Pelvic Floor – The Base Of Your Core

Pelvic Floor - The Base Of Your Core

Your body is a majestic work of art. Different concepts and ideas have been morphed together to create symmetry and functional physics so you can do all sorts of things. You have a number of nerves, vessels, muscles and bones carefully put together to perform certain functions.

Most parts of the human body show symmetry and this is mirrored in different parts like eyes, ears, arms etc. The hip bone also shows symmetry. What most people do not know is that we have two hip bones that are fused together. Now, imagine this, your conjoined hip bone is like a bowl or a vase with its bottom cut. So naturally, a vase needs some sort of base to hold all of the beautiful flowers it contains. That’s where the pelvic floor comes in.

What is the pelvic floor?

The pelvic floor is literally a floor for the pelvis (the lower part of the torso between the abdomen and the legs). It is made up of a group of muscles, arranged in layers, that stretches out like a hammock attached to the symphysis pubis (the place where two hip bones join in the front) and the coccyx (the tail bone that is considered the very end of the spine, and is present at the back).

What is the pelvic floor?

Where is the pelvic floor?

The pelvic floor is present at the bottom of the pelvis (the area between the abdomen and the legs). To get a general idea, your pelvic floor has holes for your anus and urethra to pass through. So now, you can imagine where your pelvic floor is.

What is the importance of pelvic floor?

This hammock of muscles acts to support all the pelvic organs like the bladder, womb (uterus) and bowel (colon). These organs have openings to the outside of the body through tubes, namely, urethra, vagina and anus. The urethra (present in the front most from where you pee), the vagina (present in the middle of urethra and anus) and the anus (present at the back from where you poop) all pass through the pelvic floor muscles. So every time these pelvic floor muscles contract, it would tighten the tubes and every time the pelvic floor muscles relax, it would loosen the tubes. In this way, the pelvic floor muscles can be held responsible for regulating micturation (the process of passing urine), sexual activity, and defecation (the process of eliminating feces/ poop from the body). Therefore, the dual role of the pelvic floor is to provide support for the pelvic viscera (bladder, bowel and uterus) and maintain the functional integrity of these organs. Hence, it is necessary to keep your pelvic floor muscles strong.

The pelvic floor can be activated along with the surrounding muscles in association with the body and lumbopelvic posture as well as sitting posture. In patients with incontinence, urine usually leaks out in the standing position as a result of gravity and pressure from the pelvic organs on the musculofascial supportive structures. Learning to activate the pelvic floor can be helpful in patients of incontinence.

In addition, it was detected that the pelvic floor muscles showed a feed-forward response during arm and leg lifts in women, according to research in Sweden. This was especially evident in women who had previously given birth and were without lumbopelvic pain. These normal speed movements set off an electromyographic response for pelvic floor muscles.

Due to the constant burden on pelvic floor muscles, with the added effect of pregnancy and labor in women, the pelvic floor can become weakened or lax with age. Since the pelvic floor supports various organs, continuous pressure or an increase thereof can lead to prolapse.

What are some methods or techniques to activate the pelvic floor?

The muscles of the pelvic floor are so out of tune with our body that we may not know how to control them. To relearn how we can control the different types of muscles in that area is called activation of the pelvic floor.

The first thing on the checklist is knowing which muscle is which. This can be done by squatting and trying to tighten all those different tubes. This would help in recognizing the muscles. Try to stop midstream when urinating. Remember, do not tighten your buttocks. Squeeze and draw in the muscles around your anus and your vagina at the same time while lifting them up inside as if you are trying to suck in water inside them. Make sure you are breathing correctly. You should have a sense of lift each time you squeeze your pelvic floor muscles, trying to hold them strong and tight all the while counting to 8. Now, let the muscles go and relax, just like your thighs. You should have a distinct feeling of letting go of ad relaxation.

It is best to rest for about 8 seconds in between each lift up of the muscles. Of course, it is possible that you cannot hold for 8. In this case, just hold for as long as you can. 

Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes.

Try to do three repetitions of 8 to 12 squeezes each, with a rest in between.

Do this whole training plan (three sets of 8 to 12 squeezes) each day while lying down, sitting or standing.

What is the cause of pelvic floor weakness?

Muscles of the pelvic floor are most often not used voluntarily but they play quite a role involuntarily when we shift all of our stress to this area. You see, every time we are faced with a stressful situation, the muscles of the pelvic floor clench themselves. This constant state of clenching hinders the power of the muscles to perform well as they might not contract and be stuck in their contracted state.

This lack of control of pelvic floor muscles leads to a lack of control of other important bodily functions like micturation, defecation, sexual activity, et cetera.

What is the relationship of the pelvic floor with latent energy and Kundalini?

All the negative energy from stress situations is gathered in the pelvic floor. This collection of energy must be released in order to maintain a balance. Different postural variations in exercise and yoga play an important role in stress release. Kundalini energy is a term used to refer to this energy that is locked in the Mula banda (pelvic region). This area is best stimulated while strategically contracting and relaxing the pelvic floor in coordination with your breathing and contraction and relaxation of other muscles of the body. Repeatedly exercising for a good five minutes will result in shifting of this energy upward and outside the body.

What is the relationship of the pelvic floor and breathing?

The pelvic floor is depressed downwards when we breathe in. This is because the air that enters the lungs puts pressure on the diaphragm. The diaphragm pushes on the organs below and the pressure is transmitted via the pelvic organs to the pelvic floor. It is said that while breathing in, the pelvic floor must not be contracted, so as not to squash the pelvic organs. To the pelvic floor should be relaxed. Whereas when breathing out, there is no positive pressure on either the pelvic floor or the organs, so, the floor can be contracted now.

Getting Set for Distance Running

Getting Set for Distance Running

Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.

There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.

Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.

The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.

Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.

Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.

Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.

Distance Running and The Marathon

Distance Runner

Marathon is a name gotten from a place in Greece where it is first practiced. Because of its popularity, it stood out amongst other distance race and was once the centerpiece in Olympic but has now replaced with other various field race and fast track that looks more interesting on television.

Marathon training is a bit different from a standard 5, 10 or 12 km race. While preparing for the race, the runner must have to get used to running at a marathon pace for an Extended period.

Long Run

Marathon’s preparation most crucial workout is ‘The Long Run.’ The Long Run is developed by increasing the mileage of the runner once a week until the athlete can run for 2-3 hours generally. Although this increase is to be done gradually and gently, the weekly mileage increase should be about 10 to 20% of your goal mileage and is majorly dependent on the runner’s baseline.

Plans on the weekly distance to be covered must first be made, to help plan the increase accordingly. After which, the runner can begin to include speed workouts.

Marathon pace running

In this type of training, the runner runs at the projected marathon pace. These are tough runs that can go on for about 2 hours mimicking the primary marathon race.

Getting a running partner that runs at the same speed as you, keeps you going and helps to pace your rate during workouts. Joining a half-marathon is also a good idea, but you must ensure you run at your own marathon pace, as it is an effective way of preparing for the main marathon.

Food, fluids, and paraphernalia

During preparation for the real marathon, knowing the kind of food and drinks you are conditioning your body to is essential as it determines how slow or fast your pace during the race will be. Experts have advised you to stay hydrated by drinking fluids every 10 to 15 minutes during the run, whether you are thirsty or not.

Check your body reaction to the type of fluid that served at the race by using it during practice. Sports drinks give a better boost than plain water.

Avoid food that contains fibber; eat more of food rich in carbohydrates.

Choose the gears, i.e., shoes, running clothes, socks, shorts, you are comfortable with, and practice it until it becomes part of you, the aim is for you to be extra comfortable during the marathon race.

Other pre-race preparations

The final long run is to be done two weeks before the primary marathon race and should be about 20 miles (32.19 km) or at least3 hours run. Finally, before you enter the marathon, ensure you take much rest to heal from injuries obtained during pre-race preparation.

Following the routine of the previous runner who broke a record also helps your running ability and keeps you motivated and pushes you to achieve results you would be proud of. Training on Distance running should be done gradually and with no harshness at all.

Injuries and Errors in Distance Running

Injuries and errors

In every sport, injuries are always recorded, and distance running is not exempted. Aches must occur whether you are training for a race, or you are running to lose weight, or just for the fun of it. Survey has shown that training errors have led to more than 50% of injuries recorded in the running.

Training errors tend to occur when one takes on much more physical activity than the body can maintain and by constant repetition of a particular exercise that tends to strain the muscles, leading to an injury known as an overuse injury. These training errors are also said to occur when the training routine suddenly changes or change in the intensity level of the practice.

Other training errors include

  • Training Load

 In the running, it is not advisable to move from 0 to 100, i.e., increasing our mileage so fast. This is one of the major causes of injuries in the running. Due to these coaches ensures the athlete takes it slow while building their distance, by doing so, your muscles tend to adapt to the forces they are subjected to…

  • Down Hills Running

Extreme care should be taken when doing the hill training because while running the hills down our heel tends to hit the ground, thereby leading to the knee’s inability to absorb the reactive forces of the earth, which goes further to cause a condition called runner’s knee. Such pains on the knee increase during prolonged sitting or after sitting for a while.

  • Size of Shoe

When choosing the size of shoe used during training, the athlete is to consider if he or she is comfortable, does the pump create a free movement of the foot and muscles of the foot, if no then injuries like a sore foot would occur.

Other common injuries include

  • Hamstring Strain

Research has shown that the hamstrings make up most of the muscles responsible for forwarding movement while running. Once there is an issue with the group of muscles, your flexibility and strength are automatically affected.

  • Shin Splints

Shin splint is a type of injury in which tears begin to occur around the shin-bone. About 15% of injuries that happen during running can be traced to the shin splints.

  • Plantar Fasciitis

Less than 16% of injuries obtained during running are attributed to foot pain. Foot pain occurs as a result of the tearing and swelling of ligaments and tendons of the feet. Such strains are mainly felt along the heel like an achy feeling.

The human body can heal itself, even though it is not realistic in any way to want an injured body to recover fully while still undergoing the activities that caused the injury. The healing process doesn’t just work like magic; it is a process and must take a bit of time. Therefore, try not to get engaged in any training during the healing process, also ensure you visit a physiotherapist for proper checkups during the process of healing, and don’t just assume you are beautiful and ready for a race.

Crossing Countries in Distance Running

Crossing Countries

Running has lots of benefits, which includes enhancing you physically by giving you a well-chiseled physique and stimulates the release of endorphins (during the peak of the race) which helps fight pain and stress naturally. For this is the reason, more communities have joined, and are still participating in the fight to ensure running is globally recognized. There have been lots of competitions, shows, and events as regards distance running, one of which is known as “cross-country.”

How is Cross Country Running done?

Let’s get your engine revving by pinpointing what cross-country running is all about. It is merely a type of race done on open-air and over terrain which is natural for example grass. This race can be done as a team or individually and people of different ages are allowed to compete. Cross-country running events occur at a different temperature, especially during winter and autumn. Before joining this event have it in mind to encounter muddy grounds, hill, flat surface, woodlands, and lots of dirt.

Starting off the race

Signals like a horn sound or a gun fired once indicates the competition has, i.e., head to the finish line. Most times in this race teams are assigned their boxes popularly known as bullpen along the beginning area. The bullpen can sometimes be big enough to take the whole team, but when this is not the case, and the space available is for only one runner, then the other side members will have to wait in line for their turn. Each team must consist of 2-7 runners for your team to have an advantage once the race starts; they have to be smart and quick because of people converging on a very narrow path.

In cross-country competition, the loops should be between 1,750metersto 2,000meters with about 400meters to 1,200meters of leveled terrain, i.e., no turning included. This is done to avoid/reduce congestion at the beginning of the race. At the middle of the race, runners are reminded to stay on the path marked and avoid running over the items(such as ribbon, flags, tapes, e.t.c) used as a marker to tell the runners where to turn or go to avoid creating confusion.

Ending of the race

Just like every other type of sport, this also has a finish line (the end) to ends. A chute or funnel usually marks the finish line, i.e., a long walkway made or marked with either rope or flags. This is typically done just to ensure a single file order and to enable proper scoring.

The race is scored by adding up four to five top finishing positions of the individuals in a team.

In cross-country running, it doesn’t just take your endurance and speed alone to win. It takes teamwork meaning every member of your team has to be up and doing. Some persons have advised that team members should run in a group, but this seems to be impossible since every individual has a limit to which their capacity can take thereby making some members of a team lags behind.

Becoming A Victorious Distance Runner

Victorious Distances

Running is not only a fun-filled activity, but it is also a serious event that can be life-altering. The more distance an athlete covers in a designated time frame, the more accomplished him or she feels both physically and even psychologically. Becoming a successful runner especially in long distances requires the building of some particular component that would give a boost to skill, thereby making you adequately ready for the race.
Here is an essential list of routines/training that helps you boost your skills, and also helps you get ready for a race.

The Fartlek:

Fartlek is a Swedish term for speed play and is tagged an essential component in the distance running. Fartlek is done by carefully bursting into speed while in the middle of the race training. It merely means intermixing of some periods running fast and some periods of running slow. Fartlek allows your legs to utilize various paces. The basic of the Fartlek is to help the athlete know the time he or she can go at an individual pace. It’s essential that Fartlek should not be overdone, i.e., Ensuring the body can maintain the speed it is running.

The Hills:

Just like the name implies, it means running on a hill or an inclined plane. This training requires lots of mental and will power. Hill and incline routines and sessions helps in building up of the muscles especially that of your clave, therefore giving you an edge(regarding power, speed, and leverage)over running on the flat surface field since the same muscle groups used in the hill and inclined session are used on the flat surface field too. Hill routine also offers the benefit of preventing injuries, since muscles around your knee are improved and strengthens during the method.

The Interval:

Intervals involve short time frame of running hard and a longer time frame of resting in which you can either jog or walk. This training will be done on the track where distances are clearly defined. The interval running involves mostly speed workouts whereby both the length and pace is accurately laid out before you even begin. This routine helps the athlete become more efficient physiologically over some time.

The Tempo Run:

Tempo Run is known as the least complicated speed workouts; this is because the track of the distance is not kept and doesn’t require regular recalling of the time split. During this training, your body realizes how to run economically thereby enabling an increase in your speed level and maximizing your body’s endurance.

The Long Run:

The long run is said to be the most crucial because it gives your body the needed endurance and stamina (both physically and mentally) that will carry you throughout the distant runs.

Practice makes perfect and building towards distance running is no joke, but if you follow the basic routine listed above before you head out to the road or track, you can be sure you are on your way to becoming a successful athlete.

12 Simple Yoga Techniques To Start Your Day

Build your Energy

What is the first thing you do immediately you are awake?
Say you woke up without a nature call. Even without a duty call. You didn’t wake up because your bladder needed to be empty. or your kids were crying or screaming, or you had to take your dog for a walk or were late for work or even late for your yoga class. If we take all of it out of equation, what is the first thing you usually do immediately you are awake?

A. Reach out to your phone?
B. Open your laptop?
C. Drink water?
D. Make your coffee or even get on the bed.
F. Stretch on the bed?
E. Try to sleep more?

So My Question is how do you all start your day?

To be honest, there is no fixed rule of how one would start their DAY. If you type in google “how should i start my day” You will find various articles and ways you can start your day. In fact you will learn how other people start their day and what do they have achieved from following their routines. The only thing that none of them have actually mentioned is about reading your mind and witness your own thoughts and emotions. Because when you do that you can learn about yourself and take control over the mind that is in the autopilot mode. There is always a better way to start your day. Here i will share 12 yoga techniques that can help you start a better day….everyday.

Purpose of Improving Flexibility

  • A Night Before.

    Watch closely
    a. What you consume as your final meal at night and how much?
    b. What thought you have had before going to sleep?
    c. What movie or television show did you watch?
    Depending on any of these your will notice the effects of it the next morning. Specially your mood and thoughts will be re-presented in the morning.

  • On The BED

    Stretch and gently twist your body on the bed, before leaving the bed. The simple ways you can stretch is to curl all your toes towards your sole and flex your ankles. During the night our feet drop (into plantar flexion – flat feet) and the weight of the blanket make it worse. Doing a strong toe curl with dorsiflexion of the ankles will prepare you better for your first foot steps of the day.

  • IRT – Instant Relaxation Technique

    Relax and try to normalize your breath while lying flat on your back. Bring your legs together and hands by the side of the body. Now gradually and successively start contracting the entire body starting form toes, ankles, calf, knee caps, thighs, hips & buttocks, fingers, forearms and arms, Inhale hold the breath, continue tightening your shoulders, neck, face, clinch your teeth, squeeze your eyelids/eyeballs, forehead…tighten..tighten…tighten…R..E..L..A..X……

    Watch an alternate technique here

  • Bridging.

    While lying on the back with feet close and hands under or over head. Inhale and rise the buttock’s and the back. Hold the breath and vigorously contract and relax the anal sphincter and tense the musculature of the pelvic floor for up to 25 times. Exhale while pushing your knees over toes lower the spine and buttock’s. Repeat for 3 times. This will help you lengthen your legs and stimulate the spinal nerves. It will also help prevent slackness of outer anal sphincter, from which many older people suffer.

  • Abdominal Vaccum (Uddiyana Bandha).

    Choose any of the following position – lying, sitting or standing and Slowly inhale as much air as possible, then start to exhale slowly and completely, allowing the back to round slightly. Now without inhaling pull the abdominal muscles strongly inward and slightly upward. This action of mock inhalation will cause a concave hollow to form under the ribs. Try to visualise your navel touching your backbone. One isometric contraction is around 20 seconds or as long as comfortable. Then, while inhaling, relax the muscles and allow the abdomen to expand to its normal relaxed position.

Stomach-Vaccume
  • Chin Lock (Jalandhar Bandha).

    From a comfortable cross legged seated position Inhale and exhale slowly. While exhaling the next time rise the shoulders slightly and stretch the spine, back and neck. Hold the breath in external retention when the exhalation is complete. Invert the tongue backwards and insert it into the cavity above soft palate. Alternately, you can press the tongue against the hard palate. After applying the lock, maintain the posture while holing the exhalation for as long as comfortable. During the next inhalation bring the tongue down to resting position and allow the head to rise slowly. Relax the shoulder’s.

  • Drink Water.

    Drink 1-2 glass of plain water, Cold to stimulate your nervous system and Warm to loosen up your bowel.

  • Frontal cleansing (Kapalbhati Kriya).

    Sit upright with your legs crossed. Place the hands on the respective knees and straighten the elbows. The shoulders and rib cage will be slightly raised, which allows free movement of the abdominal wall and diaphragm. Breath in an out rapidly in quick succession without pausing between the inhalations and exhalations. The exhalations should be forceful (like in blowing your nose)but the inhalation should be automatic and effortless. KEEP THE MOUTH CLOSE. Go for about 60 strokes in 1 minute and repeat this for 3 sets. This is one of the finest exercise for the lungs. Stagnant, stale air is forcibly removed and fresh clean air is drawn in at much higher rate than normal. More over it cleanses the nasal passage and sinuses. This is an important practice for all nasal allergies.

  • Sukshma Vyayama – Subtle exercises of Yoga.

Yoga Warm Ups Series – 1

Yoga Warm Ups Series – 2
Yoga Warm Ups Series – 3
  • Shanmukhi Mudra (Six Doors)

    Sit with your legs crossed. Place your little fingers under lower lips, ring fingers above the upper lips, middle fingers over nose, index fingers to cover eyes, and thumbs covering your ears. Except nose close everything else, breath in through nose and produce loud humming sound until complete exhalation. Repeat for 3-5 times without releasing the fingers.

Shanmukhi-Mudra_Yogi
  • Savasana / Meditation / Quite Time

Before you start your day sit quite, Set the intentions for the day. What you want to do today, what you want to achieve today. and How are you going to do that. Set the intentions for the day.

3 Reasons To Do Pilates Mat/Reformer Classes at Abbysan

3-Reasons-To-Do-Pilates-Mat-or-Reformer-Classes-at-Abbysan1160x607-1024x536

Do you suffer with pain in your neck or back usually after long sitting/driving? Or Are you a new mom and want to reclaim your healthiest body without dieting? Now You Can, with our signature classes and programme.

We first introduce pilates on Mat and Reformer in Phuket since 2007. We were the First to offer such services to public in Phuket. We have grown and introduced this methods even when locals in Phuket didn’t know what Pilates is and how it can compliment every other exercise you do.

” One hour of Pilates Mat or Reformer workout daily, is sufficient to maintain normal functions of the body. “

Told by many members, here are three most authentic reasons why you should attend Pilates Mat or Reformer classes at Abbysan.

Personal Attention

Group pilates classes on mat are limited to 8 participants and All reformer classes are limited to only 3 participants. This set up makes it effective for both the learners and the teachers to pay close attention to all the clients and assist them in getting the fast results.

Verity & Challange

We offer more than 15 Pilates classes on mat and reformer. Some focus on specific body parts like abdomen, back, arms, legs, thighs to make you lean, toned and get you in shape, while other focus on the movements of spine, fixing the core after child birth or active ageing and injury prevention for athletes. You will definitely find the class that will suite your need.

Professional Teachers

Joseph Pilates first develop this method to re-train and re-educate the movement pattern in injured soldier. Dr Abhishek and Denny are highly qualified, experienced and professional in human body and movement science. They are here to help you in your journey to desired aesthetic and pain free body.

BEGIN PILATES TODAY!

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