Having a baby is exciting, fascinating, and nerve-wracking. If you have never been through the process before, chances are you have a lot of questions and concerns about what changes your body will go through during your pregnancy, what the birthing process entails, and how your recovery will go once you’ve had your baby.
Join us and childbirth specialist, Ashley Brichter, in our Pelvic Health class to discuss the ins and outs of having a child.
How to Start a New Exercise Program When You’re Feeling Intimidated
Maybe you were an avid gym-goer, cross fitter, or yogi and then you got injured. Or maybe fitness has never been a part of your life, but now your doctor or PT has told you that a fitness regimen is necessary in order to help you feel like yourself again. Whatever the case may be, you just don’t know where to start, or you feel intimidated to return to what you were doing in the past because that is how you got injured in the first place. My advice is to start slowly. Educate yourself on how and why you got injured and what the next steps are on your road to recovery. Set goals on what you need to accomplish and build a plan to achieve them. Last but not least, train smartly. If you follow this check list, then you should definitely feel more confident moving forward!
It is imperative when you are transitioning from injury rehab to the fitness world, or starting a new exercise program for the first time, that you build a foundation. It is so crucial you stay true to your journey and not compare yourself to others. Trust that progress takes time. Resist the urge to jump right into something new if you’re unsure about form, alignment, and technique.
The first step would be to invest in private sessions. Educate yourself on what you’re getting into and find an expert in what you want to master. Having a coach who devotes the entire hour to your body and your needs will help you garner a deeper understanding of how your breath, body, and mind connect. Learning the proper form with a watchful eye on alignment, will ensure you have a strong foundation to move forward or join group classes.
Once you’ve gained confidence with your new (or old) exercise program, set some fitness goals. You’ve laid a strong foundation and now it’s time to build a skyscraper! Do you want to improve strength, flexibility, endurance? Once you have clear goals set, create a timeline. Establishing a realistic timeline will hold you accountable to sticking with your exercise program and crushing your goals!
The point I’ll end with is to train smartly. No matter what discipline you train in, if you are not focused on form, alignment, and breath control, you are only setting yourself up for future injuries. If you are in a group class, don’t be afraid to ask questions if something is unclear, doesn’t feel quite right, or if you know you need a modification. If you are doing an at home workout on your own, try to do it in front of a mirror to check out your form. If there’s no mirror accessible, simply take it slow and use the knowledge you’ve acquired from a trainer, coach, or PT. Take notes. Practice. Your exercises won’t be perfect the first time you attempt them. Be patient and mindful. It’s all about the journey 🙂
By: Fiona McMahon, DPT
Hey Ladies!!! In the next installment of our Pelvic Health 101 course, we are hosting a ladies’ session to allow for a safe and non-threatening place to discuss many issues that can affect the health of your pelvic floor. This class one of Stephanie Stamas’s (the founder of PH101’s ) favorites and is definitely not to be missed. Hear more about it in her video below! Join us at 7pm on October 30th . Please register at pelvichealth101.eventbrite.com
Have you noticed it yet? Everything is pink. Pink cups, pink pens, pink stickers, pink ribbons, pink everything. The flood of pink that happens every October and reminds us it is Breast Cancer Awareness Month. If you are someone you love has or has had breast cancer, chances are you don’t need any reminding. At Beyond Basics Physical Therapy we have spent a good deal of our blogs discussing the ins and outs of how PT can help with the symptoms following treatment for breast cancer. But what can you do right now to help your health? Emerging research is pointing to the profound importance of exercise on so many facets of well being for individuals with breast cancer. In this blog we will discuss some of the newest findings as well as practical ways to apply these findings in your own life. I hope you choose to read on and please share this with family and friends.
What the researchers are finding:
We know that to say breast cancer treatment can be hard is an understatement. The risk of symptoms like fatigue, sarcopenia (muscle loss), osteoporosis, cardiovascular disease, and cognitive impairments are all elevated in individuals who are undergoing or have undergone treatment for breast cancer. These symptoms can have a profound impact on quality of life, which breast cancer survivors should not have to accept. Luckily in researching this blog, I found so many studies examining how to improve the quality of life of people going through breast cancer treatment. As a physical therapist, the studies on activity naturally piqued my interest.
Three of the studies I looked at examined how structured and monitored physical activity helped out people undergoing breast cancer treatment and those who had already undergone it. The studies included workout programs consisting of cardio, resistance training, or a combination of both. The studies showed improvements in fatigue, depression, physical fitness, and quality of life immediately following the exercise program. In one of the studies that look at how long these effects lasted, the positive benefits were lost 36 weeks after completing the exercise program.
How to use these findings:
It’s probably not groundbreaking journalism on my part to tell you that exercise is good for you. But what I do find compelling is the amount that good exercise can do, even during treatment. So the question is how to make exercise work for you. First get your doctor’s clearance for exercise, because there may be some exercises to avoid, especially if you have had a mastectomy. Most of the studies I looked at examined structured and monitored programs run by a physical therapist or other healthcare professional, which I would highly recommend especially if you are not used to exercising. A skilled physical fitness professional, like a physical therapist or Pilates instructor can not only help you progress safely through different exercises, but they can also introduce you to fun exercises you may have never thought of. That said, the best exercise is the one you will actually do. Remember, the benefits of exercise will be lost if you aren’t consistent. Cancer treatment can often feel like a full time job and adding another appointment into the mix is often not very practical. The good news is that in the study by Gokal and colleagues, walking independently for 30 minutes 5 times a week reduced self reported cognitive failures in participants. So even if you can’t make it out to see someone, there still is a lot of good you can do for yourself on your own.
Start slow: be kind to you body and ease yourself back into exercise. “Chunking” or breaking exercise into smaller sessions is a great way to start
Spark Joy: (Shout out to Marie Kondo) but exercise should not be something you dread the thought of. If yoga, or walking makes you wanna crawl under a rock and hide, it’s not for you and that’s okay. Approach exercise curiously and you will find one you love, or at the very least, don’t hate.
Buddy up: in the spirit of sparking joy, having an exercise buddy will not only help you remain accountable, it will probably make the experience a heck of a lot more fun.
Get help when you need it: If you are a brand new exerciser, are in pain, or just feel like your routine is getting stale, see a fitness professional. It’s a short term investment that will pay dividends in the future by making exercise more comfortable and fun.
Keep positive, keep moving and if you have any questions, give us a call!
Dieli- Conwright C, Courneya K, Demark-Wahnefried W, et al. Aerobic and resistance exercise improves physical fitness, bone health, and quality of life in overweight and obese breast cancer survivors: a randomized controlled trial. Breast Cancer Research. 2018; 20 1:24
Gokal K, Munir F, Ahmed S, et al. Does walking protect against decline in cognitive function among breast cancer patients undergoing chemotherapy? Results from a small randomised controlled trial. PLOS ONE. 2018
Penttinen H, Utriainen M, Kellokumpu-Lehtinen P, et al. Effectiveness of a 12 – month Exercise Intervention on Physical Activity and Quality of Life of Breast Cancer Survivors; Five- year Results of the Brex- study. In Vivo. 2019. 33:881-888
Witlox L, Hiensch A, Velthuis M, et al. Four -year effects of exercise on fatigue and physical activity in patients with cancer. BMC Medicine. 2018; 16:86
On October 23rd at 7pm we will be hosting our “Men’s Only Seminar”. Join us as we discuss how pelvic floor dysfunction affects the male pelvic floor. Learn how your sex life can be improved by pelvic floor treatment, how to regain function after prostatectomy, and how to rid yourself of the pain of prostatitis, and avoid antibiotics for the most common type of prostatitis. This seminar is not to be missed!
For more reading on male pelvic health topics, check out:
Sex should feel good… really, really good. But when it doesn’t, you may start to wonder, what’s wrong with me? Am I broken? Am I a prude? Am I frigid? Painful sex isn’t something we talk about. No one would look at you twice if were complaining of pain in your elbow, but in your genitals is a different story.
On October 16th at 7pm, we at Beyond Basics are breaking down those taboos and having an educational seminar, followed by an optional question and answer session at the end. We will discuss the many causes of sexual pain and how physical therapy can help. The event will be hosted by one of our expert therapists, Stephanie Stamas. Stephanie will give a detailed seminar about pelvic health and take time to clear up some common misconceptions many people have concerning their bodies and sexual function.
Set Up: Lying supine on the mat, press your back into the mat, legs in table top with hands behind the head.
Execution: Inhale to prep, exhale to curl head to your chest, neck and shoulders off the mat driving your naval closer to spine. Inhale to extend your right leg out 45 degrees and left leg straight up to the ceiling. Switch legs, with continuous emphasis on length and control from the psoas. Inhale for two kicks and exhale for two kicks.
Focus: Focus on stabilizing your pelvis and lumbar spine with your core while lengthening through energized legs. Your neck and shoulders should not be holding any tension.
Importance: Stability and strength! While this is primarily a core exercise, the psoas gets the opportunity to strengthen and lengthen with each kick as well.
Modifications: For extra assistance, bend the knees slightly to lessen the load for the core. You could also keep head on mat and place hands under pelvis for greater lower back support.