Kegels. Are you doing them correctly?

Pelvic floor muscle exercises are crucial for preventing incontinence, optimizing core stability, and lead to better orgasms. Pretty great reasons to get on board! Imagine the pelvic floor muscles are like a hammock extending from the pubic bone in the front to the tailbone in the back. Draw the center of the hammock up into the vaginal canal. Not sure if you are getting a squeeze and a lift? A common mistake when performing these exercises is to bulge down and push the abdomen out. Check your technique with a mirror or your finger. Integrate these exercises with your daily routine – when sitting, in yoga class, and waiting in line at your favorite coffee shop. Your multitasking will benefit you three fold!

Pilates and Posture – by Denise Vidal

You may have heard that a healthy posture can help alleviate different kinds of musculoskeletal pains. To achieve better alignment, we are often told to ‘sit up straight’, ‘pull your shoulders down’, and ‘lift your chest up’. However, have you ever wondered why these positions are so difficult to do, let alone maintain?

Whether your aches and pains are chronic or a result of an injury, they are most likely caused by a muscular imbalance. That is, there are some muscle groups working harder than others to keep you moving. Therefore, to achieve a healthy pain free posture, we just need to balance the work of the muscles. This is why assuming a different position, like, ‘sitting up straight’ doesn’t work in the long run. You are just replacing the old tension with new tension. In this blog, a first in a series on Pilates and posture, we are going to explore your own unique posture by creating balanced tension in your muscles.  

Take a small ball, about the size of a tennis ball, but something that can bear the weight of your body. If you are familiar with the ‘trigger point ball’ at Beyond Basics, that would work well. Roll the ball with the bottom of your foot from the metatarsal to the heel. Press as hard as you can handle. Make note of where there is the most tension. Is it uniform throughout your foot? Do you feel more tension on the pinky toe side of your foot or the big toe side of your foot?

After massaging one foot, stand and compare it with the other. How does it differ? Can you feel the difference all the way up your leg? Roll forward and touch your toes. Do you feel a difference in your back or the back of your legs on each side? Now switch feet and repeat the exercise. Do this every day, make note of how your body responds, and let me know how it feels.

My baby is beautiful, but my back hurts!!

Hey moms! Experiencing back pain? It is a very common postpartum complaint, but you shouldn’t have to live with it. Here are a few tips for you to try at home:

-ice or heat

-stand with your weight on both legs

-keep your spine straight and knees bent as you lift your baby

-activate your lower abdominals and pelvic floor muscles when you lift

If you are still experiencing back pain seek out a physical therapist. We are here to help!

 

New to yoga?

Intimidated by the thought of trying a yoga class? Come to BBPT! A three week beginner workshop is being offered in May. No spandex required!

In this three class workshop you will:

  • Increase body awareness
  • Connect with your breath
  • Be introduced to yoga postures safely modified to suit your needs
  • End the work week with a sense of renewal

Dates: Fridays May 11th, 18th, and 25th

Time: 6:30-7:30

Cost: $75 total (for three classes)

Location: Beyond Basics Physical Therapy

Preregistration is required as space is limited. Please call 212-354-2622.

Mats and props are provided. Please dress in comfortable clothing and arrive five minutes early to prepare for class.

Instructed by Dustienne Miller, MSPT, CYT. Dustienne is a physical therapist specializing in pelvic floor dysfunction. She earned her yoga teacher certification from Kripalu Center for Yoga and Health in 2004 and is the creator of the DVD Your Pace Yoga: Relieving Pelvic Pain.

Welcome Denise!

Please join us in giving a warm welcome to the latest addition on our Pilates team. She is a bright, creative, and talented teacher and we are very lucky to have her on board. Without further ado, Denise Vidal!

I am very excited to offer additional Pilates sessions at Beyond Basics. As a professional dancer, I started practicing the Pilates method ten years ago to supplement my training.  After seeing its profound effects on my body,  I became certified. I have been teaching the Pilates method for over seven years now, and I use Pilates to help guide people out of their injuries and chronic pain. Most of the Pilates exercises are very similar to exercises given by your physical therapist, yet the choreography can be expanded to keep challenging you past your healing phase into your strengthening phase. Pilates goes beyond the stability found in your PT training by integrating the whole body. The result is an increased confidence in the performance of daily activities without relapse or reinjury.