Sisters, let's gather around and have a heart-to-heart about a topic that often goes unspoken but is vital to our well-being: pelvic health. Our pelvis holds the secrets to our femininity, housing the sacred spaces where life blossoms, and our bodies find strength. Yet, we rarely acknowledge the significance of this powerhouse. Today, we're diving deep into the realm of pelvic health, exploring how we can honor and empower ourselves in this tender and fierce terrain.
Honoring the Sacred Pelvic Space:
Ladies, let's take a moment to fully appreciate the magic within our pelvic region. It's a sanctuary of bones, muscles, and organs, cradling our precious uterus, ovaries, bladder, and rectum. The pelvic floor muscles, like devoted sentinels, offer support and grace, playing a profound role in our control over bodily functions such as urination and bowel movements.
What are some issues and symptoms related to the pelvic area?
Light bladder leakage/urinary frequency/urinary urgency
Low back pain that isn’t resolving- it could be your pelvic floor & associated connective tissue.
Ongoing hip pain that isn’t resolving – it could be your pelvic floor & associated connective tissue.
Diastasis Recti
Pelvic Organ Prolapse
Coccydynia (tail bone pain)
Sacro-iliac Joint Pain
Pubicsymphysis dysfunction
Constipation
Pelvic floor weakness/tightness
Painful periods
Postural complaints
Diaphragm dysfunction
Embracing Our Pelvic Journey - exercises to do at home.
Here is a short video of some exercises you can do at home, with a few instructions below the video.
Femur Arcs: great for core and pelvic floor strength. Lying on your back comfortably. Don’t force your lower back into the floor, shoulders & head relaxed on floor. Draw pelvic floor in & lift up inside your pelvis as well as drawing belly button in towards your spine just enough to keep trunk steady. Elevate one leg at a right angle as you inhale, exhale as you return the leg to the starting position. 3 sets of 10 reps alternating each leg.
Assisted Squat (or pancake buster 😉) Holding onto a secure post. With straight arms, sit back into a squat as if your spine is sliding down an imaginary wall. Hang off the post to keep correct alignment, exhale as you stand back up. Repeat. Ensure you limit the movement to where your butt doesn’t tuck under, if it tucks under you don’t get the peach benefits. 20-40 reps of these (so good!)
Bridges: Begin by lying flat on your back on a comfortable surface, such as a mat or bed. Bend your knees and place your feet flat on a raised surface (chair / bed), hip-width
apart. Your arms should be resting comfortably by your sides. With a cushion /towel between knees to help strengthen inner thighs, which assists pelvic floor & lower core strength. Slowly curl up, vertebrae by vertebrae until resting on your shoulder blades. Inhale at the top, exhale as you slowly lower, with control vertebrae by vertebrae back to the floor. Squeeze glutes & towel/cushion throughout if your hamstrings cramp. 3 sets of 10 reps.
Embracing Support:
If we find ourselves facing persistent pelvic pain, urinary incontinence, or the weight of pelvic organ prolapse, it's time to seek our tribe's wisdom. Reaching out to healthcare professionals grants us access to a wealth of knowledge and healing. They will assess our unique needs, provide a diagnosis, and guide us toward appropriate treatments. This may include physiotherapy, osteopathy, medication, minimally invasive procedures, or even surgery. Remember, seeking support is an act of self-love and strength.
My dear sisters, let us commit to honoring and embracing our pelvic health. Within this sacred space lies the source of our feminine power, resilience, and grace. By nurturing our bodies, practicing self-care, and seeking guidance when needed, we unlock our potential to shine. Together, let us rise, supporting one another on this magnificent journey of pelvic wellness. Our bodies, our spirits, and our sisterhood will thrive as we embrace the secrets of a healthy pelvis.
Inner Wellness is privileged to have the talented Dr. Bec Malon and Dr. Lyndsay Spencer on our team. Specifically trained in Pelvic Health Osteopathy, they bring a wealth of expertise and knowledge to our clinic, as well as a compassionate and comforting demeanour that ensures a positive experience for our patients. Bec and Lyndsay assess, diagnose and can TREAT pelvic dysfunction.
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