your Alignment!</span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Because gravity is VERTICAL, the way that we stand, sit and move has a direct impact on how our bones experience that compressive load. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For example, sitting like this: </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvtAX6fgpr44aIzXHeuRtyvvvEGdPzA6Ie7yApeuXwjk5U_mp8cUHEvf9ldx_HARd8DB4yePklYvTd0iO2uUJrqff3tRDW5WiDzAmRMItJQEgrphCUqdQuRAPB61JnNye69mtmcP7mVcO/s1600/Posture+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvtAX6fgpr44aIzXHeuRtyvvvEGdPzA6Ie7yApeuXwjk5U_mp8cUHEvf9ldx_HARd8DB4yePklYvTd0iO2uUJrqff3tRDW5WiDzAmRMItJQEgrphCUqdQuRAPB61JnNye69mtmcP7mVcO/s320/Posture+2.JPG" width="239" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Poor sitting posture</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Will provide much less compressive load to the vertebrae (spine) in the neck and back, as compared to this: </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDtNXn0QYC3-dVD8PPZJ0woiDV_2A8hBXabnOs5NpZ7qMefe2lvm_CoECZ8MRa65kChalYcVLar4kAqKLg9s9yF1x-P27hLm6-U3PhEEaU-avLaKbXTCVKUyrpeXz2YKm69upuSguuy3rQ/s320/Posture.JPG" style="margin-left: auto; margin-right: auto;" width="239" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Improved sitting posture</span></td></tr>
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<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Where the vertebrae are all stacking on top of each other, the weight of the head and upper vertebrae are now able to provide more compression to the lower vertebrae.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Similarly, your standing alignment will affect the load bearing of your vertebrae and femur (hip joint). Standing like this: </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNqnSIO2yF0sQHX7Abhuj9hJYl5KarinUQGVUSmJGXX-HqtEnHC36tRGm_Z0m9e2V4Ii2JxjIAUHBgc90r9WA9NAJia9dZm-RlSdbO6fXwsTG_P2BHQsWf0z7s9LSPPwMg_F20TXCS7n1q/s320/Aligned-labeled.jpg" style="margin-left: auto; margin-right: auto;" width="126" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Optimal standing alignment</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">will provide much more direct vertical compressive load to the vertebrae and femurs than this:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNqnSIO2yF0sQHX7Abhuj9hJYl5KarinUQGVUSmJGXX-HqtEnHC36tRGm_Z0m9e2V4Ii2JxjIAUHBgc90r9WA9NAJia9dZm-RlSdbO6fXwsTG_P2BHQsWf0z7s9LSPPwMg_F20TXCS7n1q/s1600/Aligned-labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8pySi24gwkd7gH7KRnCmAlEfMIPTBrT8QWMFdY2lFUEBCeaUCg114JgA_UZet6Z8BzkzVjEr7ZmkMMK8YZ5mpyBVOeCBftUeEwetAWDNOolaQK_Yp13kFbJa1aZ-HlOxHJ7ONXwNeXAqD/s320/Pelvis-Forward-Subtle-Labeled.jpg" style="margin-left: auto; margin-right: auto;" width="130" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Poor standing alignment</span></td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8pySi24gwkd7gH7KRnCmAlEfMIPTBrT8QWMFdY2lFUEBCeaUCg114JgA_UZet6Z8BzkzVjEr7ZmkMMK8YZ5mpyBVOeCBftUeEwetAWDNOolaQK_Yp13kFbJa1aZ-HlOxHJ7ONXwNeXAqD/s1600/Pelvis-Forward-Subtle-Labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">(or this candid shot of my husband)</span></div>
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<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3CTAot7P2ihfa0cKcubh0Mf8iuMKfoKqA7DOubQoV4zzGfYtv-34-rPYgDPnHS3bP9iyhduyJbx73FHR2uiYOZRCpNhBg3bn9NQhol113e_TraM8lLZG7UTMVhPdjeNpRWdtr9RJLWgW/s320/IMG_5468.JPG" style="margin-left: auto; margin-right: auto;" width="240" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Don't try this at home folks</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">where the head and pelvis are much further out in front of the heels and the femur is now on a diagonal, no longer vertical to receive the compressive load and maintain the bone density of the hip joint.</span><br />
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<h4>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Best Exercise for Osteoporosis</span></h4>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u>Weight bearing</u> exercise is the best for increasing the load to the bones and subsequent bone building. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Unfortunately this means that cycling and swimming do not help with reducing or preventing osteoporosis.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The <b>best</b> bone building exercise for your spine and hips is <b>walking</b>! (Read more about how much I love walking </span><a href="http://pelvichealthphysio.blogspot.com.au/2014/09/whats-big-deal-about-walking.html" style="font-family: Arial, Helvetica, sans-serif;">here</a><span style="font-family: "arial" , "helvetica" , sans-serif;">). Even though running involves more impact and G forces, these forces don't directly translate to loading at the hip and vertebrae as a lot of the shock is absorbed with bent knees, hips and ankles.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Please don't become another osteoporosis statistic. Start by using these two simple tips to optimise your bone mineral density <i>right now!</i> by fixing your <a href="http://www.bodyandbirthphysio.com/" target="_blank">alignment</a> and walking - walk to the shops, to the post office, to work if you can, or just for fun!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">(1) For more info, please see Katy Bowman's blog post (<a href="http://www.katysays.com/5-things-you-probably-didnt-know-about-osteoporosis/" target="_blank">5 things you (probably) didn't know about Osteoporosis</a>) or her book <i>Move Your DNA - </i>I particularly love her explanation of mechanotransduction on p.38!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">(2) Also, feel free to check out this old (2001) but interesting link about weightlessness induced osteoporosis in astronauts <i><a href="http://science.nasa.gov/science-news/science-at-nasa/2001/ast01oct_1/" target="_blank">Space Bones</a> </i></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-57386423214352935452015-04-12T16:06:00.002-07:002015-10-06T22:16:48.023-07:00The Problem with Kegels<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-G3EM0r_FNeKGdAo2Ac7LJG8-XEjcVfsRWUb4WPPRngr-9bbOlas55w6gbG1Oc4CnDIOMkr24FyxYPPhggNmTI2URFq78JA31ltxQcLNnCvRl8KkH89VZYB2Lxosl6icOkrimK4b_sgg/s1600/IMG_0125.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-G3EM0r_FNeKGdAo2Ac7LJG8-XEjcVfsRWUb4WPPRngr-9bbOlas55w6gbG1Oc4CnDIOMkr24FyxYPPhggNmTI2URFq78JA31ltxQcLNnCvRl8KkH89VZYB2Lxosl6icOkrimK4b_sgg/s320/IMG_0125.JPG" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-CA">"Kegel" is the term used in North America for a pelvic floor contraction, named after gynaecologist Dr. Arnold Kegel (I hadn't heard the term before I moved to Canada!) and they are often taught (world-wide) as a strengthening exercise pre and post natally, or for anybody who has a pelvic floor-related problem. </span></span><span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;">Performing isolated </span><span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;">“</span><span lang="DA" style="font-family: Arial, Helvetica, sans-serif;">Kegels</span><span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;">”</span><span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;"> </span><span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;">(pelvic floor
contractions) can be helpful in the short term, especially early postpartum (eg. within the first 48hrs) to improve the control and
awareness of the muscle. However, when performed by already hypertonic muscles, Kegels
can lead to an even tighter pelvic floor and cause more serious problems to
occur throughout the body.</span></div>
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<span lang="EN-CA" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<span style="font-family: Arial, Helvetica, sans-serif;">Most people with pelvic floor issues are not simply suffering from muscle weakness, but rather from a </span><span class="1-ITALICS" style="font-family: Arial, Helvetica, sans-serif;"><i>tightness</i></span><span style="font-family: Arial, Helvetica, sans-serif;"> or </span><span class="1-ITALICS" style="font-family: Arial, Helvetica, sans-serif;"><i>shortening</i> of the pelvic floor muscles (See <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">Too Long, Too Short or Just Right?</a> for more info)</span><span style="font-family: Arial, Helvetica, sans-serif;">. </span><span style="font-family: Arial, Helvetica, sans-serif;">Most often, the muscles need to be released and trained to relax first, prior to any strengthening. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-CA"><br /></span></span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">Simply having a strong pelvic floor
contraction does not necessarily mean that the muscles are functioning
appropriately. I have many patients who are able to produce a very strong
pelvic floor contraction yet still experience urinary leaking, prolapse, lack
of sexual orgasm, or pelvic pain. The ability of the pelvic floor muscles to
perform their desired roles depends on the tensegrity of the entire web and
function of all of the surrounding structures, especially the <span class="1-ITALICS">gluteals</span>, <span class="1-ITALICS">diaphragm,</span> and
core abdominals.</span></span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">Another difficulty with practicing Kegels
is that it is often hard to know if you are doing the exercise correctly since
it is not easy to see movement created by the muscles and most of us have
limited awareness of how the muscles contract. A literature review published in
2010 showed that pelvic floor exercise programs were much more effective when
they consulted a pelvic health physiotherapist or continence nurse to learn how
to perform the exercises, compared to learning the exercises from a pamphlet<a href="https://www.blogger.com/blogger.g?blogID=3246973075370815062#_ftn1" name="_ftnref" style="mso-footnote-id: ftn;" title=""><span class="MsoFootnoteReference"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]-->[1]<!--[endif]--></span></span></a>.
Without proper instruction, it is sometimes hard to tell if you are doing the
exercises correctly and some women are actually doing more harm than good –
creating pressure and bearing downwards on the pelvic organs and muscles.</span></span></div>
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<h2>
<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">How do the Pelvic Floor Muscles Work?</span></span></h2>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">The pelvic floor muscles contract (and lift) in
response to loads placed upon them in order to support the weight of your
pelvic organs, close openings and allow for healthy sexual function. The degree
of pelvic floor muscle contraction is dependant on your position and how
you are moving. Since gravity (as far as we know) is vertical, whenever you are upright, these muscles are constantly working
and responding to the loads above them. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsZuGjyqWcnv8b7iuWWxoGekSb3FgjYBwzSCQSy6V891426ZNWjpIdvnqbVsWmJtrhVoVGTW30Zk6lS-DfeLB6QvNkUnW1-1Vo9W9hO7BsQe4a6aqJoy5LYMYkzpNCM80OTUMTQ9t6jhmw/s1600/IMG_2510.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsZuGjyqWcnv8b7iuWWxoGekSb3FgjYBwzSCQSy6V891426ZNWjpIdvnqbVsWmJtrhVoVGTW30Zk6lS-DfeLB6QvNkUnW1-1Vo9W9hO7BsQe4a6aqJoy5LYMYkzpNCM80OTUMTQ9t6jhmw/s1600/IMG_2510.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH5XOV8P1xnrtjgfq_8Neu39XbwZqHK7LOqpcsBmtIxnaCqal_Gm2NuCWZf491UPcjp24JMpGyjU-d6yxa0tM0tweyRIYnPsXIoSA1yDt3ze3TFTrA0oRajJJ0O4iWIrFVg_Tm9XiDa3y/s1600/IMG_4299.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH5XOV8P1xnrtjgfq_8Neu39XbwZqHK7LOqpcsBmtIxnaCqal_Gm2NuCWZf491UPcjp24JMpGyjU-d6yxa0tM0tweyRIYnPsXIoSA1yDt3ze3TFTrA0oRajJJ0O4iWIrFVg_Tm9XiDa3y/s1600/IMG_4299.jpg" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This diagram shows how gravity acts vertically on the muscles of the pelvic floor. The picture on the left is what I was trying to draw and yes the muscles should attach higher up anteriorly. Sorry! Pretty close though.. amiright? ;)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyn0PFOyAytUYRX4c66b8yY3yOQq4en1sBgYN5jsaDLaD3ZgKZIodh4eHOd-ixwI9e21C1i8Rv11-PYB-jsmJ1sSBYswWhoH0M4P-bdR3H0sQ___R0e2P9GmH5K5wHkNZI_0rIP2Wkaz9s/s1600/IMG_4300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyn0PFOyAytUYRX4c66b8yY3yOQq4en1sBgYN5jsaDLaD3ZgKZIodh4eHOd-ixwI9e21C1i8Rv11-PYB-jsmJ1sSBYswWhoH0M4P-bdR3H0sQ___R0e2P9GmH5K5wHkNZI_0rIP2Wkaz9s/s1600/IMG_4300.jpg" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Ideally, this is how the muscles should react to gravity to help support the weight of the pelvic organs and perform their various functions. </span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">If you are carrying a weight, walking or squatting, then the pelvic floor is working at a higher level than if you are simply sitting, or lying down. </span></span><span style="font-family: Arial, Helvetica, sans-serif;">Therefore, doing isolated contractions to strengthen your pelvic floor may be too much, and at the same time, not enough. You may be generating too much tension in the (already tight) pelvic floor muscles compared the loads being placed on them. Additionally, as a primarily sedentary culture, we do not allow the pelvic floor muscles the opportunity to experience a variety of loads (in a range of different positions) throughout the day, every day.</span><br />
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.blogger.com/blogger.g?blogID=3246973075370815062" name="_Toc414455958"><span style="mso-bookmark: _Toc62;"><span lang="EN-CA" style="mso-fareast-font-family: "Arial Unicode MS";"><span style="font-size: large;">The Pelvic Floor and your Butt</span></span></span></a><span style="mso-bookmark: _Toc62;"></span><span style="mso-bookmark: _Toc414455958;"></span><span lang="EN-CA" style="color: red;"><o:p></o:p></span></span></h3>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">The smooth functioning of the pelvic floor
muscles depends on the health of all of the surrounding muscles and tissues,
particularly those of the <span class="1-ITALICS">gluteals, i.e. your butt</span>. One of the
functions of the <span class="1-ITALICS">gluteus maximus</span> is to stabilise
the <span class="1-ITALICS">sacrum</span>, pulling it back and out. This action
provides a stable anchor point for the pelvic floor muscles to work from, allowing for the best functional leverage as the muscles become taut in order to support the
pelvic organs and close various openings. If the <span class="1-ITALICS">gluteal</span>
muscles are not working appropriately when the pelvic floor muscles contract,
the result becomes net movement of the <span class="1-ITALICS">tailbone</span>
towards the <span class="1-ITALICS">pubic bone</span>, resulting in a much less
effective action of the pelvic floor. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqAu5oSkxbjgQRgzfeSa_0yFSISjUpMdfLgsof0GyB3tY-ivjmMib7DV8WjoyRJi0U_kjz8bSAT2CUJSoN2NlplD6r3KHzSfaq8FX3S4EX497Uy67yd9QA7uVpFNnORNZcwey7sDf4l2al/s1600/IMG_4303.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqAu5oSkxbjgQRgzfeSa_0yFSISjUpMdfLgsof0GyB3tY-ivjmMib7DV8WjoyRJi0U_kjz8bSAT2CUJSoN2NlplD6r3KHzSfaq8FX3S4EX497Uy67yd9QA7uVpFNnORNZcwey7sDf4l2al/s1600/IMG_4303.JPG" width="240" /></a></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">This is my very sophisticated attempt at showing how the gluteal muscles help to </span></span><span style="font-family: Arial, Helvetica, sans-serif;">stabilize the sacrum by pulling backwards while the pelvic floor is contracting, with a net result of a functional pelvic floor action against gravity. This happens when you are upright and moving, especially when you are squatting and walking - if you are using your butt. (This is an ideal situation!)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT7hGuAgCCOvGncdJ5YYKqlZp7L0rt_YOeGl53BK2yqkFKS62Lt9riltZ6HnjiDIMYnjghkHOLepdB4cvnbNtkdMtpUId8OG7pRX0t2QsSAKDmB9pa7tUeNJc_E6xLzEqYeQ4ayXgRjmxJ/s1600/IMG_4302.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT7hGuAgCCOvGncdJ5YYKqlZp7L0rt_YOeGl53BK2yqkFKS62Lt9riltZ6HnjiDIMYnjghkHOLepdB4cvnbNtkdMtpUId8OG7pRX0t2QsSAKDmB9pa7tUeNJc_E6xLzEqYeQ4ayXgRjmxJ/s1600/IMG_4302.jpg" width="240" /></a></div>
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<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">And how, in the absence of the butt contraction/stabilisation, the sacrum will be pulled forward as the pelvic floor muscles contract </span><span style="font-family: Arial, Helvetica, sans-serif;">(as seen when doing Kegels if you are lying down or sitting)</span><span style="font-family: Arial, Helvetica, sans-serif;">. This results in a less functional contraction with decreased support against gravity and suboptimal control of the bladder and bowel. (Not an ideal situation)</span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span lang="EN-CA"><span style="font-family: Arial, Helvetica, sans-serif;">Over time, the pelvic floor muscles can become shorter (adapting to the most frequented shape of the pelvis) causing the
sacrum to rest even closer toward the front of the pubic bone and resulting in a more
narrow pelvic outlet - not so great for birthing mechanics! When this becomes
the default position of the sacrum, the muscles are not longer able to contract as effectively. Similarly, the mobility of the spine and pelvis is
decreased, inhibiting the action of the <span class="1-ITALICS">gluteals</span>,
and pressures within the abdominal and pelvic areas are no longer able to be maintained.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In summary, Kegel contractions can be helpful to bring your awareness to the muscles and to learn how to control them. However, repetitive Kegel contractions every day for the rest of your life are </span><span class="1-BOLD" style="font-family: Arial, Helvetica, sans-serif;">not</span><span style="font-family: Arial, Helvetica, sans-serif;"> necessary to maintain functional pelvic floor strength. Rather, these muscles (and your whole body) must to first be restored to their correct length and tension and will be functionally strengthened via a variety of movement every day. So go get moving! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">For more detailed info about pelvic floors, how to use your butt and more, visit Katy Bowman's blog www.katysays.com or read her amazing book "Move Your DNA".</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.blogger.com/blogger.g?blogID=3246973075370815062#_ftnref" name="_ftn1" style="mso-footnote-id: ftn;" title=""><span class="MsoFootnoteReference"><span lang="EN-CA"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]-->[1]<!--[endif]--></span></span></span></a><span lang="EN-CA"> Price, N., Dawood, R. & Jackson, S. (2010) Pelvic Floor
Exercise in Urinary Incontinence: A Systematic Literature Review', <span class="1-ITALICS">Maturitas</span>, 10.1016/j.maturitas.2010.08.004.</span></span></div>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-63970292069786661802014-09-19T16:20:00.000-07:002015-10-06T22:18:40.794-07:00What's the big deal about walking?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjklxT38pejfN6kAp2FmhMbyrci2R7s5dX1rrIzOSTTxEzPnA7FUiP5sJAuWhv5BF9JHR2jrEBNMqB2a2kqMK6S8NLyZGlt5WBc676eftwV49uSzuh7dKgdxpp_lbOJfc8w12eL7dI17izk/s1600/IMG_3056.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjklxT38pejfN6kAp2FmhMbyrci2R7s5dX1rrIzOSTTxEzPnA7FUiP5sJAuWhv5BF9JHR2jrEBNMqB2a2kqMK6S8NLyZGlt5WBc676eftwV49uSzuh7dKgdxpp_lbOJfc8w12eL7dI17izk/s1600/IMG_3056.JPG" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Turns out that walking is a pretty <b>big</b> deal and is vital for the function of our pelvic floor muscles. Using your own two legs to get around also has unique and widespread benefits throughout the body compared to other forms of exercise such as cycling, swimming, running and even the elliptical or stair climber. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Walking promotes:</span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Bone Mineral Density </b>(preventing osteoporosis)<b> </b>by repetitively </span><span style="font-family: Arial, Helvetica, sans-serif;">loading the bones of the lower body and spine in a vertical manner with vibrations from the heel striking the ground</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Cardiovascular Health </b>by recruiting every single muscle in the body from the small muscles in your feet to your core, shoulders and ribs for optimum innervation and circulation. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Weight Management</b> as your body is able to burn more fat at moderate, rather than high intensities and heart rates</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Musculoskeletal Health </b>with a natural frequency and loading to help nourish, rather than burn through the cartilage in the knees and hips</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">and of course...</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<ul><span style="font-family: Arial, Helvetica, sans-serif;">
<li><b>Pelvic Health! </b>The action of the gluteal muscles in walking helps to stabilize the sacrum, applying the appropriate amount of tension to the pelvic floor muscles. Due to the sacrum being mobile within the pelvis, this posterior pull action of the glutes is required for the pelvic floor to perform all of their required actions, including maintaining bladder and bowel control, stopping your organs from falling out, providing core stability and preparing your body for birthing (See <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">Too Long, Too Short or Just Right</a>). </li>
</span></ul>
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</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I am currently participating in <b>Steptember</b>! A fundraising campaign challenging team members to walk 10,000 steps per day for 28 days to raise money for Cerebral Palsy. Currently, most adults fall far short of the recommended 10,000 steps per day (~5-8kms per day or around 1.5hrs) with most office workers only doing 3,000 steps per day. Even more concerning are the stats about teenagers and children. According to the Active Health Kids Canada's 2013 report card, Canadian teens aged 15 - 17 walk just an average of 11 minutes per day! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After first putting on my pedometer and scoffing, "<i>I'm up and about all day, 10,000 steps is going to be easy!</i>" I got quite a rude awakening when over the course of a full work day, I was only at 4,000 steps and had to catch up by going for a long walk and doing multiple laps of the house. Definitely an eye opening and valuable experience. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">However, <b>not all walking is equal</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are a few ways to make your walking even better: </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1. Get off the Treadmill</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhChviSqkZFmg4iyyLOnboYK7lbbBoAtB6DtsaYyKLPSY2ZFO3qSdLm-8PFwevrx_df-5Yik3DwNMcAoeITnmXDPPNCtHCwIWSUrAO_QnzMNPSxsZbYXkQPvnnqo7SGfR-THaGeCvu7X8sX/s1600/IMG_3708.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhChviSqkZFmg4iyyLOnboYK7lbbBoAtB6DtsaYyKLPSY2ZFO3qSdLm-8PFwevrx_df-5Yik3DwNMcAoeITnmXDPPNCtHCwIWSUrAO_QnzMNPSxsZbYXkQPvnnqo7SGfR-THaGeCvu7X8sX/s1600/IMG_3708.jpg" width="300" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Many of the benefits of walking are gained by the posterior (backwards) push off, which can only be achieved by walking on solid ground, not on a treadmill. Treadmills reinforce a hip flexion </span><span style="font-family: Arial, Helvetica, sans-serif;">pattern</span><span style="font-family: Arial, Helvetica, sans-serif;">(rather than glute and hamstring driven extension) as the ground is moving beneath you, instead of your own muscles propelling you forward.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">2. Gradually transition to minimal shoes or bare-feet where able </span></b><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">The human body was not designed to wear shoes. There, I said it. Not just because I've never liked shoes anyway, but because it is true. Everything that you put on your feet throughout the day will affect your gait (walking) pattern and subsequent health outcomes. </span></div>
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<ol>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Thicker soles limit your foot's ability to adapt to and sense different surfaces, keeping the 33 joints largely static and many muscles relatively inactive. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Shoes with a positive heel (anything higher at the back than it is at the front) create excessive misaligned load on the joints of the foot, knee and spine, as well as decrease your ability to heel strike and push off posteriorly. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">There is a quite a difference in the quality of walking while puttering around the house compared to</span><span style="font-family: Arial, Helvetica, sans-serif;"> going out </span><span style="font-family: Arial, Helvetica, sans-serif;">specifically </span><span style="font-family: Arial, Helvetica, sans-serif;">for a walk or using your legs instead of your car to get somewhere. </span><span style="font-family: Arial, Helvetica, sans-serif;">Walking outdoors also gives your eyes a break from the limited distances they can see indoors (most frequently between computer screen distance and at max 10m). As with all muscles, the ones that allow your eyes to focus at far distances are a use-it-or-lose-it kind of deal. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4. Try different Terrain</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Most of us have become conditioned by walking on flat, smooth ground eg. inside houses and buildings, even outdoors on sidewalks. Walking on natural terrain allows your body to experience different surfaces (think grass, snow, sand, pebbles, dirt, logs) and varying slopes (not just straight up and down, but also along the side of a hill), recruiting your butt and the muscles in your feet even more. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you haven't been much of a walker, be sure to </span><i style="font-family: Arial, Helvetica, sans-serif;">gradually</i><span style="font-family: Arial, Helvetica, sans-serif;"> increase your distances to prevent injury, starting at 15min walks </span><span style="font-family: Arial, Helvetica, sans-serif;">daily </span><span style="font-family: Arial, Helvetica, sans-serif;">and adding another 10 or 15mins per week or as able. A great goal would be 45-60min of walking daily but remember that this doesn't have to be all in one go. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are a few snaps of my one hour walk to work today, contributing 7000 steps to my daily goal! Feeling pretty lucky to live in such a beautiful part of the word :)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRJGFT3uXPvFW5M_xYpot-WvjdgMsR-FPdRn2lOBy6ouni_PasPnbLMRpi0BP_Un74Xbm5Lj6kxSsXQtXKyTDKU6BzHQ8JVCLwcqqiKT9p2080OYgabCeehvT_pfogW_vFEDw9C3yM5JB_/s1600/IMG_3711.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRJGFT3uXPvFW5M_xYpot-WvjdgMsR-FPdRn2lOBy6ouni_PasPnbLMRpi0BP_Un74Xbm5Lj6kxSsXQtXKyTDKU6BzHQ8JVCLwcqqiKT9p2080OYgabCeehvT_pfogW_vFEDw9C3yM5JB_/s1600/IMG_3711.JPG" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">*If you would like more info about Steptember and Cerebral Palsy, please visit </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.steptember.ca/" target="_blank">www.steptember.ca</a></span></div>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-38932555745795347312014-07-29T21:37:00.000-07:002015-10-06T22:22:51.132-07:00Post-Natal Pelvic Care and Return to Exercise<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUntPtinSi5_FSfhjcN-AMjQ5ICV37wUCDWpSqpT6jFDpdbz8byWhQwFfFeZURbI3KGR6w66nwGnF3xdyJM-PQca_gzVYm9PAsKkhfG4oY7T1niVuNjGKA9WDhVBxqG9upOyxaSitLEIvS/s1600/IMG_3247.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUntPtinSi5_FSfhjcN-AMjQ5ICV37wUCDWpSqpT6jFDpdbz8byWhQwFfFeZURbI3KGR6w66nwGnF3xdyJM-PQca_gzVYm9PAsKkhfG4oY7T1niVuNjGKA9WDhVBxqG9upOyxaSitLEIvS/s1600/IMG_3247.JPG" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Congratulations on your new baby and welcome to a whole new world that revolves around that one tiny bundle of joy! In the wonderful mayhem of new motherhood, it can be easy to forget about <u>you</u> and the amazing feat that your body recently performed. </span><br />
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In the interest of your immediate and longterm pelvic health, here are some helpful tips for after you've had your baby:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Early Post-Natal 0 - 10 days</b></span><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Rest and get sleep when your baby does!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cooling ice to perineum can help with healing and discomfort. This should be used with layer of cloth between skin and cold for a maximum of 10-12mins on and at least 20mins off before re-applying. (You can also use a wet pad that has been put in the fridge/freezer).</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b><span lang="EN-AU">Gentle</span></b><span lang="EN-AU"> pelvic floor contractions can help decrease perineal swelling. These do not have to be super-strong and are safe to do even if you have stitches. Even if you don’t initially feel the contraction, still try to visualise the muscles working. Ensure you ask focus on relaxing the muscles and not clenching the</span> bum or abdomen.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Start walking as you are able, gradually increasing time or distance eg. 5mins – 10mins at a time, even if it is just around house to start with.</span></li>
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<b><span lang="EN-AU" style="font-family: Arial, Helvetica, sans-serif;">Continuing post natal weeks 0-6 and onwards</span></b></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Try to avoid lifting anything heavier than your new baby - this allows you to gradually increase the weight as your body recovers</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Aim to return to good bladder and bowel habits as soon as possible by minimizing straining and constipation. Abdominal massage can help to improve digestion and motility if you are feeling bloated or having difficulty with bowel movements - this is also great to do for your baby!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">It is highly recommended to avoid high impact activities such as running, jogging or jumping early post-natal. There is no set time to return to these activities, rather it is important to allow the muscles to return to full function. Additionally, the ligaments around your pelvis and internal organs are still more stretchy than usual and will continue to be so whilst you are breastfeeding.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">There is no need to do crunches or sit-ups to tone your stomach. Ever. This actually creates large amount of increased pressure in the intra-abdominal space which can either push down on your pelvic organs (think <a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">prolapse</a>) or push out into the abdominal muscles (rectus diastasis). The repetitive flexion can also cause the spinal discs to bulge out backwards and push on to your spinal cord and nerves. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Gradually increase your walking distance to 5-8kms over the course of a day (doesn't have to be all at once). </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Practice holding your baby with your arms, rather than just resting on your hip/rib. Try holding centrally with two hands or on your side with one arm, alternating sides frequently. This is a great way build up your upper body and core strength. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Try some of these stretches to reverse some of the tightness that comes with baby-feeding postures </span></li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgte78qDXQWEIRYjqsEyQIeR-P59DWdtFSpefpt-VboJpkosfYQTUvEdr9-JdsZtYSvVlrtPb2VY6buNTmNEUTFuRFzq45DmwSAikiDlLqwn80UjrXUsjqXLPPqMbSYYR4cgWWDo4ZH-yTT/s1600/Opening-the-Windows-1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgte78qDXQWEIRYjqsEyQIeR-P59DWdtFSpefpt-VboJpkosfYQTUvEdr9-JdsZtYSvVlrtPb2VY6buNTmNEUTFuRFzq45DmwSAikiDlLqwn80UjrXUsjqXLPPqMbSYYR4cgWWDo4ZH-yTT/s1600/Opening-the-Windows-1.jpg" width="314" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Opening the Windows (a)</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi3bVgTRuai_NJQkuTS6BAemVjqdOaGgaLxBVCOC8-34JezUv47bCsiN4YX8Gz6WN16foDeUAeQ_128EBydGblIPmVlgH8_zuDI-CCQAia6e582_G1BgyrIBWA2ocxRhbqWS8nrpV9g4iU/s1600/Opening-the-Windows-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi3bVgTRuai_NJQkuTS6BAemVjqdOaGgaLxBVCOC8-34JezUv47bCsiN4YX8Gz6WN16foDeUAeQ_128EBydGblIPmVlgH8_zuDI-CCQAia6e582_G1BgyrIBWA2ocxRhbqWS8nrpV9g4iU/s1600/Opening-the-Windows-2.jpg" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Opening the Windows (b)</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_iGCM2tXSaii0bbehfMY-w5DXRbVwDKHlZ80W9xtgRDV4gyNpAOEQlbvSF1ogxfQVX5m7XWHc2GC8KxWJ8RniWs7ow8Z0FPp8KoPkcV8oF7E3nQf1BLueTM3NAQqUOVeE-Kz9kzAHz6F/s1600/Tsp-Stretch-Ball.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_iGCM2tXSaii0bbehfMY-w5DXRbVwDKHlZ80W9xtgRDV4gyNpAOEQlbvSF1ogxfQVX5m7XWHc2GC8KxWJ8RniWs7ow8Z0FPp8KoPkcV8oF7E3nQf1BLueTM3NAQqUOVeE-Kz9kzAHz6F/s1600/Tsp-Stretch-Ball.jpg" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Thoracic Stretch on ball or chair</span></td></tr>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">A specific post-natal core strengthening exercise class can also be great to ease back into your pre baby routine. Look for something that is low-impact and either run by a Physiotherapist or Restorative Exercise Specialist (RES) eg. <a href="http://www.physiofitmoms.com/" target="_blank">PhysioFit</a> </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">With any exercise, particularly 'core' or resistance training, keep an eye on your abdomen - if you see any outward movement or bulging, this is an indication that your deep core and pelvic floor are not functioning efficiently and can be causing more harm than good. See if you can take the exercise down a level or see your Physio/RES to help you safely return to your previous level of activity. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Finally, if you notice any of the below symptoms, a visit to your nearest Pelvic Health Physiotherapist is warranted for a prompt assessment. </span><br />
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<b><span lang="EN-AU">Post-Natally – What is Normal or Not?</span></b></span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">A feeling of heaviness in the vagina or noticing anything protruding can indicate a possible prolapse. This may be more evident after lots of walking and lifting.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Traction or trauma to nerves and muscles during childbirth can lead to loss of or changes in sensation. This should gradually improve as swelling decreases and nerves and muscles heal. This can take a few months (or longer) to improve.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ongoing pain with intercourse. If you continue to notice a burning sensation, tightness, or any deeper discomfort with intercourse, this is <i>not</i> normal and can be treated.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Leaking of urine or decreased bladder and bowel control is definitely not a normal part of life after having a baby, or even part of aging.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Increased urinary frequency - as soon as possible, try to get back into the habit of voiding every 2 ½ to 4 hours and only once or not at all during the night, even though you may be waking up for your baby. This includes ‘just in case’ visits.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Abdominal separation - Rectus Diastasis can be seen as bulging between the muscles of the 6-pack abs and can be tested with your fingers.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ongoing abdominal, back or pelvic pain, including pain radiating down the leg(s). </span></li>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-81740607419666407182014-07-28T15:15:00.000-07:002015-10-06T22:25:04.252-07:00Restorative Exercise Specialist<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ZWhDivES-kRUdXKqT4N4EGzoIWXsB92QHqSv1NK6qfED7JJ_AGFfhvmY8HXyWjGhJmNKno-T_bbR4qubRYzgFDeRp_YiSQCm_kefCd2wD3Wun1PwfQQj8XqQhnaS3uWobZ71XI8q_jSC/s1600/Door+Squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ZWhDivES-kRUdXKqT4N4EGzoIWXsB92QHqSv1NK6qfED7JJ_AGFfhvmY8HXyWjGhJmNKno-T_bbR4qubRYzgFDeRp_YiSQCm_kefCd2wD3Wun1PwfQQj8XqQhnaS3uWobZ71XI8q_jSC/s320/Door+Squat.jpg" width="213" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Exciting news! About a year ago, I discovered something that has now changed the way that I treat and educate my patients, as well as the way that I personally move and live. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Having seen with my own eyes the increase in young women (including teenagers) with pelvic health issues, as well as reading the literature and worrying statistics about the rapid increase of pelvic floor dysfunction (PFD), I became very interested in the "Why". <i>W</i><i>hy</i> does it seem to be more common in Westernised cultures (regardless of access to some of the best health care systems in the world), <i>why</i> is something as natural as childbirth so difficult, and <i>why</i> are we seeing PFD in younger and younger populations. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Katy Bowman's awesome <a href="http://www.katysays.com/" target="_blank">blog</a> and her early work with Pelvic Floor Dysfunction got me hooked and helped open my eyes to the bigger picture of the human body and its environment. For a long time, treatment for pelvic floor issues (such as incontinence, prolapse and preparing for childbirth) has revolved around simply strengthening weak pelvic floor muscles or releasing tight pelvic floor muscles. However we now know very clearly that the pelvic floor muscles are just one part of your human machine and as such, the optimal function of these muscles depends on the function of every other muscle in the body; from the local support system of the gluteal and hip musculature to the curves of your spine, tightness in your calf, hamstrings and psoas, the amount of foot 'schmear' and control of the arches in your feet, and the way that you use your body throughout your daily life.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Conditions such as osteoporosis, cardiovascular disease, depression, pelvic floor dysfunction and things as common as back pain can all be considered <b>Diseases of Captivity</b>. Just like animals in zoos, we are no longer required to traverse long distances every week in search of food, squat several times a day to bathroom, clamber over varying terrain or use our arms to pull ourselves up and over things for survival. Instead, we rely on repetitive and often high intensity exercise programs to get our daily movement in. Over a decade or several, this lack of natural movement leads to maladaptive changes throughout the body leaving most of us dependent on medication or surgery to survive (think pain killers, blood pressure medication, c-sections and joint replacements to name a few). While I am grateful for medicine and its advancements, I would much prefer to thrive under my own nourishing movement rather than just get by. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Katy Bowman and t</span><span style="font-family: Arial, Helvetica, sans-serif;">he <a href="http://www.restorativeexercise.com/" target="_blank">Restorative Exercise Institute</a> are dedicated to teaching the biomechanics of natural movement to optimize the function of the human body. This includes education, exercises and practical ways to incorporate more natural movement into your daily life.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In June I attended a week long course in Torrington, Connecticut with this amazing group of people to complete my certification and begin my journey as a Restorative Exercise Specialist!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm very excited to now be sharing information on broader topics of health and the human body, still with a passion for pelvic health but also with a renewed interest in all things <em>Alignment</em>.</span><br />
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-72846105275050018662014-05-01T22:17:00.000-07:002015-10-06T22:25:51.449-07:00Healthy Feet, Healthy Pelvic Floor<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg44e_Bjx-iqIU4BRiHlHLqLsSEjPxFWdwcBbO3tp2lPywoQDdwZRAgLvPj4LDBNBExSSNhDmU-k9nJMouYZY8xaay0pn4PjUNDgO7ZxxPn__y_tQgV0gIucKEsqcEdgiMTFAymJd5RXjbl/s1600/Toe-Spreading.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg44e_Bjx-iqIU4BRiHlHLqLsSEjPxFWdwcBbO3tp2lPywoQDdwZRAgLvPj4LDBNBExSSNhDmU-k9nJMouYZY8xaay0pn4PjUNDgO7ZxxPn__y_tQgV0gIucKEsqcEdgiMTFAymJd5RXjbl/s320/Toe-Spreading.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Historically, pelvic floor treatment has focused solely on the pelvic floor muscles. We now know that in order to have an optimally functioning pelvic floor, we have to look at the bigger picture - the entire body starting from the feet up. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The feet are particularly important because whatever happens at ground level determines the forces and load affecting the body all the way up to your neck. Many women that I have seen for pelvic floor dysfunction also have a foot problem of some kind, the most common being bunions. The two conditions, although not physically close, have some similar contributing factors and continue to feed into one another due to tension patterns running from the feet, the back of the legs and up to the pelvis. The biomechanics that contribute to foot issues, also contribute to changes in positioning and muscle action at the pelvis. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Bunions</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Bones respond to</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>load</i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">or</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>pressure</i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">. The more pressure applied to a particular part of a bone, the denser it becomes and the more it grows (very important for osteoporosis and low bone mineral density, but that's another post!). A bunion is an increase in bone growth around the base of the big toe, leading to an often painful lump and deformation of the toes, angling toward the outside of your foot. </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvu6pKoVu2WgVgPLmn14hJ4qRtzFGFrov1wygv4lYERjOUK7uQY9YJho6sNAqf618_tAUdafb0S4EQyqHvzfJ8TBSt1SQxnBJO0ohk-mEAkLAgkmbN1Utu1Ld-iFVjY9vNTv0Filevt_XX/s1600/Bunion.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvu6pKoVu2WgVgPLmn14hJ4qRtzFGFrov1wygv4lYERjOUK7uQY9YJho6sNAqf618_tAUdafb0S4EQyqHvzfJ8TBSt1SQxnBJO0ohk-mEAkLAgkmbN1Utu1Ld-iFVjY9vNTv0Filevt_XX/s1600/Bunion.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(Image from Wikipedia)</span></td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Bunions, contrary to popular belief, are </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>not</b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> hereditary or genetic.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">They are the direct result of loading the base of your big toe repetitively due to the way you stand and walk, as well as your choice of footwear. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">However, they do seem </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">to run in families as we often adopt the same walking patterns as our parents!</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Stance</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Standing with your pelvis out in front of you not only alters your pelvic alignment, but also increases the weight in the front of your foot. Your heel is the largest bone in your foot and is the one designed to take most of your weight so keep it there. You should be able to lift your toes easily but not feel like you are about to fall over backwards</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC27rRlTd_-Dz4eFnAd69d9LUgHZKyrSOlg_i8iqlaqYJxtwRWRVvOZ0vgR-EoVztidz05yG9HTR0ZBVXKyg51Xvc7sEvfcTlthyuTBRIjj56NLQikj3Ll0JpYjEPmV4hTnEgH6hVWyo5s/s1600/Aligned-labeled.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC27rRlTd_-Dz4eFnAd69d9LUgHZKyrSOlg_i8iqlaqYJxtwRWRVvOZ0vgR-EoVztidz05yG9HTR0ZBVXKyg51Xvc7sEvfcTlthyuTBRIjj56NLQikj3Ll0JpYjEPmV4hTnEgH6hVWyo5s/s1600/Aligned-labeled.jpg" width="126" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAOQlNX71EJDVrrL18Ua5swyV_-P2yoszIl23kYWP-aF4I0nnWeMLRfW0NogEGD4y7_5m569Hm_2t_EjlAdLUcjPWYgwWimvtyafWJhjafJQ4RRH4nw16NqyNy1HNznGrJDsnbTkTjLU-S/s1600/Pelvis-Forward-Subtle-Labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAOQlNX71EJDVrrL18Ua5swyV_-P2yoszIl23kYWP-aF4I0nnWeMLRfW0NogEGD4y7_5m569Hm_2t_EjlAdLUcjPWYgwWimvtyafWJhjafJQ4RRH4nw16NqyNy1HNznGrJDsnbTkTjLU-S/s1600/Pelvis-Forward-Subtle-Labeled.jpg" width="130" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>Aligned Stance with neutral pelvis Weight Forward Stance with non-neutral pelvis and increased </i></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>and weight in heels </i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>loading on </i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i> front of foot</i></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The way that you walk and stand can also increase the load in the big toe. For example, most people have a noticeable turnout to their feet, especially dancers, to varying degrees. This position not only shortens some of the muscles in the hips and pelvis, it also leads to increased loading of the big toe. The foot moves from outside to inside, rather than from back to front, altering the use of the muscles and joints in the foot, ankle, knee and hip with every step that you take. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6079dg8GIxbcv2hUp97YRhTxfSxbQHFNWAqL5JwLsJtBobGIl3YKlpKw2SE-woaVcYmDUaaO6atwfFaybunSkEyqgxjISTz07ZfF53xe4caqj3Y8iPL0ry3PQTf2Be2twyly6TxL2ydA/s1600/Stance-ER-Labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6079dg8GIxbcv2hUp97YRhTxfSxbQHFNWAqL5JwLsJtBobGIl3YKlpKw2SE-woaVcYmDUaaO6atwfFaybunSkEyqgxjISTz07ZfF53xe4caqj3Y8iPL0ry3PQTf2Be2twyly6TxL2ydA/s1600/Stance-ER-Labeled.jpg" width="400" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Footwear</b></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Any shoe with a positive heel, that is, a shoe that is higher at the back than it is at the front, is going to increase the pressure on the front of your foot and toes, </span></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">directly affecting the alignment of the pelvis away from neutral and pelvic floor muscle function (<a href="http://pelvichealthphysio.blogspot.com.au/2014/02/too-short-too-long-or-just-right.html">See Too Short, Too Long or Just Right</a>). </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Remember this is not just referring to stilettos - check out your sneakers and work shoes ladies <i>and </i>gents. </span></span><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pointy shoes with narrow toe boxes will also cause the big toe to become squished into the other toes, creating muscle tightness that continues to pull the big toe toward the others. </span></span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you have orthotics and/or are only comfortable wearing shoes with 'support' then your body has become conditioned over time to only be comfortable in such things. If your own feet and muscles are unable to support your body weight and allow you to walk and move through life, then this is a sign that your body is not working as well as it could and should.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Four easy steps for healthier feet and a healthier pelvic floor:</b></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><b>Step 1</b>: </i>Begin to re-introduce flatter, more flexible, non toe-squshing shoes and barefoot time. Be aware that a gradual transition may be necessary for your body to readapt and feel that it is comfortable. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Check out this list of great shoe options and how to make informed choices </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.katysays.com/shoes-the-list/" target="_blank">Shoes: The List</a></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> by Katy Bowman. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"I don't always wear shoes, but when I do..." (haha) these are my favourites for work and play. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi33b9AB9wgcTbPkD2YCzqtrMfn2aSjdkLe3CZ7KYt1lsbj687qIhCDxkr-nouFmi3T9CEvAhtFXwDtSyZ_aPy2djL6zJIQyuz-K6GCqUFXPHWj4b6u_R7_Rtaxd3cm6mkpAsAXiG5QmKxr/s1600/Footwear.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi33b9AB9wgcTbPkD2YCzqtrMfn2aSjdkLe3CZ7KYt1lsbj687qIhCDxkr-nouFmi3T9CEvAhtFXwDtSyZ_aPy2djL6zJIQyuz-K6GCqUFXPHWj4b6u_R7_Rtaxd3cm6mkpAsAXiG5QmKxr/s1600/Footwear.jpg" width="400" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><b>Step 2</b></i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">: Stop standing and walking like a duck and get your weight in your heels! Being in-toed is not beneficial either. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Use the straight edge of a floor tile, wooden floor, yoga mat or block to find the straight line from your lateral malleolus (outside ankle bone) and base of your pinky toe. Back your weight up into your heels and remind yourself to get back there 1200 times per day. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEitTML37VUi64MHzFduKpUo2dAs6JT7XoGhiGVIA124LKv-cTJJQU4zrN3W-fkZtpMtV7o6BEpB9v6SQY5iaIc48HMlJmxoQXMvPC4TDMRZPz16RAqr6GHS2EGL3unuCizclKl5gONo2K/s1600/Foot-Position-Labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: black;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEitTML37VUi64MHzFduKpUo2dAs6JT7XoGhiGVIA124LKv-cTJJQU4zrN3W-fkZtpMtV7o6BEpB9v6SQY5iaIc48HMlJmxoQXMvPC4TDMRZPz16RAqr6GHS2EGL3unuCizclKl5gONo2K/s1600/Foot-Position-Labeled.jpg" width="400" /></span></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><b>Step 3</b></i>: Start doing these stretches every day to undo the calf shortening that happens when you wear positive heeled shoes.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSf5x53aPljuvYN89rB7hdxF_plUMDuE7f1b-WJlXAXLWcIaW2XHDI9N2U8IO3PP__Sz73sybAAhyiCw_SgqaOxS9o4Ts8jDqPHka7Nq1fvuhPhaJY6bz4fhNsy7LNDNC0wYPEkb-0jpc4/s1600/Calf-Stretch.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: black;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSf5x53aPljuvYN89rB7hdxF_plUMDuE7f1b-WJlXAXLWcIaW2XHDI9N2U8IO3PP__Sz73sybAAhyiCw_SgqaOxS9o4Ts8jDqPHka7Nq1fvuhPhaJY6bz4fhNsy7LNDNC0wYPEkb-0jpc4/s1600/Calf-Stretch.jpg" width="124" /></span></a><br />
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<div class="MsoNormal">
<b><span style="font-family: Arial;">Calf
Stretch</span></b><span style="font-family: Arial;">: Hold for 60 seconds
each side, 2-3 times per day </span><span style="font-family: Times;"><o:p></o:p></span></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="vertical-align: baseline;"><span style="font-family: Arial;">Stand with
ball of foot on top of a half dome, rolled yoga mat or towel while keeping
the heel on the ground <o:p></o:p></span></li>
<li class="MsoNormal" style="vertical-align: baseline;"><span style="font-family: Arial;">Try to
keep feet parallel from the outside edges<o:p></o:p></span></li>
<li class="MsoNormal" style="vertical-align: baseline;"><span style="font-family: Arial;">Step
closer with the other leg until you feel a stretch at the back of the knee
or lower leg on the dome (Note that this may be behind the level dome when you first start). Over time, you should be able to step the other
leg further in front easily<o:p></o:p></span></li>
<li class="MsoNormal" style="vertical-align: baseline;"><span style="font-family: Arial;">Try with
knee straight (Gastrocs) and bent (Soleus)<o:p></o:p></span></li>
</ul>
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</ul>
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<li style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: Arial;">Hamstring</span></b><span style="font-family: Arial;">: Hold for 60 seconds, 2-3 times per day</span></li>
<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial;">Stand
with feet apart and hands down onto a chair or table</span></li>
<li style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Arial;">Keep
your legs straight and weight back into heels</span></li>
<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial;">Untuck
the tailbone, lifting it up toward the ceiling to feel the stretch down the
back of both legs</span></li>
</ul>
</div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you already have bunions, continuing to do the steps above will help to reduce pain and sometimes decrease the bump as well. This next one is especially if you have a bunion and tightness between your toes:</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i style="font-weight: bold;">Step 4: </i>Stretch out your toes using your fingers, particularly between the big toe and the the second toe. You can also use toe spreaders (like the things used for painting your toenails) or My-Happy Feet socks for prolonged stretching. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Until you can do... this! It's my new party trick. No bunions for me :) </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-85065229105858454422014-03-16T13:55:00.001-07:002015-10-06T22:26:26.626-07:00Your Body & Birth<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Recently, I have been keeping busy completing a Whole Body Alignment course with Katy Bowman and developing a pre-natal education program which I'm happy to share with you now! Introducing... </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Education, Alignment and Preparation for your Pregnancy and Beyond</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pregnancy is an exciting and important time in a woman's life. It is also a time where your body is going through many changes and you have an opportunity to prepare yourself for the amazing feat that is childbirth. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your body comes with all the equipment it needs to carry and deliver a baby, however the way that we use our bodies in this modern world has led to some of that equipment being ill prepared. This increases the risk of post-natal pelvic floor dysfunction, perineal tearing and the need for an emergency C-section. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Julie, my colleague, and I are both Pelvic Health Physiotherapists and often see post-natal problems that could have been prevented. Therefore, we have recently developed a program helping to prepare your body for your pregnancy and delivery. We offer 3 hour Sunday afternoon group workshops once a month or 1-2 hour individual home visits including both an educational and practical components. Topics covered include:</span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Optimal Alignment during and after pregnancy</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Anatomy of the pelvic floor and abdominals and their role in pregnancy and birth</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Safe exercise during and after pregnancy</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Active birthing positions, optimal breathing patterns, diaphragmatic suspension and pushing during labour</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Diastasis recti, prolapse and incontinence education and prevention</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sex during and after pregnancy</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Post-natal pelvic care and return to activities</span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Each class is limited to 10 participants to ensure that you are still able to claim the cost of the classes on your extended health care/private health insurance as a Physiotherapy service. Individual sessions can also be claimed under health insurance. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">We are excited to begin teaching this program in Calgary, AB and would love for any mummas in their 2nd or 3rd trimester to come and join us! Please feel free to email/call if you are interested in participating. </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Julie Banack (587) 437-8121 </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Samantha Cattach (403) 926-7635</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">bodyandbirthpt@gmail.com</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You can also find and like us on Facebook for the most up-to-date info! <a href="https://www.facebook.com/bodyandbirthphysiotherapy" target="_blank">www.facebook.com/bodyandbirthphysiotherapy</a></span></span></div>
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</span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-90937196310276010042014-02-11T12:46:00.001-08:002015-10-06T22:27:09.480-07:00Too short, too long or just right? <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXQPIg-D0kfu5Z_dJ9jHxpqzU29xDwUKI_Ob6oZMrEIdRV1x1qQi8NnoFS8tvrCqcxoHp50wny5J7DdvcM00Xf8jIgbuyrY8qP0uNly-4Gvs_JH22LShuO5NRSLQiURutClHNFn-BKpigR/s1600/Superior-Pelvis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXQPIg-D0kfu5Z_dJ9jHxpqzU29xDwUKI_Ob6oZMrEIdRV1x1qQi8NnoFS8tvrCqcxoHp50wny5J7DdvcM00Xf8jIgbuyrY8qP0uNly-4Gvs_JH22LShuO5NRSLQiURutClHNFn-BKpigR/s320/Superior-Pelvis.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I realise that I've been going on and on about shortened pelvic floor muscles, but what are they really? </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Muscles have a very specific length that allows them to function optimally according to a length-tension (strength) relationship. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Length-Tension Relationship*</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4lfE8-qPPfhDMX6qDW6LI4pUliOv9rPZpJBsEjXmSL-EHsbEKms4GK9q_voUp-0_OuFXmMAc2HuXrdnK2Y-yz2MXwls1xf7G84hYjzMSORmNqufMLrImTJFoU3XzoQo2I3v1jZ9e3yrP/s1600/Length-Tension.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4lfE8-qPPfhDMX6qDW6LI4pUliOv9rPZpJBsEjXmSL-EHsbEKms4GK9q_voUp-0_OuFXmMAc2HuXrdnK2Y-yz2MXwls1xf7G84hYjzMSORmNqufMLrImTJFoU3XzoQo2I3v1jZ9e3yrP/s1600/Length-Tension.jpg" width="640" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This demonstrates that a muscle that is too short or too long has a decreased ability to contract compared to when it is within it's ideal range. A tight muscle is not necessarily a strong muscle, instead it is unable to function and respond appropriately to required demands because it is never able to contract through its full range. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Shortened pelvic floor muscles can manifest in many different ways:</b></span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/08/stress-urinary-incontinence.html">Stress urinary incontinence</a> - leaking with cough/sneezing, laughing, running and jumping</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pelvic pain - <a href="http://pelvichealthphysio.blogspot.ca/2013/11/coccydynia-pain-in-bum.html">tailbone</a>, pubic bone, SIJ or lower back pain</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/08/lets-talk-about-sex-dyspareunia.html">Pain with sex</a></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Decreased sensation or difficulty achieving orgasm with sex</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2014/01/constipation-more-than-just-pain-in-butt.html">Constipation</a></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Higher risk of <a href="http://pelvichealthphysio.blogspot.ca/2013/12/pelvic-floor-muscles-and-pregnancy.html">perineal tearing</a> with a vaginal delivery of a baby</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">Pelvic Organ Prolapse</a></span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Reports indicate that up to 80% of the population have some form of pelvic floor dysfunction (men and non-mothers included). From my experience, the majority of people that I treat are on the short side of the equation, rather than just being weak.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So what does this mean? Repetitive pelvic floor contractions or "Kegels" as a blanket prescription exercise may not be the solution to your pelvic floor dysfunction. Repetitively contracting already tight muscles will most likely make the situation worse and continue to bring the tailbone closer to the pubic symphysis. The smaller this distance, the shorter the muscles will be.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Instead, we need to learn how to relax and lengthen the pelvic floor muscles in order to restore their optimal function. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Contributing factors to shortened pelvic floor muscles</b></span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sitting for any extended period of time (more than 45min at a time or more than 4hrs a day), and <i>especially</i> if you sit with a slumped posture and put pressure onto your sacrum or coccyx. This constant pressure actually pushes the sacrum toward the pubic bone and shortens the distance between the ends of the muscles. Instead of turning into a floppy hammock, the muscles contract and shorten themselves (moving toward the left on the length-tension graph) to make up for the change in position. </span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Standing and walking with your tailbone tucked under - again this is encouraging the tailbone and sacrum to move toward the pubic bone with similar effects as above. Shortened hamstring and calf muscles wearing will also keep you in this perpetually tucked pelvic position. </span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Chronic constipation, breath holding or straining increased pressure directly down onto the pelvic floor muscles. The pelvic floor muscles contract and tighten in response to this pressure to stop you from pushing your organs out. </span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pain in the hip, back and pelvis are often related to pelvic floor muscle dysfunction - in the presence of pain, the pelvic floor muscles may contract in an attempt to help stabilise and protect the painful joints. </span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Repetitive pelvic floor contractions/Kegels in an already hypertonic pelvic floor</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Post surgery or post childbirth, pain in the vaginal, pelvic or abdominal area can cause tightening of the pelvic floor muscles. Particularly if there has been tearing of the muscles, they will often contract and shorten to protect themselves as they heal. </span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Stress - physiological and emotional stress can also contribute to hypertonic pelvic floor muscles. Some of us carry tension in our neck and shoulders, but a lot of us also hold tension in our pelvic floor muscles. Studies have shown that even just looking at images of frightening or stressful scenarios cause an unconscious contraction/tightening of the pelvic floor muscles.</span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Begin improving the function of your pelvic floor muscles today:</b></span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Stop sitting on your tailbone and sacrum! Stand at work instead if you can, and if you do have to sit, try to get up an move at least once per hour. See <a href="http://pelvichealthphysio.blogspot.ca/2013/08/start-making-positive-changes-5-ways-to.html">Tips on how to get moving</a>!</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you are doing Kegels, ensure that you focus especially on the complete relaxation and letting go of the muscles</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Learn how to relax the pelvic floor and muscles that are causing you to constantly tuck your tailbone under. Do this progression of stretches and exercises: <a href="http://www.katysays.com/you-dont-know-squat/">You Don't Know Squat</a> with Katy Bowman</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Decrease your stress levels</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Manage <a href="http://pelvichealthphysio.blogspot.ca/2014/01/constipation-more-than-just-pain-in-butt.html">constipation</a> and avoid any breath-holding or straining</span></li>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">See a Pelvic Health Physiotherapist for education and assessment and to see what is really happening with your pelvic floor muscles</span></li>
</ul>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">* If you would like to learn more about sarcomeres and how muscles work on a much more detailed level, check out this video here by Khan Academy: <a href="http://www.youtube.com/watch?v=uVFqEi5j1v0" target="_blank">Sarcomere Length-Tension Relationship</a></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP5WUr31fcRC9Lk-CxFeKZxMxrkXQv9XpqsV-TNVyJhwgo3mWKaaYSdCSwIcc8CjG6zVgSe31DqvYKroIl0n-OcsWVyNsvaphMFLM3jVA9c5e2ZwoxgtlPIdexj6PoMTWpK_xjufB6yyYC/s1600/Toileting-Position.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP5WUr31fcRC9Lk-CxFeKZxMxrkXQv9XpqsV-TNVyJhwgo3mWKaaYSdCSwIcc8CjG6zVgSe31DqvYKroIl0n-OcsWVyNsvaphMFLM3jVA9c5e2ZwoxgtlPIdexj6PoMTWpK_xjufB6yyYC/s320/Toileting-Position.jpg" width="187" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you've never experienced difficulty with bowel movements before, then good for you and keep doing what you're doing! However, if you are like many of us who have had experienced constipation then you know it can be quite uncomfortable and more than a little annoying. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.bodyandbirthphysio.com/" target="_blank">Constipation</a> can also become hazardous to the pelvic organs and muscles when we begin to strain and hold our breath in an effort to get the stool out. This puts an enormous amount of pressure on the pelvic structures and over time, this repetitive straining can lead to </span><a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html"><span style="font-family: "arial" , "helvetica" , sans-serif;">prolapse</span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"> of the pelvic organs, weakness of the pelvic floor muscles and also hypertonicity (tightness) of the muscles.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Constipation is medically defined as less than 3 bowel movements per week and is usually due to one of two reasons; either the stool itself is very solid and difficult to pass, or there is a problem with the emptying process. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Solid stools can be due to a number of things:</span><br />
<ol>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Dehydration - as your food is digested and moves through the intestines, water is absorbed out of it and into the bloodstream. Water in the stool keeps it soft, therefore the less water you intake, the more solid the stool will be. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Limited physical activity - movement of the body helps to stimulate digestion and the peristaltic activity (contractions by the smooth muscles of the intestines) to move the stool toward the exit. The longer amount of time that the stool remains in the intestines, the more opportunity for water to be absorbed and the harder it will become.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Delaying emptying of the bowels - as above. Once you feel the urge to go, the stool is ready to be passed. If you wait for too long, this again allows water to be absorbed out of the stool. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Insufficient insoluble dietary fibre - there are two different types of fibre, soluble and insoluble. Insoluble fibre is the most helpful for constipation as it does not dissolve in water and stays relatively intact during its passage through the gastrointestinal tract, therefore speeding up the journey. Insoluble fibre is mostly found in whole grains and vegetables, particularly leafy greens. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Hormonal changes due to medication, pregnancy or thyroid conditions can also affect the stool. For example, progesterone in pregnancy slows down the peristaltic activity and thus more water is absorbed once again. <br /><br />* Pregnancy is a particularly vulnerable time for the pelvic organs as the ligaments holding them up are a bit stretchier due to relaxin and estrogen hormones. Constipation should <strong>absolutely</strong> be well managed during this time and early afterwards. </span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Problems with the emptying process of the bowels can involve the toileting position (which affects the angle of the colon and the pelvic floor), a rectocele (<a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">bowel prolapse</a>), and also the ability of the pelvic floor muscles to relax sufficiently. The role of the pelvic floor is to help support the bowel and close the rectum. A hypertonic pelvic floor (tight muscles) will not allow the anus to open easily and therefore will cause trouble with letting the stool out. A <a href="http://pelvichealthphysio.blogspot.ca/p/find-pelvic-health-pt.html" target="_blank">Pelvic Health PT </a>can help with this muscle tightness and teach you ways to manage it.</span><br />
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<span style="font-family: "arial";">The invention of the modern western-style toilet made going to the bathroom perhaps more convenient, however it also caused more than a few issues along the way. Changing the position that our bodies were designed to empty waste products has negatively impacted our ability to do so. Having the hips at a 90 degree angle when sitting keeps a kink in the bowel that stops the stool from emptying properly. It also doesn't allow for the pelvic floor muscles to lengthen and relax properly (<a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">Click here for more on shortened pelvic floor muscles</a>). </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpz7esmQVwtAaiS2WdGDHda7gGor-4ixR3YRqTer5FQ0xH-X903CEit7SDtqIkny08igWWb0WJ7fBsl3TDguVCNrl5902ZaIIga0AUZafI5Jyrf4KU_eF4O-MMSfLwx684OUFrpmtrz6L/s1600/AR-angle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpz7esmQVwtAaiS2WdGDHda7gGor-4ixR3YRqTer5FQ0xH-X903CEit7SDtqIkny08igWWb0WJ7fBsl3TDguVCNrl5902ZaIIga0AUZafI5Jyrf4KU_eF4O-MMSfLwx684OUFrpmtrz6L/s1600/AR-angle.jpg" width="640" /></a></div>
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<span style="font-family: "arial";">The ideal and most natural toileting position is squatting. This also facilitates great hip and knee flexibility and strength of the legs to get down to the ground. See Katy Bowman's <a href="http://www.katysays.com/you-dont-know-squat/" target="_blank">You Don't Know Squat</a> for more info and to learn how to prepare your body for squatting! </span><br />
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<span style="font-family: "arial";">If you don't happen to have a bathroom that allows that, a good alternative is to get a stool of some kind to put under your feet while sitting on the toilet. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaH8bQu3fIaRtkOJpyk1kkz4DycKDy530vuTo7jDlDXsTkdL37Nm_ZdPdJCp_JGVptc5lWVbsJjcBSgcgLj-JqD653ev1RffEN3EoB1ZlPl8p15vETGrlDFPRMGWuRUDdMGcprs_ck2yY1/s1600/Toileting-Position.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaH8bQu3fIaRtkOJpyk1kkz4DycKDy530vuTo7jDlDXsTkdL37Nm_ZdPdJCp_JGVptc5lWVbsJjcBSgcgLj-JqD653ev1RffEN3EoB1ZlPl8p15vETGrlDFPRMGWuRUDdMGcprs_ck2yY1/s1600/Toileting-Position.jpg" width="604" /></a></div>
<span style="font-family: "arial";"><br /></span><span class="Apple-style-span" style="font-family: "arial";"><span class="Apple-style-span" style="font-family: "times";"><span style="font-family: "arial";">This helps to raise the knees and mimic the squatting position, allowing the colon to become un-kinked. Try to keep the outside edges of your feet straight and making sure that you don't go up onto your toes as this also helps with the pelvic floor muscle relaxation. </span></span><span class="Apple-style-span" style="font-family: "times";"><span class="Apple-style-span" style="font-family: "arial";">Allowing your abdomen to relax and breathing low into your ribs also encourages the movement of stool, further relaxes your pelvic floor and ensures that you are not holding your breath. All of t</span></span></span><span class="Apple-style-span" style="font-family: "arial";">his results in easier evacuation of stool and less straining!</span><br />
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<span class="Apple-style-span" style="font-family: "arial";">In summary, here are some easy ways to avoid constipation and pelvic floor damage:</span><br />
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<li style="font-family: Arial;"><span class="Apple-style-span"><span style="font-family: "arial" , "helvetica" , sans-serif;">Drink 1-2L of water per day</span></span></li>
<li style="font-family: Arial;"><span class="Apple-style-span"><span style="font-family: "arial" , "helvetica" , sans-serif;">Fibre, Fibre, Fibre (of the insoluble variety)</span></span></li>
<li style="font-family: Arial;"><span class="Apple-style-span">Stay active and move regularly throughout the day</span></li>
<li style="font-family: Arial;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Go when you need to</span></span></li>
<li style="font-family: Arial;"><span class="Apple-style-span"><span style="font-family: "arial" , "helvetica" , sans-serif;">Squat or use a stool for emptying the bowel (and also bladder for women)</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Maintain a good length of your pelvic floor muscles (by avoiding or resolving muscle hypertonicity/tightness)</span></li>
<li style="font-family: Arial;"><span class="Apple-style-span"><span style="font-family: "arial" , "helvetica" , sans-serif;">Never strain or hold your breath!</span></span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Happy pooping ;)</span></div>
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</span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-47530587750261566662013-12-16T16:59:00.001-08:002014-07-09T09:38:16.744-07:00Pelvic Floor Muscles and Pregnancy<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The muscles of the pelvic floor are pretty amazing. They have many different roles including bladder and bowel control, supporting the pelvic organs, sexual function and core stability. During pregnancy and childbirth, these muscles take on the additional task of supporting the weight of your baby and then allowing the baby to pass through for delivery.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">These diagrams depict the pelvic floor muscles as they are normally and then during childbirth. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZkgKw2PEvXxPVDmyu7g4ATz8l9KzI9blAzGNYmx0mh4X1sYRfOQqNeBZTm94ny2zSPoiQyuinkfDUDf3IVNu6_UVt2IMj1ej5LG-kjVF18l_5p7DIU8FU93XWzQILdgB0j8taNGwvXwX/s1600/Pelvic-Floor-Muscles2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZkgKw2PEvXxPVDmyu7g4ATz8l9KzI9blAzGNYmx0mh4X1sYRfOQqNeBZTm94ny2zSPoiQyuinkfDUDf3IVNu6_UVt2IMj1ej5LG-kjVF18l_5p7DIU8FU93XWzQILdgB0j8taNGwvXwX/s640/Pelvic-Floor-Muscles2.jpg" height="426" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Pelvic Floor Muscles at rest</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifj9LpPMd3IZiE5at0t0VAWl-2Ej-68Vh-o_gWznlyhWLMeYWq3828e_rO3VdnhpusB2U7A18-nF1Ct_bnsVFmBw3p8WmgNIo3TnBAGBCbwPMTnxvjJoyBAweAdEVp67q-56yVrUg2wLZC/s1600/Crowning-Pelvis.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifj9LpPMd3IZiE5at0t0VAWl-2Ej-68Vh-o_gWznlyhWLMeYWq3828e_rO3VdnhpusB2U7A18-nF1Ct_bnsVFmBw3p8WmgNIo3TnBAGBCbwPMTnxvjJoyBAweAdEVp67q-56yVrUg2wLZC/s640/Crowning-Pelvis.jpg" height="408" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Pelvic Floor Muscles when the baby is crowning</span></td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Remember that this is what your body and these muscles are made to do. However, perineal tearing (tearing of the skin and muscles between the vagina and the anus) is unfortunately quite common and can occur when the muscles are not able to yield appropriately. This can lead to bladder and bowel incontinence and numerous other conditions related to pelvic floor dysfunction. For the muscles to undergo this amount of stretch and decrease risk of perineal tearing, it is important to learn how to <em>relax</em> and <i>lengthen</i> the pelvic floor muscles. Often easier said than done, these muscles become habitually shortened due to the fact that we sit <strong>a lot</strong> and don't get to open the pelvic outlet as much as we should. See <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">here</a> for more about <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">shortened pelvic floor muscles</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">When I talk about the pelvic outlet, I'm referring to the space between the bony features of the pelvis - the pubic bones, sit bones (ischial tuberosities) and tailbone. To open the pelvic outlet, the sacrum and tailbone need to untuck and move (relatively) backwards, therefore increasing the space between the bones and lengthening the muscles. This requires good flexibility of the muscles all around the pelvis and hips. A good way to do this is to squat! Not just the kind of weighted squatting done at the gym but the deep squatting position that most of the Westernised world has forgotten about since the invention of toilets. Check out Katy Bowmans <a href="http://www.katysays.com/you-dont-know-squat/" target="_blank">'You Don't Know Squat'</a> for good technique and stretches to lead up to the squat. </span><br />
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<span style="font-family: Arial;">Squatting helps to lengthen the muscles of the pelvic floor and also the those all around the hips and pelvis which are vital to allow a baby to pass through. If you are hoping for a vaginal delivery of your baby with then you need to start preparing for it as early as possible <em>during (</em>or even before) your pregnancy. </span><span style="font-family: Arial;">Having good awareness of your pelvic floor muscles, knowing how to engage and relax the muscles before your delivery can lead to a decreased risk of perineal tearing and better recovery afterwards. This means a faster and smoother delivery for your baby and less postpartum problems in the future! A Pelvic Health Physiotherapist can help train your pelvic floor muscles beforehand and also teach other manual techniques to prepare the perineal tissues and muscles for childbirth.</span><br />
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<span style="font-family: Arial;">See the <a href="http://pelvichealthphysio.blogspot.ca/p/find-pelvic-health-pt.html" target="_blank">Find A Physiotherapist</a> tab if you want to find a registered practitioner and feel free to comment or ask questions!</span><br />
<span style="font-family: Arial;"></span><br />Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-78472478839753545842013-11-30T12:21:00.000-08:002015-11-24T20:22:53.001-08:00Yoga and Pelvic Health<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_62P_t0AaI1sFs28KQMLREmRjIQhbHc2FBD8nNLDw-z8VYGSqkree1l-hssHwLsPyoVPZmoJNtCrDNRt-J4Tao_Zx2562xikfCe2MgI4B9jsm1hxJzi-WYpQBZG6JYRwaB6Mv9JeyK-s/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_62P_t0AaI1sFs28KQMLREmRjIQhbHc2FBD8nNLDw-z8VYGSqkree1l-hssHwLsPyoVPZmoJNtCrDNRt-J4Tao_Zx2562xikfCe2MgI4B9jsm1hxJzi-WYpQBZG6JYRwaB6Mv9JeyK-s/s640/photo.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Erin, Leah and myself working hard at the clinic</span></td></tr>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">This week I went to a yoga class for the first time in a long while. It was awesome! And very challenging. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">In Grade 9 or 10 at school, I was getting disheartened by being one of the slower swimmers in my training squad. I told my Dad I didn't want to go anymore because I was the slowest and he said 'Well how are you going to get any better if you don't go'. I figured this made pretty good sense, so I kept at it, set some PBs, and his words have stuck with me ever since. </span></span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"></span></span></div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="font-family: "times";"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">So for those who say they 'just aren't flexible' and 'never have been', how are you going to get any more flexible if you never do anything about it. Yoga isn't about being better than any one else in the class. It is simply a guided practice that you do for yourself.</span></span></span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Pelvic floor dysfunction is often related to the lack of pelvic movement in our daily repertoire of positions (sitting in chairs, standing, walking and lying). This limits the amount of movement in the pelvis and opening of the pelvic outlet for lengthening of the pelvic floor muscles. </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Our pelvis <i>needs</i> to be able to move for our pelvic floor muscles to function optimally. </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Adequate length of the muscles around the hips also play a huge role in pelvic alignment and mobility. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The relaxation and meditation component of yoga can also be helpful in conditions such as overactive bladder and persistent pelvic pain (including pain with intercourse) which are affected by emotional and physical stress.</span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">I can appreciate that it may not be for everyone, however if you are interested or looking to do a class, here are some reasons to consider yoga for your pelvic and overall health.</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="font-family: "times";"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Many yoga postures help to stretch and mobilise not only the muscles, but also the</span></span><span class="Apple-style-span" style="font-family: "times";"><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> nerves that supply the pelvis and pelvic floor muscles - </span></span></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">This particular class had a great focus on pelvic movement, tucking the tailbone and especially untucking to open the pelvic outlet. Amazing! </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Adequate muscle length and flexibility helps to decrease the friction between joint surfaces and help preserve your joints over the years. Picture your knee or hip for example - the tighter/shorter the muscles that cross over the joint, the more compression and friction constantly wearing down the joint surfaces eg. Osteoarthritis.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Getting up and down off the floor in different ways. Unless you have young children, chances are you rarely get closer to the floor than your chair. This is a vital ability to maintain throughout our lifetime.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">You don't have to wear shoes! I've never been much of a shoe person anyway, but being barefoot also allows for stretching of the toes and recruitment of the intrinsic muscles (important stabilisers) of the feet that don't get to do all that much when inhibited by socks and shoes.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Balance and proprioception training in so many different positions! </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Focus on breath and relaxing into the postures (I'm not so good at the meditation part yet. The dim lighting, warm room and calm voice tend to send me to sleep... much like university lectures.)</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Consciously and unconsciously engaging the core muscles of the pelvic floor, deep abdominals and diaphragm.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Hip stabilising and glute activation for control around the pelvis </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Loading through the upper body and shoulders (When was the last time you supported own body weight with your arms?)</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Whole spine mobility in every direction (rotation, side, forward and back bending)</span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">When to be careful while doing yoga classes:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><i>Generalised ligament laxity</i> - If you have pretty flexible joints, it is important to protect the ligaments during your practice. Listen to your body and take care with technique avoid over-stretching the ligaments and damaging the joints. </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><i><a href="http://www.bodyandbirthphysio.com/" target="_blank">Pregnancy</a></i> - Stick to regular temperature classes and ensure the teacher is aware of how far along in you are in your pregnancy. It is also recommended to avoid prolong postures lying on your back and any upside-down (inverted) postures such as head and shoulder stands, the teacher can give you alternative poses. Ditto for ligament laxity due to hormonal changes during pregnancy, particularly if you are new to yoga since becoming pregnant. A lot of studios also offer specific pre-natal classes. (More posts to come on exercise and looking after your pelvic floor during <a href="http://pelvichealthphysio.blogspot.ca/p/pregnancy.html">pregnancy</a>)</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><i>Previous or current injuries</i> - Let your instructor know or any concerns and they will be able to give you options for modified postures while you are healing</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><i>In general</i> - Listen to your body and to the teacher's cues. Begin at the level that challenges you but does not put your body at risk of injury. I found that using blocks for extra support was very helpful. </span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">So if you're like me and need a bit of encouragement (such as 'I've already paid for this, I should probably go') to do your stretches and balance and strength exercises or guidance for safe technique and to hold the postures for a beneficial amount of time, then why not try out a yoga class. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">* Thanks to <a href="http://www.bodhitreeyoga.ca/" target="_blank">Bodhi Tree Yoga Calgary</a> for a great re-introduction and a welcoming environment *</span><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-73183888233553805192013-11-22T12:21:00.004-08:002015-10-06T22:33:58.966-07:00Coccydynia = A Pain in the Bum<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbue8-ASEvkwRsPoL9O5oaX4wyYDokMf_Bfdjlodv1tz7A1-cxBkfI841MS3w5kqk7dnjJwBG60fOvqPX2cemrjRCVAqH57-iBE4QAr1NJf20j_3jBvMW76QRk7pNjHQLgnkVYc9GYTrIV/s1600/IMG_0055.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbue8-ASEvkwRsPoL9O5oaX4wyYDokMf_Bfdjlodv1tz7A1-cxBkfI841MS3w5kqk7dnjJwBG60fOvqPX2cemrjRCVAqH57-iBE4QAr1NJf20j_3jBvMW76QRk7pNjHQLgnkVYc9GYTrIV/s400/IMG_0055.jpg" width="300" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(The primary cause of my tailbone pain)</span></td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Coccydynia is the fancy term for a sore tailbone. It can be caused by several different things but is often prolonged by pelvic floor muscle dysfunction.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>What is it?</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Coccydynia is essentially pain in the tailbone (<i>Coccyx = Tailbone, Dynia = Pain</i>)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This can present as an achy/dull pain or sometimes more intense/sharp pain particularly with movement (eg. rising from sitting) or sitting for a long time.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>What causes it?</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Tailbone pain or coccydynia can be caused by a direct injury to the tailbone, however, t</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">his does not necessarily mean that there is a fracture or dislocation of the bone or joint. Some related causes can include:</span><br />
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Direct impact or a fall directly onto the tailbone, eg. while snowboarding or from a height</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Damage to the tailbone during childbirth (vaginal delivery) </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Strain of the pelvic floor muscles from pregnancy</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Prolonged sitting with your weight on your sacrum and tailbone eg. flights/long car rides <i>(see <a href="http://pelvichealthphysio.blogspot.ca/2013/11/travelling-pelvic-floors.html" target="_blank">Travelling Pelvic Floors</a>)</i></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Gradual onset of soreness with no apparent cause </span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In the presence of pain, nearby muscles tend to tighten in order to protect your body. However, because the pelvic floor muscles attach directly to the tailbone, this shortening and tightening of the pelvic floor muscles can </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">create a constant pull on the joint and </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">lead to ongoing tailbone pain. This can be especially noticeable when the muscles move from a relatively shortened position (sitting) to a more lengthened one (standing) or as the pelvic floor muscles contract. Check out the <a href="http://pelvichealthphysio.blogspot.ca/2013/09/anatomy-pelvic-floor-muscles.html" target="_blank">pelvic floor anatomy</a> to see how the muscles connect to the tailbone. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If the muscles remain in a <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">shortened or contracted position</a>, it is difficult for them to perform all the functions necessary including maintaining bladder and bowel control, sexual function and maintain your core stability. Therefore, tailbone pain should not be ignored or just put up with as it can have dire long term consequences. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>What can be done about it?</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Prevention</b>: When sitting, try to sit tall and avoid slumping backwards which puts more pressure on your tailbone. Avoid sitting for long periods (no more than 45mins at a time) and stretch where possible. Maintain good hip flexibility and squat regularly for gentle opening of the pelvic outlet to lengthen the muscles (<i>see <a href="http://www.katysays.com/you-dont-know-squat/" target="_blank">Katy Bowman's You Don't Know Squat</a>)</i></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Pelvic Health Physiotherapy</b>: When the pelvic floor muscles are very shortened and in spasm, they may require releasing internally and the coccyx may need to be mobilized in a posterior (backwards) direction. A Pelvic Health Physiotherapist can assess your body alignment, pelvic floor muscle function and provide detailed education on how to optimise your pelvic health to prevent recurrence or future injury. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Happy snowboarding season!</span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-14927649466416926952013-11-19T12:14:00.002-08:002015-11-24T20:03:07.267-08:00Travelling Pelvic Floors<div class="" style="clear: both; text-align: left;">
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">I love travelling and feel very fortunate to have the opportunity to do so. However, one of the downsides about moving to the other side of the world is that you do spend a lot of time in transit just to get home for a visit. Over the last month and a bit, I have done a ridiculous amount of flying (for educational courses, home visits and fun), spending about 45hrs in the air (between Calgary, Vancouver, Seattle, Los Angeles, Brisbane, Sydney, Dallas and Austin) and a whole bunch more time in and around airports, taxis, buses and trains. All of this added up to a very sore tail bone and <a href="http://www.bodyandbirthphysio.com/" target="_blank">tight pelvic floor muscles</a> and a lot of time to think about how travelling can affect your pelvic health. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Here are some of my travel-related observations to keep in mind that you can also apply to your everyday life!</span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>Sitting</b></span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The most obvious downside to travelling is the looong amounts of time spent sitting and particularly the way that you sit. I have a tendency to curl up in my seat to sleep, however this causes increased pressure on the tailbone and sacrum, closing up the pelvic outlet and <a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html">shortening</a> all of the pelvic floor muscles. If you must sit for a long time:</span></div>
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<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Try to maintain a neutral pelvis while sitting by keeping your weight on your sit bones (ischial tuberosities) and off your tailbone. Sit tall, not always easy in the reclined plane seats but doable. Try get your bum as far back on the seat as possible if you can keep your feet supported and put a rolled scarf/pillow/jumper behind your lower back to help maintain your position if needed. </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Change positions frequently, pelvic tilting (rocking your hips forward and back) can help to gently stretch out the muscles in your back and open the pelvic outlet</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Get up and walk every now and then and see if you can find a space</span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> to stretch your hips, hamstrings and calves</span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b><a href="http://pelvichealthphysio.blogspot.ca/2014/01/constipation-more-than-just-pain-in-butt.html">Constipation</a></b></span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Travel (especially across time zones) can throw off your regular eating, hydration and sleeping routines which can lead to digestive changes. Not to mention higher toilet seats which can make it difficult to completely relax and open the pelvic floor muscles. Constipation is not only annoying and uncomfortable but is also a big concern for pelvic health due to straining. Try to minimize the damage to your pelvic organs and muscles by:</span></div>
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<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Staying hydrated - drink lots of water, even more than usual as the plane and airport environments are very dehydrating</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Go when you need to! If you delay emptying your bowels, the stool becomes dehydrated and hard (not so fun)</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Don't hold your breath and strain to empty</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Don't forget the fibre in your diet, not always the first thought when dining out at restaurants but some greens and a bit of roughage can go a long way. Fibre supplements such as Metamucil can also be helpful to keep you regular</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Avoiding shortening/tightening of the pelvic floor muscles (see above)</span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Lots of sitting = Sleepy/shortened muscles. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Asking sleepy/shortened muscles to lift a heavy suitcase = Potential ouch.</span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Trying to awkwardly grab said suitcase off the baggage carousel with one hand = Shoulder ouch. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Holding your breath while doing the above = lots of downwards pressure on your pelvic organs and muscles and a good way to exacerbate a <a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">prolapse</a>. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">These tips go for looking after your shoulders and back, as well as your pelvic floor:</span></div>
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<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Try to position yourself well and with a good amount of space when getting your luggage off the carousel </span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Use two hands if needed</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Don't pack a reaally heavy carry-on if you are going to put it overhead</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Bend your knees and stick out your bum when lifting from lower down</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">NEVER hold your breath when lifting heavy items. Or for any reason really, unless swimming underwater. It's a pretty important life function. Instead, breathing <b>out</b> while lifting helps to decrease the pressure inside your abdomen and pelvis. </span></li>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Some people carry stress and tension in their shoulders. A lot of us hold it in our pelvic floor muscles and are super tense without even realising. Travelling and airports can be stressful but don't necessarily have to be. Give yourself enough time to get to the airport without having to panic about missing the plane. Remember to breathe.</span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>Waiting in lines and waiting some more</b></span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">This one you can turn into a positive! While waiting in ticketing lines/security lines/customs lines/boarding lines/during four hour stopovers, it is a great opportunity to practice active standing and good postural alignment. Get some movement and walking in before you have to sit down for your flight. It also helps if you are wearing well fitted flat shoes while travelling so that you can walk around comfortably (I love my Toms!).</span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Also, I can't recommend <a href="http://pelvichealthphysio.blogspot.ca/2013/11/you-should-read-this-book-alignment.html" target="_blank">Katy Bowman's Aligned and Well blog and book </a>highly enough to learn how simple changes in the way that you move can make a huge difference to your overall wellbeing. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Safe Travels!</span></div>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-40766656353366986042013-11-04T15:45:00.000-08:002015-10-06T22:36:46.258-07:00You should read this book! Alignment Matters<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PuxWODl7mPvukqDJRf7E2dYPw5Rd9VlhTZmI7TUNdmnytiQtCGl98pFjLXdfzfnMVzdYarf-NJz2ge7D3RDAsAQbOdvTUdGwuT15_Q8aVS9My7nOSQiDQE_nLaNypaJfUtGci_YPfwnf/s1600/1378220_501333186629153_137776812_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PuxWODl7mPvukqDJRf7E2dYPw5Rd9VlhTZmI7TUNdmnytiQtCGl98pFjLXdfzfnMVzdYarf-NJz2ge7D3RDAsAQbOdvTUdGwuT15_Q8aVS9My7nOSQiDQE_nLaNypaJfUtGci_YPfwnf/s640/1378220_501333186629153_137776812_n.jpg" width="475" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Today's post is slightly different to most of the others. I've never written a book review before (outside of primary school), however I just had to share this particular one with you. Recently I was lucky enough to get my own copy of...</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Alignment Matters by Katy Bowman!</b></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My first impression was: Oh my <b>gosh</b> this woman is smart! If you've never heard of her, Katy Bowman is a biomechanist from the USA and teaches thousands of people easy ways to look after their body and keep it functioning the way that it should. I love this book from a Physio perspective as there is a huge focus on prevention of injury and maintaing (or gaining) whole body wellness.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The information throughout the book is very well researched but also easy to read for people with lots or little health education. The book is a collection of the first five years of her blog, organised into relevant categories and body parts with each gem of knowledge presented in short chapters. Great if you don't have a lot of time to read all in one go, however I would recommend going through the entire book to get an overall picture of how everything in your body is connected. The other bonus is, because they are all blogs, most of the info in the book also available online, for free! (Which makes it super easy to share with friends). </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Reading this book has definitely changed the way that I personally move and has absolutely enhanced my practice as a physiotherapist, particularly in the way that I explain things to my patients. I have already recommended Alignment Matters to my family, friends and patients as it provides </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">fantastic explanations and recommendations for pelvic and overall body health. Not to mention, Katy's blogs are also funny!! I definitely got a few interesting looks from fellow passengers for laughing to myself while reading on recent flights. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Please head over to Katy Bowman's blog <a href="http://www.katysays.com/">www.katysays.com</a> and for some great immediate tips on how to look after your pelvic floor, you must check out her <a href="http://www.katysays.com/4-fast-fixes-for-pelvic-floor-disorder/" target="_blank">4 Fast Fixes for Pelvic Floor Disorder</a>. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-88575013226496737352013-10-15T12:41:00.002-07:002015-11-24T19:45:00.331-08:00Pelvic Organ Prolapse: Part 2<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKSwq-LFM03zXN_S7LfpGV876xdxH_IG7ah-9KkEDC4kGNKKlwUmWGv7VubBRTISY6o__vqGrDeAdPcQLHkOUYwvqF4WeR7RshoZ5Lx2BmICS-96uyfUuXySJhECsaAuVNQ_hD6jy7C2p/s1600/Cystocele-Labeled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKSwq-LFM03zXN_S7LfpGV876xdxH_IG7ah-9KkEDC4kGNKKlwUmWGv7VubBRTISY6o__vqGrDeAdPcQLHkOUYwvqF4WeR7RshoZ5Lx2BmICS-96uyfUuXySJhECsaAuVNQ_hD6jy7C2p/s400/Cystocele-Labeled.jpg" width="400" /></a></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">See <a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">Pelvic Organ Prolapse: Part 1</a> for information on what a prolapse is and some of the causing factors. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>What can be done about it?</b></span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">!!Prevention!!: </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">As the support of the muscles underneath the pelvic organs decreases, the strain on the ligaments holding them increases and they eventually stretch beyond the point of no return. Ensuring good body alignment and m</span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">aintaining pelvic health and function of the muscles is key at any stage of life, but <i>essential</i> during your pregnancy and leading up to delivery. Restoring optimal function of the core abdominal muscles and learning how to properly relax the pelvic floor muscles for bowel movements can help to decrease the overall pushing and strain required. Preparing your body for pregnancy to increase the space in the pelvic outlet (obstetrical conjugate) and yield of the pelvic floor muscles can help to decrease the amount of force required to get the baby out (<i>read less Valsava-ing</i>), as well as prevent perineal tearing for the best possible function of the pelvic floor muscles post-delivery (Check out <a href="http://pelvichealthphysio.blogspot.ca/2014/03/your-body-and-birth.html" target="_blank">Body & Birth Physiotherapy</a> for a class or home visit in Calgary). </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">If you already have a prolapse, here are four things you must do </span><span style="font-family: "arial" , "helvetica" , sans-serif;">immediately:</span><br />
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Stop wearing any positive-heeled shoes</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Quit sucking in your stomach</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Get off of your sacrum and tailbone (see </span><a href="http://pelvichealthphysio.blogspot.ca/2014/02/too-short-too-long-or-just-right.html" style="font-family: Arial, Helvetica, sans-serif;">Too Long, Too Short or Just Right</a><span style="font-family: "arial" , "helvetica" , sans-serif;">)</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Minimize any impact and downward-pressure causing activities (this includes any running, jumping, straining, sit-ups/crunches and heavy lifting)</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Then go see a <a href="http://pelvichealthphysio.blogspot.ca/p/find-pelvic-health-pt.html" target="_blank">Pelvic Heath Physio</a> or </span><a href="http://www.restorativeexercise.com/our-program-graduates/" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">Restorative Exercise Specialist</a></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pelvic Health Physiotherapy: </b>A physiotherapist is able to assess if you have a prolapse and provide a biomechanical assessment to determine what habits, movement patterns or muscular function may be contributing to your pelvic floor dysfunction. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">They will also teach you different techniques to manage the symptoms of prolapse eg. incomplete bladder or bowel emptying, pelvic pain, and begin an exercise program to begin improving your pelvic health and core function. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Pessary: A pessary is a disc-like rubber device (similar to a menstrual Diva cup) inserted into the vagina to help support the vaginal walls and lift the prolapsed organ. This can be helpful in decreasing the pressure on the pelvic floor muscles and allow them to begin to recover and retrain their function. It can be a short-term solution for managing the associated symptoms until your pelvic floor function has improved or for longer-term use. There are many different types of pessaries and getting fitted by a continence nurse or pelvic health physiotherapist will often help you to achieve the best results. Since a pessary can be temporary and there are many less associated risks compared to surgery, I would advise any woman considering surgery for prolapse to try all conservative measures first. </span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Surgery: Often (hopefully) a last resort as a treatment option, surgery for POP is a permanent intervention but not a guaranteed success and usually does not last for more than 10 years. It is only considered when the symptoms are very severe and usually if the prolapse is protruding outside of the body. Surgery involves reinforcing the vaginal walls with stitches or a type of mesh and following surgery, any impact or heavy lifting activities are limited for a number of months at the minimum. </span><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The bottom line </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">(no pun intended)</span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> is that maintaining your pelvic health and alignment is imperative in prevention of pelvic floor dysfunction and conservative treatment should always be tried first before surgery. </span></div>
Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-37472310708192194552013-10-09T21:10:00.001-07:002015-11-24T19:35:37.090-08:00Pelvic Organ Prolapse: Part 1<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The risk of Pelvic Organ Prolapse can increase with pregnancy and vaginal delivery, however may occur even without any pregnancies and can even happen to men!</span><br />
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<b><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">What is it? </span></b><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">'Prolapse' comes from the latin word <i>prolabi </i>which means "to fall out". Pelvic Organ Prolapse (POP) involves the descent of the pelvic organs; the bladder, bowel or uterus, into the vaginal space. </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The degree of prolapse is measured on a scale of 0-4, determined by how much the organs have moved toward the opening of the vagina or if they are protruding outside the body. This may be observed by your family doctor, OB/GYN, birth professional or pelvic health physiotherapist by asking you to cough or hold your breath and bear down for 8 seconds to determine the extent of the prolapse. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The female pelvic anatomy (larger pelvic outlet and open space of the vagina) combined with our upright posture makes women particularly vulnerable to this condition. However, men can also experience similar descent of their pelvic organs but instead of falling out, falls down to create a significant amount of pressure on the prostate.</span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">I drew you some more pictures that may not be entirely anatomically accurate but should give you an idea of what happens!</span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>Normal Pelvic Anatomy</b></span></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">As the organs lower toward the pelvic floor muscles, this can create uncomfortable pressure on the pelvic floor muscles with pain, heaviness, or the feeling of 'sitting on a golf ball'. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Women often report a sensation of 'things falling out' and can sometimes feel a protrusion or bump. Penetrative intercourse can be uncomfortable and some women find it difficult to insert a tampon and keep it in. </span><br />
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<b><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Bladder Prolapse (Cystocele)</span></b></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Prolapse of the bladder, cystocele, is the most common type of prolapse that I see and can also contribute to<a href="http://pelvichealthphysio.blogspot.ca/2013/08/urge-urinary-incontinence-and.html"> overactive bladder syndrome</a> which is an increased frequency of urination, or feeling like you need to go. As you can see, there is a 'pocket' that sits below the level of the urethra (where the urine exits). It is often difficult to completely empty this part of the bladder as the liquid needs to essentially go against gravity to exit. The remaining urine can becomes very concentrated and stimulates the bladder to empty even when it is not full leading to <a href="http://pelvichealthphysio.blogspot.ca/2013/08/urge-urinary-incontinence-and.html">OAB</a>. A cystocele can also cause sudden leaking of urine with changes of position, as well as increased waking during sleeping hours to empty the bladder (Nocturia). </span><br />
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<b><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Bowel Prolapse (Rectocele)</span></b></div>
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Prolapse of the bowel, rectocele, can also contribute to difficult elimination of stool and constipation as some of the faeces can get stuck in a similar 'pocket' and become very solid.</span></div>
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<b><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Uterine Prolapse (Uterocele)</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The uterus is a suspensory organ that is attached by a strong ligament to the sacrum (not shown in the picture). Poor alignment and the habit for us to constantly tuck our tailbones under or sit on our sacrum has the effect of lowering the uterus into the pelvis like a puppeteer lowering a string.</span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Prolapse of the uterus, uterocele, involves the uterus falling down within the vagina, however it also tends to bring down vaginal walls as well and can contribute to both a cystocele or rectocele. Contact with the cervix with penetration can be quite uncomfortable and can often be felt as a deep pain during intercourse. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>What causes it?</b></span><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.bodyandbirthphysio.com/" target="_blank"><span style="color: black;">Prolapse</span></a> is rarely the result of a single incident, but rather the result of insufficient support by the pelvic floor and core abdominal musculature over several to many years. Poor alignment, positive-heel wearing and our limited </span><span style="font-family: "arial" , "helvetica" , sans-serif;">repertoire of daily movement are all contributing factors. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Chronic constipation or habits of constantly sucking in the stomach create ongoing unnatural loads on the ligaments and pelvic floor muscles. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">During pregnancy, ligaments throughout the body but especially within the pelvis are subjected to hormonal changes that allow extra movement in preparation for childbirth. Combining these lax ligaments with a long pushing phase of delivery or extreme pressures created by Valsalva manoeuvres (breath holding and bearing down) can significantly exacerbate a prolapse that was not noticeable beforehand.</span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">High impact activities such as running and exercising with heavy weights (without adequate pelvic floor and core strength) can also increase your risk, in the absence of pregnancy but especially early post-natally. So can carrying heavy loads, such as your baby (plus the car seat, pram and the bag of baby clothes/diapers/food/toys) when your pelvic floor is particularly vulnerable in the months soon after delivery. </span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-2.html">In Part 2: How to prevent and manage Pelvic Organic Prolapse</a></span><br />
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<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-34086287668948445372013-10-03T09:47:00.000-07:002015-11-24T17:47:56.019-08:00Vaginismus: The muscle-reflex sex pain<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Vaginismus can be another cause of pain with intercourse and can sometimes prevent any kind of penetrative sex.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1rAFV59nZBWJFYivcpRUt84LmTZWWk2ew2LMO-KFDglCyhi3Xg8CT4lRcubmY8NZD3LVrWlnI62w6vIOgCTquOhSOpSPdJwlo9mhn7gbmAPjjlhcbQxQtr7PZV5lVwXy5bMQUsdK2HKY/s1600/IMG_0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1rAFV59nZBWJFYivcpRUt84LmTZWWk2ew2LMO-KFDglCyhi3Xg8CT4lRcubmY8NZD3LVrWlnI62w6vIOgCTquOhSOpSPdJwlo9mhn7gbmAPjjlhcbQxQtr7PZV5lVwXy5bMQUsdK2HKY/s400/IMG_0001.jpg" width="298" /></a></div>
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<b><span class="Apple-style-span">What is it?</span></b></span><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.bodyandbirthphysio.com/" target="_blank"><span style="color: black;">Vaginismus</span></a> is the involuntary reflexive contraction of the pelvic floor muscles (in particular those around the vaginal opening) in response to attempted penetration, whether it be from a tampon, speculum or penis. You may or may not experience any pain with this. The muscular response can vary from a slight contraction but still allow for penetration (albeit usually uncomfortable or painful) or completely close the vagina to not allow any penetration at all. For the partner, it can feel like 'running into a brick wall' when the muscles are so firmly contracted. </span><br />
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<span style="font-family: "arial";">Vaginismus may or may not be experienced in combination with <a href="http://pelvichealthphysio.blogspot.ca/2013/09/vulvodynia-stinging-burning-raw-sex-pain.html">Vestibulodynia</a>. </span><br />
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<strong>What causes it?</strong></span><br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">There is not always a obvious cause of vaginismus. In a lot of cases it is a learned response of the muscles due to a painful experience with penetration or after an event such as childbirth, infections or other medical conditions. It can also be associated with anxiety and stress about having sex, difficult relationships, different religious beliefs and past abuse, however this is not always the case.</span><br />
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<strong>How is it diagnosed?</strong></span><br />
<span class="Apple-style-span"><span style="font-family: "arial";">A thorough history and physical examination is required by an experienced gynaecologist or pelvic health physiotherapist. </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">There are no specific tests such as blood tests or swabs that would lead to a diagnosis as it is purely a muscle reaction. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><strong>What can be done about it?</strong></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><strong><a href="http://www.bodyandbirthphysio.com/" target="_blank">Pelvic Health Physiotherapy</a></strong> can help to teach you how to actively contract and relax your muscles. Sometimes gentle muscle release and stretching is required, as well as a graduated home program. This often involves using dilators to desensitize the vaginal tissues and experience self-controlled penetration with the aim of returning to full intercourse. </span><br />
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<span style="font-family: "arial";">In some cases, talking to a counsellor or therapist to help overcome the fear of the pain and to resolve any difficult memories can be very helpful. </span><br />
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<span style="font-family: "arial";">Some women find they are still able to enjoy pleasurable sexual activities that do not involve penetration and are still able to orgasm. P</span><span style="font-family: "arial";">ain with sex can definitely put a strain on any relationship. Being open with your partner and still finding ways to be close and intimate is key while working to resolve the pain</span><span style="font-family: "arial";">.</span><br />
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<span style="font-family: "arial";"></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-67905059186500152312013-09-19T20:46:00.003-07:002015-10-06T22:38:06.565-07:00How can Pelvic Health Physio benefit your Pregnancy?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjFByu8fTTTuUyLjXSZFhUzincG8KB5zg7N-ZQE94GLx70d7Bwyqs-CztpeA5oz2Jw-wrhBA59aHyoT76nIad3iIcmX3YFZVidJcwzOInIEl8llmINfOGBD7nQWRZRZa4pSuN2rJBwS7EV/s1600/IMG_2206.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjFByu8fTTTuUyLjXSZFhUzincG8KB5zg7N-ZQE94GLx70d7Bwyqs-CztpeA5oz2Jw-wrhBA59aHyoT76nIad3iIcmX3YFZVidJcwzOInIEl8llmINfOGBD7nQWRZRZa4pSuN2rJBwS7EV/s320/IMG_2206.jpg" width="213" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The female body is pretty amazing to be able to carry a baby for nine months, deliver a child through a usually very narrow space and then return back to its previous state. This is what the muscles and tissues are specifically designed to do. Having said that, pregnancy and childbirth is often one of the most physically challenging events we can ask of our bodies. It is no wonder then, that the pelvic floor muscles require some specific training and preparation leading up to delivery, as well as rehabilitation post-natally to return to their optimal function. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The following diagrams show the muscles of the pelvic floor and also gives you an idea of how much these muscles need to stretch to allow for a baby's head to pass through. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Female Pelvic Floor Muscles</b> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZkgKw2PEvXxPVDmyu7g4ATz8l9KzI9blAzGNYmx0mh4X1sYRfOQqNeBZTm94ny2zSPoiQyuinkfDUDf3IVNu6_UVt2IMj1ej5LG-kjVF18l_5p7DIU8FU93XWzQILdgB0j8taNGwvXwX/s1600/Pelvic-Floor-Muscles2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZkgKw2PEvXxPVDmyu7g4ATz8l9KzI9blAzGNYmx0mh4X1sYRfOQqNeBZTm94ny2zSPoiQyuinkfDUDf3IVNu6_UVt2IMj1ej5LG-kjVF18l_5p7DIU8FU93XWzQILdgB0j8taNGwvXwX/s640/Pelvic-Floor-Muscles2.jpg" width="640" /></span></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Pelvic Floor Muscles when baby's head is crowning during a vaginal delivery</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxng9NfNq8lUmwh04U4QCq5JF7yKafRot6WHnDzSHbt7GIn0QYUVIC6u89m_i71cbyfYYZ5kPV4J5lFQFMxdQRItsNS1aBjV-qIhyphenhyphenK2reldi1Zj63Xls7bKTMXl9hTMh9dW3iOi76ZKbu/s1600/Crowning-Pelvis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxng9NfNq8lUmwh04U4QCq5JF7yKafRot6WHnDzSHbt7GIn0QYUVIC6u89m_i71cbyfYYZ5kPV4J5lFQFMxdQRItsNS1aBjV-qIhyphenhyphenK2reldi1Zj63Xls7bKTMXl9hTMh9dW3iOi76ZKbu/s640/Crowning-Pelvis.jpg" width="640" /></span></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I see a lot of women pre and post-natal for pelvic floor problems and prevention. Here are some areas that Pelvic Health Physiotherapy can help with: </span><br />
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pre-Natal</span></b><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Postural education and alignment to help protect your back and pelvis. Good posture has also been suggested to help position baby head-down in the uterus along with certain positions.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Teach correct activation of the pelvic floor muscles to strengthen during the pregnancy which allows for much better muscle awareness and strength post-natally and also helps to stabilise the pelvis.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Education regarding exercise programs that are safe for both you and baby</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Managing lower back, pelvic and sciatic pain</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Preparing the pelvic floor muscles for labour and delivery</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Teaching active birthing techniques and ways to manage pain during labour</span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Post-Natal</b></span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Retraining pelvic floor function as required </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Managing muscle tightness or spasm</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Treatment of perineal tears and scarring</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Treatment of any post-natal conditions including: perineal tears, post-natal dyspareunia, rectus diastasis, urinary or faecal incontinence, prolapse</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Education regarding a safe return to sport and physical activity</span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Click here to <a href="http://pelvichealthphysio.blogspot.ca/p/find-pelvic-health-pt.html">Find a Pelvic Health Physio</a> in Canada or Australia. </span></div>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-59699784892318147132013-09-16T10:15:00.001-07:002014-06-21T07:24:07.098-07:00How pregnancy can affect your body<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">When you think of pelvic floor issues, pregnancy and having babies usually comes to mind. Good news, it is possible to optimise your post-natal pelvic health before and while you are pregnant to prevent future problems!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt7a7nNOgZNKd0wV_M7olJ0nHhpYoWeEWgkTLnLAR9UyuEmO9Us31ST51M3jP5lp7oxrLyVFZB17l2cdUl-MuX5ZBLqtSvRzdRuZ60LRLw19XxPOLCoY1E3Smvwj99F7XO3iOEZoP_KrOZ/s1600/IMG_2206.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt7a7nNOgZNKd0wV_M7olJ0nHhpYoWeEWgkTLnLAR9UyuEmO9Us31ST51M3jP5lp7oxrLyVFZB17l2cdUl-MuX5ZBLqtSvRzdRuZ60LRLw19XxPOLCoY1E3Smvwj99F7XO3iOEZoP_KrOZ/s400/IMG_2206.jpg" height="400" width="266" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The last thing I want to do is to frighten anyone about the negative things that can happen with pregnancy and giving birth. I think pregnancy is a beautiful experience and I am personally excited about that one day when I might be lucky enough to have my own children. However, I do feel very strongly about the importance of knowing about these conditions in advance for <u>prevention</u> purposes! Please take the time to educate yourself and get to know your body in order to optimise your delivery and post-natal function. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Carrying a baby inside your tummy and (practically on top of) your pelvic floor for 9 months can put these muscles under significant stress, regardless of the type of delivery that you have. This alone can cause weakness and spasm of the muscles and lead to incontinence and future problems. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">These are some of the changes that happen to the body during pregnancy:</span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Increased ligament laxity</b></span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">During pregnancy, the hormone <i>relaxin</i> is released which helps to increase the stretchiness of the joints. This is targeted at the joints of the lower back and pelvis to allow widening for baby's head to pass through, however it can affect other joints as well. </span></div>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Postural changes</b></span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As baby grows, your centre of gravity shifts forward and can increase the curve in your lower back if you allow it to. This can increase stress on the muscles, discs and joints in the back. </span></div>
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Hormonal changes</b></span></li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This can affect the motility of your intestines and increase constipation. Straining with hard stool can weaken the muscles of the pelvic floor and also stretch the ligaments supporting the organs of the pelvis (bladder, uterus and bowel). </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Possible problems associated with pregnancy:</b></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pelvic Pain, SIJ, Sciatica and Lower Back Pain</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Perineal Tearing post Vaginal Delivery</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Rectus Diastasis (Separation of the abdominal muscles)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Post-Natal <a href="http://pelvichealthphysio.blogspot.ca/2013/08/lets-talk-about-sex-dyspareunia.html">Dyspareunia</a> </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pelvic Floor Muscle weakness post-natally can also contribute to:</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/08/stress-urinary-incontinence.html">Stress Urinary Incontinence</a> </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/08/urge-urinary-incontinence-and.html">Urge Incontinence and Overactive Bladder</a></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Faecal Incontinence</span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pelvichealthphysio.blogspot.ca/2013/10/pelvic-organ-prolapse-part-1.html">Pelvic Organ Prolapse</a></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(More info to come on each condition)</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Start protecting your pelvic floor right now by being aware of these <a href="http://pelvichealthphysio.blogspot.ca/2013/08/everyday-things-that-can-put-your.html">Everyday Factors</a> that might be putting you at risk. However, be sure to check with your family doctor before beginning any new exercise programs. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-64044569168403166342013-09-13T11:42:00.001-07:002013-09-13T11:42:44.932-07:00Anatomy: Pelvic Floor Muscles<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This diagram depicts the numerous muscles of the pelvic floor. I drew it myself. A lot of pelvic health problems arise because, just like any other muscle in the body, they can become weak or tight and even have painful trigger points and areas of spasm. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This view is of a person lying on their back and looking from the feet up. All of the coloured parts are different muscles and they all work very closely together. As you can see, the muscles around the anus are a lot bigger than the ones at the front which is one reason that urinary incontinence is so common. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">These muscles attach to all sides of the pelvis, therefore contributing to the stability of the joints, SIJ included. If a person has increased laxity in any of the pelvic joints, this can cause the muscles to work overtime and subsequently become tight/spasmed, creating more pain. They also attach to the coccyx and can cause tailbone pain (coccydynia) if the muscles are very tight and constantly pulling on the joint. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDj0W-xy1QK2nqTgTj-ejJApbMjzR-9lhEotqWXN9nRID2h_1oIkXM6Ge0b5DpnMmFpG7iCd5kBnT1BHRZdL9-LXsEpwej3-r6c_XQaJTbciwlUtggJgqIS17Tp7W33UG857El4htVcZf/s1600/Pelvic-Floor-Muscles2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDj0W-xy1QK2nqTgTj-ejJApbMjzR-9lhEotqWXN9nRID2h_1oIkXM6Ge0b5DpnMmFpG7iCd5kBnT1BHRZdL9-LXsEpwej3-r6c_XQaJTbciwlUtggJgqIS17Tp7W33UG857El4htVcZf/s640/Pelvic-Floor-Muscles2.jpg" width="640" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-91797072846511102602013-09-13T10:21:00.002-07:002013-09-13T10:24:03.136-07:00Anatomy: The Female Pelvis<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I can't take credit for drawing this one but I did label it! This shows the bony features of the female pelvis and where the pelvis floor muscles are located. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgLnjxmL5Ol2EGSacl0Nd8W1h-glDelxxkj5UrJ-6W4cBADE_kaQC5UVEIqe20Dbc6XuJscXfFGBVD8DkzUdMDSIPzH8uIYLE5EI3_FvwmxwGhuFazRYnQ16j-6khPgH93pS7Ng8VCNzZa/s1600/Superior-Pelvis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgLnjxmL5Ol2EGSacl0Nd8W1h-glDelxxkj5UrJ-6W4cBADE_kaQC5UVEIqe20Dbc6XuJscXfFGBVD8DkzUdMDSIPzH8uIYLE5EI3_FvwmxwGhuFazRYnQ16j-6khPgH93pS7Ng8VCNzZa/s640/Superior-Pelvis.jpg" width="640" /></a></div>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-11353486209472982062013-09-13T10:04:00.002-07:002013-09-13T10:17:26.550-07:00Anatomy: Vulva<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Get to know your own body! </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I drew you a picture! This diagram shows the external anatomy of the female genitalia. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOvCAwXoHsAQPTveLtXx_mpkKW2gwm5NDVcjVhxMDmeOdAaL0EEPK2DMPamNAQTQDFSQ2iFvme5ZmrvlpNP3ythHTe1h2wQz83GbQXxAwDwbNS5KgtdhbtEUAb7u9AdPb4Sx97UZ1FRTdt/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOvCAwXoHsAQPTveLtXx_mpkKW2gwm5NDVcjVhxMDmeOdAaL0EEPK2DMPamNAQTQDFSQ2iFvme5ZmrvlpNP3ythHTe1h2wQz83GbQXxAwDwbNS5KgtdhbtEUAb7u9AdPb4Sx97UZ1FRTdt/s640/photo.JPG" width="640" /></span></a></div>
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<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>mons pubis</i> or pubic mound provides cushioning over the pubic bone during intercourse</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Clitoral glans </i>is the only external part of the clitoris. Most of this organ is underneath the surface and much larger than you realise. It is also the only organ in the female or male body that is purely dedicated to sexual pleasure. Yay for us!</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Urethral opening</i> is the opening for urine to empty from the bladder</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Labia Majora</i> are the external (outer) lips of the vulva</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Labia Minora</i> are the inner and smaller flaps and look very different for every woman</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Vestibule</i> is the area within the inner lips of the labia minora but outside of the vagina</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Introitus </i>is the opening of the vagina</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Vagina </i>cannot be seen from the outside, this refers to the organ inside only</span></li>
<li style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The <i>Anus </i>is the opening of the rectum that allows for faeces to exit the body</span></li>
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Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.comtag:blogger.com,1999:blog-3246973075370815062.post-56014511413220312032013-09-08T17:34:00.003-07:002014-06-21T07:22:33.256-07:00Vulvar Skin Care<span style="font-family: Arial, Helvetica, sans-serif;">The main point when it comes to vulvar skin care applies to the rest of your body and your life too: <strong>Chemical free is best</strong>! (</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For more ways on how to make your life chemical free, check out this awesome <a href="http://www.baobag.com.au/item/baobag_blog/" target="_blank">blog</a> by the gals at </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong><a href="http://www.baobag.com.au/item/baobag_blog/" target="_blank">BaoBag</a>!</strong>)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRnX14kVrNB_rSyV4WiyXtmKGBEKF36YUHShGa03fmP7g4wMK111-RAzx77_It2MoBwjLaAkOelHkcZPF1MZ4FKJQ9V_hP6_XBYXoIeziJ5BK_FuwDWGyCzWWHS4blK4xZaZpkPYUpviR1/s1600/IMG_2197.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRnX14kVrNB_rSyV4WiyXtmKGBEKF36YUHShGa03fmP7g4wMK111-RAzx77_It2MoBwjLaAkOelHkcZPF1MZ4FKJQ9V_hP6_XBYXoIeziJ5BK_FuwDWGyCzWWHS4blK4xZaZpkPYUpviR1/s400/IMG_2197.JPG" height="325" width="400" /></a></div>
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<strong><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Clothing and Laundry</span></strong><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Wear all-white cotton underwear</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Remove wet bathing suits and exercise clothing as soon as possible</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Avoid scented or harsh laundry detergents and using fabric softener on undergarments</span><br />
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<strong><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Hygeine</span></strong><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Use soft, white, unscented toilet paper</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Avoid getting shampoo on the vulvar area</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Do not use bubble bath, feminine hygeine products, perfumed creams or soaps</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Wash vulva with cool to lukewarm water <em>only</em></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Do not douche or flush the vagina with water or any other liquids (generally makes things worse rather than better)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Use only unscented menstrual products and 100% cotton if possible. Another alternative is a menstrual cup (eg. Diva cup) which also helps to reduce waste and save the environment.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Prevent constipation and straining</span><br />
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sexual Intercourse</span></b><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Use a water-soluble lubricant, the more natural the better (eg. Aloecadabra)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Determine if the contraception you are using irritates the vulva (eg. condoms, creams)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Urinate and rinse the vulva with cool water after intercourse</span><br />
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Everyday Living</span></b><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you work involves sitting at a desk, ensure that you regularly stand and move around throughout the day! See this post for <a href="http://pelvichealthphysio.blogspot.ca/2013/08/start-making-positive-changes-5-ways-to.html">How to Make Positive Lifestyle Changes!</a></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>If you are currently experiencing</b> <a href="http://pelvichealthphysio.blogspot.ca/2013/09/vulvodynia-stinging-burning-raw-sex-pain.html">vulvodynia or vestibulodynia</a>, here are some additional helpful tips to help manage the symptoms:</span><br />
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<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Wear loose fitting clothing and avoid full length pantyhose</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Use lukewarm or cool baths to relieve irritation</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Rinse vulva with water after urinating</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Urinate before bladder is very full to decrease pressure on vulva (but not too frequently! See <a href="http://pelvichealthphysio.blogspot.ca/2013/08/urge-urinary-incontinence-and.html">Urge Incontinence and OAB</a>)</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A topical anaesthetic prescribed by your family doctor may help with sexual intercourse</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Apply ice or a frozen gel pack wrapped in a layer of towel to vulva for relief of burning after intercourse or exercise</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Avoid activities that put direct pressure on vulva (cycling, horseback riding)</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Limit intense exercise that creates a lot of friction in the vulvar area - try lower impact activities</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Avoid hot tubs and highly chlorinated pools</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Enrol in gentle exercise class for stretching and relaxation exercises (eg. yoga, Tai Chi)</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">See a <a href="http://pelvichealthphysio.blogspot.ca/p/find-pelvic-health-pt.html" target="_blank">Pelvic Health Physiotherapist</a> for treatment and further self management techniques.</span></li>
</ul>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Samantha Cattachhttp://www.blogger.com/profile/10056921480766921156noreply@blogger.com