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 Olympics

Distance Running and The Olympics

Running traced back to the old days, in fact as humans, we run in most of our everyday life whether for a long distance or a short one. However, in the world of sports, the long-distance race is part of the oldest track event Included in the Ancient Olympics. Any running game where the runner covers at least two kilometers is tagged as distance running. Endurance, stamina, and strength are of essential value in this competition. During the race, competitors must maintain their energies to run effortlessly towards the end of a long race.

Only males were allowed in the 19th century to compete in long-distance running in the Olympics game, until 1928 when a woman was allowed to compete in the Summer Olympics. However, women were only allowed to participate in the 800-meters distance race.

 1500, 3000, and 10000-meter event were instituted in 1972, 1984, and 1988 respectively, although, the 5000-meter race replaced the 3000-meter run in 1996.

All Olympic race rules and regulations (both it’s drafting and amendment) are made by The International Association of Athletics Federations (IAAF). Such standards include

  • Olympic distance runners are to maintain their lane from start to finish.
  • In longer distance races (1500 meters and above), runners are divided into two batches.
  • The first batch stays across the inner half of the track and goes first, while the second batch remains on the outer track until the first batch finishes the first turn.

For a country to compete in Olympic distance running events, the runner can complete the race within the Olympic qualifying time. Only three representatives from a country may compete for every race. Olympic distance events have1 to 2 rounds of preliminary runs, in the finals, a total of 8 runners take part in the 800-meter run, 12 in 1500meter, 15 in the 5000meter, and the numbers of finalists for 10000 meters vary about the number of entrants. The race comes to an end when an athlete’s torso touches the finish line.

One of the persons who shook the Olympic marathon world and became the most popular in the marathon world is Deena Kastor, an American and a distance events champion. She holds both national and world records in numerous marathon (including the half-marathon events), and a bronze medal in the women’s division of distance running Olympics in 2004. In 2006, she went further to set a new American marathon record of 2:19:36, which has been the highest noted since the inclusion in the Olympic track, in 1984. Currently, she and Dathan Ritzenhe in (her fellow American) are among the 2008World’sTop Olympic Contenders.

Distance running requires the right combination of talent, track and field skills, ability, speed, strength, flexibility, and stamina. Countries that bring their best running athletes to participant tend to have a better shot not just at winning, but also at setting a record.

In Olympic, distance running tends to dominate the scene. Therefore, the Pressure on runners and marathoners is super intense.

The Human Powerhouse

The Human Powerhouse

“Your Core is probably the only structure that does not require much training.”

Core strength is not about developing skeletal or muscular armoring and it is not about over developing one specific group of muscles. Instead, core strength involves developing resiliency.

It becomes rigid when you need to lift something substantial, it becomes loose when you are tired, fatigued or depressed, it becomes responsive when you are playing sports or doing other activities such as dancing, and it becomes stable and strong to maintain a good posture both durable and dynamic.

The entire core system is like a tennis ball. As long as it’s compact, it will bounce, but the moment it’s cut the bounce reduces and eventually stops.

The core is your powerhouse. It can still be active and working despite of all the direct or indirect damage caused by the body structure (Flat feet, lumbar lordosis, thoracic kyphosis, scoliosis, stiffness of the spine for whatever reason), adaptive positioning and movement dysfunction, pregnancy, childbirth, obesity, sedentary lifestyle, sexual intercourse, physical trauma, post-surgery and old age just to name a few.

The question is what the first step towards Core Recovery is?

Many of you agree when you are depressed, you tend to give up most of the activities you slouch and loose your ideal posture. Realigning your position is the first step to a faster core recovery. This sounds easy but how do you realign your perfect posture and how long will it take?

Your posture is an Internal job; it’s not just physical but also psychological. To realign your posture you need first to find the bunch of muscles that are causing this postural malfunctioning and changes. Creating balance in their length and strength relationship is the way to start. This may not take too long, but the actual results can only be seen after this training of fixing their relationship has been done consistently and for a reasonably long time. Ideally, as much time as it has taken to malfunctioning.

Most people already give up halfway. Or when the pain is reduced, they believe the problem is fixed. That’s not true. It’s like taking the antibiotics you must finish the doses; otherwise, you will develop the sensitivity towards it, and it won’t work next time you decide that antibiotic. You will need a much higher dosage that means much harder work for your liver to process & expel it and detoxify your body.

Same applies when fixing your core. When you stop it becomes sensitive to the methods, you used to fix it, and then ultimately you have to try something else to fix it. That requires learning new ways new techniques all over again and the time and effort that it takes yet. This process goes on and on.

The two best methods to keep it all aligned and remain it that way is to practice Yoga and Pilates under supervision (one on one) and also practice under the experienced masters who have the extensive knowledge of Human body and movement science.

See below the six specialized classes we offer to fix your core or book a private session, and we can fix it from the inside out without going for any invasive or fat-sucking procedure.

  1. Postnatal Recovery
  2. Yoga Core
  3. Back Care Yoga
  4. Backstretch vinyasa
  5. Spine Clinic
  6. Ab Blast Pilates

If you are not being able to visit our physical location, Purchase the ten series pilates video and begin strengthening your core as little as in 30 Days.

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