When It Heats Up…

…how do you exercise safely? This article in The New York Times gives some great advice on how to stay cool in the summer. We’ve still got a few good weeks of summer left, so stay smart while you stay active! For example, did you know “downing a slushie drink or draping a chilled collar around your neck seems to improve the body’s ability to perform in the heat”? Check out the article for more info!

 

Pelvic Stability and Mobility, Part II

By Denise Vidal

Now that you have mobilized your pelvis, let’s try a stability exercise.

Using the breath that we discussed in blog #4, ‘The Infamous Core’, we are going to stabilize the pelvis and isolate our legs from the hip joint. This movement is not only the fundamental movement for most Pilates exercises, it also the basis of sitting, walking, running, and climbing stairs.

Lie on your back with your knees bent. Inhale and visualize the sphere in your abdomen expanding. As you exhale, see the navel, spine and hip bones narrow around the sphere. Inhale again, and as you exhale engage the sphere while slowly lifting your right heel off the floor. Continue to lift the rest of your foot and thigh, while maintaining the pelvis in neutral. Our goal is to keep equal weight on all of the points of the pelvic clock, while finding smooth movement in the hip socket.

Keep your pelvis stable as you lower your leg. Try the same thing with the left leg. Next, begin to alternate legs as if you were marching, being careful to put one foot down before picking up the other. Continue to coordinate the movement with your breath, inhaling before the movement then exhaling and engaging your abdomen to lift your leg.

Do this 5-10 times and let me know how it goes.

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: https://wjweis.sslcert19.com/securesite/ipps/support/