Tuesday, 13 November 2012

Pecs, Pelvic Floor and Peace

The majority of my clients need the same gentle reminders:

  • Pelvic Floor Exercises - Hard to remember to do but vital to a good comfortable life (my Nana still does hers, and has great bladder control at the youthful age of 101.) So whether you do them when bub cries out, on the phone, at a bus stop, traffic light, please do them! Remember to hold on as if you need to do a wee for as long as you can, then relax, repeat 10 times. Alternatively for non-pregnant women, pull in the sex organs, rectum, and belly, hold for out breath and repeat 10 times. Pelvic Floor exercises also help with pubic symphysis, so get to it!
  • Open out your Pecs (Pectoral Muscles) - Most of us have tight pecs (attaches at breastbone and run across the top of your chest and attach onto the upper arm, under the bulky deltoid). We are typing, feeding, strollering, carrying, slouching some time during our day which all contribute to tight pecs. When they are tight the rhomboids (muscle between shoulder blades) become tired, stretched and can be tender. To alleviate this stretch your arms out whenever you can, or clasp your hands behind your back and stretch them behind you. Consider your posture during your day and take breaks from activities that are tightening your pecs. 
  • Peacefulness - Sitting on the floor cross legs if possible and straighten your arms, placing your hands on your knees. Gently and slowly roll you head one way (30 secs) then the other direction. Do not tilt your head backwards, rather when you get to your shoulder "lift" the head up and over to the other side (avoiding tilting your head backwards.) Picture a beautiful mountain (think "Mount Mummy".) Please do not do this if you have a neck injury and please stop doing any stretch or exercise if you experience sharp pain. 

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