5 Stretches to Ease Pelvic Pain

Pelvic pain can be a life-changing and challenging experience. Some symptoms of pelvic pain can include (for both men and women):

  • Pain in the lower abdominal region,  groin, perineum, or tailbone region

  • Pain with sitting

  • Pain during/after sex

  • Pain during/after using the bathroom

  • Pain/discomfort with OB-GYN exams or tampon insertion

It is often the result of a combination of physical, emotional or even environmental triggers that include

  • Tight pelvic floor, hip, lower extremity musculature

  • Poor posture, weak core musculature,

  • Overactive pelvic floor

  • Emotional/sexual trauma

  • Stress

  • Pregnancy and after delivery

  • Abdominal/pelvic surgeries

  • Endometriosis, Interstitial cystitis, fibroids, prostatitis

Pelvic health specialist such as MDs and physical therapists can work with you closely to help find the root of your symptoms. If you are experiencing any of the symptoms above, you can see our therapists at PhysioElements who are specialized in treating pelvic floor conditions.

Here are five simple, relaxing yoga poses we often give to our patients to alleviate their pelvic pain symptoms. We focus on diaphragmatic breathing in each pose, which helps calm down the nervous system and promote relaxation of your pelvic floor muscles.

Breathing cues: Inhale through the nose to fill up the belly first, then the chest. Exhale passively out of the mouth, letting the belly fall and think about “melting” your whole body into the floor.


1. Cat/Cow - focus on pelvic tits

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2. Supine happy baby

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3. Supported hip opener

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4. Supported yoga squat


5. Supported pigeon pose

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3 Things to know for Post-Partum Exercise

The post-partum period can be a challenging period for if you are a new mother. After spending 9 months carrying your little bundle of joy, you may be awaiting the 6-week mark that your physician sets for you to resume exercise to shed that baby weight. It is important for new mothers to know that this period is a crucial period of recovery mentally and physically, especially when transitioning from your body's state during pregnancy. 

Before you jump into a HIIT class or 6-minute core circuit you found on YouTube, there are 3 things you should know to safely return to exercise.

1. Get checked for Diastasis Recti.

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Your rectus abdominus or "6-pack muscle" expands from the tension caused from your growing baby during pregnancy. As a result this can cause a widening and separation of the linea alba, which runs down the middle of abdominal wall. This is called diastasis recti and this can result in the appearance of a "pooch" and affect your core stability.  Your body has to regain its ability to stabilize itself so that you can move efficiently and resume higher intensity exercises such as running or cardio-circuit workouts. 

If you are unsure if you have diastasis recti, you can find a women's heath physical therapist who can assess you and prescribe an appropriate exercise program. 

 

2. Start with foundational abdominal exercises. 

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As mentioned before, crunches and planks are not the best exercises to do right away if you want to tone your abdominals. You want to prevent any further separation of your linea alba, you will want to focus on strengthening the transverse abdominus (TA) for stability and support. You want to avoid any exercises that involve crunches and head lifting until you are able to demonstrate the ability to contract the TA in any static and dynamic position. 

3. Find a team to help you with your postpartum fitness goals! 

There are a wide variety of health and fitness professionals who are trained to work specifically with post-partum women including physical therapists, pilates instructors and personal training. It is important to work with someone who is experienced in working post-partum conditions such as diastasis recti and incontinence to safely return back to regular exercise!

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At PhysioElements, we offer a Core Elements Program for women to help them transition out of the post-partum phase of pregnancy. We provide services such as orthopedic physical therapy, pelvic floor physical therapy, pilates, yoga and personal training. During your initial evaluation ,we screen for diastasis recti, pelvic floor conditions such incontinence and organ prolapse and overall general fitness. We will work with you to create a specialized program to help you reach your pregnancy goals! 

For more details and to schedule your Core Elements initial evaluation, please contact us here or call 516-365-3455.

WHAT'S IN OUR LUNCHBOX: MATCHA NUT-FREE FAT BALLS

Today, we will be sharing a nut-free fat-ball recipe that Kat adapted from the blog “Lee From America”. These are incredibly easy to prepare and you can alter the recipe by subbing in other ingredient to fit your nutritional needs. Kat added matcha for its antioxidant properties and to increase energy levels and collagen peptides for a protein boost.

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