Pelvic floor muscles are essential to a woman’s overall health and well-being. These muscles support the pelvic organs (such as the bladder, uterus, and rectum) and play a crucial role in sexual function and childbirth.

Unfortunately, many women neglect to prioritize the health of their pelvic floor muscles, leading to various problems such as incontinence, prolapse, and sexual dysfunction. However, strengthening these muscles has numerous benefits, including improved bladder control, enhanced sexual pleasure, and reduced risk of injury during childbirth.

Here are some key benefits of strengthening your pelvic floor muscles:

• Improved bladder control: One of the main functions of the pelvic floor muscles is to control urine flow. Weak pelvic floor muscles can lead to incontinence or the inability to hold in urine. Strengthening these muscles can help to improve bladder control and reduce the risk of accidental urine leakage.
• Enhanced sexual pleasure: The pelvic floor muscles play a vital role in sexual function, including orgasm. Strong pelvic floor muscles can lead to increased sensitivity and pleasure during sex.
• Reduced risk of injury during childbirth: During childbirth, the pelvic floor muscles are put under great strain. Strong pelvic floor muscles can help to reduce the risk of injury and promote quicker recovery after delivery.
• Increased core stability: The pelvic floor muscles are part of the core muscles responsible for providing stability and support to the spine. Strong pelvic floor muscles can help to improve overall core stability, leading to better balance and posture.
• Relief from chronic pain: Weak pelvic floor muscles can contribute to chronic pain conditions such as lower back pain and hip pain. Strengthening these muscles can help to alleviate pain and improve overall physical function.

So, how can you strengthen your pelvic floor muscles?

• Kegel exercises: Kegel exercises are the most well-known and effective way to strengthen the pelvic floor muscles. To do a Kegel exercise, contract and release the muscles you would use to stop the urine flow. Start by doing three sets of 10 repetitions per day, gradually increasing the number of repetitions as the muscles become stronger.
• Use a pelvic floor muscle trainer: Various devices on the market are designed to help women strengthen their pelvic floor muscles. These devices can be inserted into the vagina and used to provide resistance for the muscles to work against.
• Incorporate pelvic floor muscle exercises into your daily routine: You can do simple exercises throughout the day to help strengthen your pelvic floor muscles. For example, try contracting and releasing the muscles while sitting at your desk or driving in your car.
• Practice good posture: Good posture helps to properly align the pelvis, which can help support the pelvic floor muscles. Pay attention to your posture throughout the day, and keep your core muscles engaged in helping support your pelvis.

In conclusion, strengthening your pelvic floor muscles is an essential aspect of overall health and well-being for women. From improved bladder control and enhanced sexual pleasure to reduced risk of injury during childbirth and relief from chronic pain, the benefits of strong pelvic floor muscles are numerous. By incorporating Kegel exercises, pelvic floor muscle trainers, and daily exercises into your routine, you can take control of your pelvic health and improve your quality of life. Take control today and ask about our pelvic floor rehab program. 

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Five Surprising Benefits of Strong Pelvic Floor Muscles appeared first on PHIT.

Chances are you’ve seen someone somewhere using a massage gun or a foam roller. Both tools are ideal for relieving muscle soreness, tightness, inflammation, and more. But both tools, if not used properly, can also cause discomfort and even lead to injury.

In brief, massage guns are used to target specific areas of need and work really well over larger muscles like glutes, the lower back, and calves. By design, a massage gun mimics the hands of a massage therapist and provides deep pressure on specific areas of tension.

Foam rollers rely on body weight to literally “roll out” longer muscles like quads, hamstrings, and glutes. Foam rollers are the better option for a lighter but still very effective touch on sore muscles. 

Massage Gun Benefits

• Increases blood and lymphatic circulation
• Decreases muscle soreness
• Improves movements during sports performance
• Assists in rehabilitation 
• Relieves pain
• Helps stimulate the nervous system 

Foam Roller Benefits

• Eases muscle pain
• Decreases back pain
• May help reduce the appearance of cellulite
• Helps decrease symptoms of fibromyalgia
• Can improve posture
• Increases blood flow

While massage tools can be incredibly beneficial (and less expensive than frequent trips to the spa), if done improperly they can cause your muscles to feel even sorer and can even lead to injury. Never use a massage gun or foam roller over bones or joints like hips or knees. Also, never use these tools on an injury such as a sprain, strain, open wounds, or ones still healing.

Before using a massage gun or foam roller, talk with your doctor, physical therapist, chiropractor, or massage therapist about which one is right for you, and make sure you know the proper uses and techniques for both.

Contact your Longwood Chiropractor 

Need a foam roller crash course? Drop in anytime and let our trusted and trained staff teach you proper techniques.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.

The post Massage Gun or Foam Roller: Which Is Right for You? appeared first on PHIT.

Regular chiropractic care provides an improved range of motion, helping you move freely and get through your daily activities with less pain or discomfort. 

What is chiropractic medicine?

Chiropractic focuses on the body’s ability to heal itself through movement, nutrition, and exercise. By improving the neuromusculoskeletal system’s ability to perform, chiropractors believe the benefits of spinal adjustments and realigning joints enhance the functioning of other systems in the body.

For example, when your body is sore, joints and muscles tense up, resulting in inflammation and a decrease in range of motion with pain. Unfortunately, this tension and pain get in the way of your well-being. But with chiropractic care, joint and muscle discomfort is reduced, and you experience an internal awakening of the nervous system. 

What does a chiropractor do?

Chiropractors practice a form of alternative medicine that cares for a patient’s neuromusculoskeletal system – the bones, nerves, muscles, tendons, and ligaments with an emphasis on managing back and neck pain through regular spinal adjustments. 

There are dozens of chiropractic therapies and adjustment techniques used to relieve pain and promote optimal alignment. A chiropractor’s primary therapy is spinal manipulation, where they use hands or instruments to apply force to a joint in the spine, moving the joint in a specific direction for better alignment.

In addition to spinal manipulation, chiropractors may include other treatments such as: 

• Relaxation
• Stimulation
• Hot and cold treatment
• Exercise
• Diet and weight loss counseling

When should you see a chiropractor?

🗹 Chronic Back Pain

🗹 Joint or Muscle Pain

🗹 Neck Pain

🗹 Headaches and Migraines

🗹 You Just Want To Feel Better

Is chiropractic therapy worth it?

Chiropractic adjustments can be beneficial, but you need to be willing to make the commitment as well. Like anything in your life that requires regular maintenance, a chiropractic program plan is continuous, and achieving optimal results takes effort. While some adjustments and therapies start working immediately to alleviate pain, chiropractic care is a lifestyle; therefore, it’s important you maintain optimal spinal alignment and function to keep your nervous system healthy. 

The amount you’ll have to pay for chiropractic care varies based on a number of things. The good news – most insurances, including the Affordable Care Act and Medicare, now cover various chiropractic therapies. If you have little or no insurance, you can choose to pay directly for care. Many patients find chiropractic care to be less expensive than invasive surgeries or pain medications. 

Whether chiropractic therapy is worth your time and money, in the end, is really up to you. The best way to make an informed decision is to make an appointment with a licensed chiropractor who can evaluate your personal needs and lay out therapy plan options as needed. 

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before beginning any therapy program.

The post Signs It’s Time to See a Chiropractor – And Why Regular Sessions Are Worth Your Time (And Money) appeared first on PHIT.