WHY IS GOOD POSTURE IMPORTANT TO IMPROVING PELVIC FLOOR HEALTH?
Learning to sit and stand correctly helps keep your pelvic floor in optimal shape, as opposed to potentially worsening problems such as urinary incontinence. and can help you work efficiently.
The pelvic floor plays a huge role in our body. Pelvic floor muscles act as a hammock to hold important organs in place (think your bladder, bowels, and uterus). The pelvic floor works with your abdominal muscles and back to stabilize your spine. Pelvic floor muscles are also important for sexual function, providing support for men with erectile function and ejaculation, and arousal for women. For women who are pregnant, the pelvic floor supports the growing baby
Unfortunately, very few of us pay attention to this powerful muscle group. With age, we can damage our pelvic floors if not properly cared for. The good news is that the pelvic floor consists of a network of muscles and can be strengthened and trained just like any other muscle in the body.
YOUR POSTURE IS IMPORTANT WHEN ENSURING PELVIC FLOOR HEALTH!
There are many different exercise programs that focus on increasing pelvic floor strength, but one of our favorite ways to do this is by simply standing upright.
As we all know, posture is important for maintaining back health. It keeps our bones and joints in alignment to keep our muscles working as they should, preventing back pain and fatigue, and even making breathing easier.
The way you sit and stand can also affect related conditions such as incontinence or pelvic organ prolapse, depending on your pelvic floor. can have a big impact. How does posture help the pelvic floor? When you sit in an inclined position, you activate your pelvic floor much less than when you sit or stand.
You also don't activate your transverse abdominal muscles, which are deep in your abdomen and work with the trunk stabilization muscles and pelvic floor.
>Finally, your breathing becomes labored and your diaphragm and pelvic floor move up and down as you normally do during a deep abdominal breath. cannot move down. This inhibits the natural movement of the pelvic floor muscles. It can cause them to become tense and weak, leading to all kinds of potential problems such as pelvic organ prolapse, urinary incontinence or pelvic pain.
If you are constantly trying to keep your belly in, RELEASE IT, DO NOT OBSTACLE THE NATURAL FLOW OF BREATH!
When standing, women with a slumped posture often pull their abdomen in to look slimmer and taller. Pulling the belly in narrows the diaphragm's full range of motion, causing you to take shallower breaths. Your diaphragm and pelvic floor work together to keep all your organs under control. When the diaphragm does not move properly, the normal tone of the pelvic floor decreases and becomes stretched.
One of the biggest culprits of poor posture is the pelvis tilting forward when the person is in a relaxed posture, causing the back to arch backwards. What is happening is forward pelvic tilt (swayback posture). Swayback is when your back is arched too much and put into an overextended position that can cause the hamstrings to feel tight.
Forward pelvic tilt not only tightens the legs, it also puts pressure on your hip muscles. It is also loaded.
Forward bending is quite common. Shortening the muscles between the hip and knee may be the result of sitting too much and not stretching.
If you are constantly squeezing your hips, RELEASE!
Contrary to what you may think, you tighten your hip muscles when standing for a long time. squeezing can weaken them. This puts excessive strain on your pelvic floor. Tightening your hip muscles often causes you to tighten your pelvic floor as well, making it ineffective at dealing with stressors like bladder control. Coordinated work of the sympathetic and parasympathetic nervous systems is necessary for the bladder to function properly.
Some people have a pelvic floor that is always tight. Isn't it great? No. If a muscle cannot relax or lengthen properly, it cannot contract properly. In order for the pelvic floor to stay in shape and do its job, extension, stretching and contraction must occur.
The purpose of standing is to lift the ankle. is to properly align your knees, hips and shoulders. To sit, you want to sit upright with your shoulders over your hips and your ankles and knees overlapping. Many people tend to sit in a way that can weaken the pelvic floor or overexaggerate their posture, leading to tension or pain in the pelvic floor. Don't over-exaggerate the curve of your back - try to stand and sit with a neutral spine, with everything balanced on top of each other. This will allow your body and pelvic floor to function optimally and efficiently.
Finally, don't forget to move often! Avoid sitting or standing in the same position for more than 30 minutes at a time. Staying in the same position for long periods of time can cause many health problems, but it can be especially hard on your joints and muscles. Aim to stand up and move or change positions every half hour to keep these muscles active. You can add reminder notes to yourself.
Stay healthy and beautiful...
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