The Great Quad-Off

Think you have thunder thighs? Talk to a professional cyclist! But they’re not ashamed–it’s those thighs that help them win races. Just check out this article, “Thigh-Popping Success on a Bike Lies in the Quads” from The New York Times. With strength comes increased power, and that’s not just for quads. Physical therapy can increase your strength, too. After all, those muscles don’t build themselves! As one cyclist laughs, ” ‘Your friends love to hear about your muscles…Pull down your pants to show them your strong quads and muscle definition. Make them grab your legs in public….We can all be winners here.’ “

Vaginal Pain and Physical Therapy

As Amy writes in her book “Heal Pelvic Pain,” there is much one can do to ease pelvic pain with physical therapy. In an article from the New York Times, “Persistence is Key to Treating Vaginal Pain,” Jane Brody writes about this as well. Check out the article here, and congratulations to our colleagues Deborah Coady and Nancy Fish for being featured in the article!

The International Pelvic Pain Society Hosts Annual Meeting

Every fall, the International Pelvic Pain Society (IPPS) holds an multidisciplinary meeting featuring the latest research and treatment strategies for pelvic pain disorders including Interstitial Cystitis, Vulvodynia, Pudendal Neuralgia, and Chronic Pelvic Myofascial Pain. This year’s guest speaker is flying in from the Land Down Under. Lorimer Moseley, PhD, B. App Sc, an expert in the field of complex pain disorders will present his research and teach a one-day post-conference workshop. The Sunday session entitled ‘Explain Pain’ is open to all medical professionals treating patients with pain.

Donations to IPPS are tax deductible. Funds help promote public awareness about pelvic floor dysfunction and allow pelvic pain specialists from various medical specialties discover and discuss the latest research. To make a donation please visit:

Pelvic Stability versus Pelvic Mobility

By Denise Vidal

Just as your feet can be malleable, and your breath can move through your abdomen as well as it can move through your ribcage, the movement of your pelvis also has many dimensions. Specifically, your pelvis has the ability to be stable as well as mobile.

An exercise originated by Balanced Body Pilates called the Pelvic Clock can bring your awareness to the movement capabilities of the pelvis.

Lie on your back with your knees bent. As you inhale roll your pelvis to arch your back and put weight on your tailbone. Allow your sitz bones to open wide. We’ll call this place 6 o’clock. As you exhale, imagine your sitz bones narrowing toward each other and your tailbone curling up towards the ceiling. Allow your pelvis to tilt to put weight on the top of your sacrum. We’ll call this place 12 o’clock. Roll forward and back, from 6 o’clock to 12 o’clock a few times, arching and curling. As you do this, imagine that your pelvis is hollow and empty. Relax your abdomen and concentrate on the movements of the bony pelvis.

Bring your pelvis back to the center or, as we say in Pilates, neutral.

Next, allow your pelvis to roll to the right. See if you can keep your knees still, and just move the pelvis. We’ll call this side 9 o’clock. Now, roll your pelvis to the left. We’ll call this 3 o’clock.

Finally, try to move the pelvis in a clockwise direction, rolling from 3 to 6, then 9 and 12. See your pelvis hitting each of these points as well as the imaginary numbers in between. Then try moving counter clockwise.

All these movements are very small. I like to imagine a marble resting in the center of my pelvis and seeing the marble move forward and back, right and left, without falling off. Chances are you might have an easier time accessing some number positions over others.

Give it a try, and let me know how it goes. If you would like one-on-one instruction, I am at Beyond Basics every Thursday from 8am-12pm. Come by and see me!

Stay Fit and Stay Social!

What if there was a way you could reach your fitness goals by connecting with people? With the new SoFit Mobile App, that’s entirely possible. According to this article on Gotta Be Mobile, “The premise of the app is to connect people in different parts of the world to each other by allowing users to walk a mile in someone else’s shoes. The app literally breaks down barriers by allowing users to partner up, compete, and take part in various competitions and races.” Social media has cornered so many different parts of our lives, it only makes sense that fitness is next! What do you think? Is it an app you would use? Let us know in the comments!