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.

Like blinking and breathing, the way we position ourselves when we sit or stand, and even lie down, is something we do so naturally and so often that it takes minimal effort. Think about your body right now. Without moving, would you say you have good posture? Or are you slouched, sitting cross-legged, and leaning forward? 

Instead of posture being something that comes instinctively, health experts say just the opposite. Postural awareness should take some mental and physical effort with frequent checks for adjustments and repositioning. After all, good posture leads to increased energy flow through the body, improved oxygenation, and less pressure on spinal discs. 

Sit up, relax your shoulders, unclench your jaw, and let’s get you on your way to better posture.

Posture While Sitting

According to a study published in the Journal of the American Medical Association, the average American adult spends roughly 6½ hours a day sitting. The majority of that group is made up of people behind a desk at an office or a work-from-home setup. So how do you adjust your posture?

First and foremost, don’t slump over your desk. Instead, sit with your back against the back of your chair. You can place a lumbar pillow behind you to help keep with the natural curvature of your lower spine. Also, pay attention to how you’re sitting. You shouldn’t be sitting straight up but at a slight angle, leaning backward. Keep your knees bent, ideally at the same height as your hips (adjust your chair height if necessary), with your feet flat on the floor.

If you don’t already, sitting with proper posture is going to feel weird and even unnatural or uncomfortable at first. Ease into it by practicing a little bit each day. Remember to get up and move around often and readjust as needed.

Posture While Standing

Proper back alignment begins in your mind. Think about standing against a wall and keeping a piece of string tightly drawn through your body, from head to toe. You should feel tall, keeping your spine neutral.

In this position, keep your chin parallel to the ground and your shoulders and hips even. Make sure your belly is tucked in, and your hips and buttocks aren’t sticking out. Your body weight should be distributed evenly on both feet.

This same posture can be held when walking. Make sure to keep your shoulders down and back. Be mindful to swing your arms from your shoulders and not your elbows. Your arms should never swing in front of your body. Lastly, step from heel to toe. Avoid stepping with a flat foot or striking with your toes first. 

Posture While Lying Down

Posture while lying down on the couch or in a bed is just as important as posture sitting or standing. But how can I maintain good posture when I’m asleep? Of course, what your body does while sleeping is essentially uncontrollable; we understand that. But you can, at least, start with a strong posture before you drift off to sleep.

Regardless of how you prefer to sleep (side, tummy, back), the pillow you use should be firm and under your head and neck, not your shoulders. The mattress you use should also be firm and not sagging in the center. 

Try to sleep in a position that keeps the natural curves in your back if you can. When you’re on your back, this works by placing a pillow under your knees or a small lumbar roll under your lower back. On your side, you can bend your knees slightly, but try not to pull them all the way up to your chest.

Key Takeaways

• Good posture involves training your body to sit, stand, and walk so that the spine is in its most natural position and there is no unnecessary stress on the body’s spine, discs, muscles and ligaments. 
• One way to keep your posture in check is to set reminders on your phone every 60 to 90 minutes and do a total body reset.
• Invest in an ergonomic chair, lumbar backrest or pillow, saddle chair, or all, and rotate them throughout the day. 
• Good posture leads to increased energy flow through the body, improved oxygenation, and less pressure on intervertebral discs. 

Ready to take your PHITness to the next level?

Small changes now lead to significant gains later! Whether you’re just getting started or working toward a bigger goal, we can lead you to success. 

Click here to get started: www.jphitness.com.

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 Posture: Its Importance and How to Correct Yours Today appeared first on PHIT.