Unlock Wellness with Pelvic Floor Stretches: Your Guide to a Stronger Foundation

Hello, dear readers! In this blog, we're diving into a topic that can be a game-changer for many: pelvic floor stretches and the benefits of consulting with a pelvic floor specialist. At Physically FIT Physical Therapy, we understand the importance of a healthy pelvic floor – it’s the foundation of our body’s core, crucial for movement, internal organ support, and breathing..

The Role of Your Pelvic Floor Muscles

Before we talk about stretches, let's unpack what the pelvic floor is. Your pelvic floor muscles act as a hammock, stretching across the pelvis and holding pelvic organs (like the bladder and uterus) in place. They play a key role in urinary control, bowel control, and sexual function. However, when these muscles are too tight or too weak – known as tight pelvic floor muscles or a weak pelvic floor – they can lead to discomfort and health issues like incontinence or pelvic organ prolapse.

Why Pelvic Floor Stretches Matter

Pelvic floor stretches are a gentle way to encourage relaxation and strength in this crucial muscle group. They can be especially beneficial if you're dealing with symptoms of an overactive pelvic floor or any other pelvic floor issues such as groin or tailbone pain. Let's explore some of the stretches and their benefits.

Child's Pose: A Sanctuary for Relaxation 

The Child's Pose is a restful stretch that eases tension in the pelvic floor, back, and shoulders, promoting a sense of tranquility. To incorporate the Child’s Pose into your stretching routine:

1. Begin by kneeling on the floor with your big toes touching and knees bent, setting them apart about as wide as your hips or slightly wider for more comfort.

2. Exhale and lower your torso between your thighs, extending your arms forward with palms facing down.

3. Allow your shoulder blades to spread across your back while you rest your forehead gently on the floor.

4. Take a deep breath in, allowing your belly to expand, then exhale and simply focus on what feels good, encouraging your body to relax further into the stretch without forcing any contraction of the pelvic floor.

5. Hold this pose for 30 seconds to a few minutes, focusing on the sensation of relaxation across the pelvic girdle and ribcage with each breath.

6. To release the pose, use your hands to gently walk your torso back up to a kneeling position.

As you engage in this calming pose, remember that stretching should be about your comfort and relaxation, especially within the pelvic floor and thoracic spine. Focus on the areas where you feel tension releasing and adapt the stretch to suit what feels best for your body.

Happy Baby Pose: Releasing the Pelvic Girdle

The Happy Baby Pose is an excellent way to release tension in the hips and pelvic floor. For beginners or those who need extra support, starting this pose against a wall can be helpful. To perform the Happy Baby Pose:

1. Lie on your back close to a wall and with an exhale, bend your knees into your belly.

2. Inhale, and grip the outsides of your feet with your hands. If you can't hold your feet directly, try using a belt or towel looped over each foot. Place your feet against the wall if additional support is needed.

3. Open your knees slightly wider than your torso, then bring them up toward your armpits, using the wall as a guide for your feet's position if necessary.

4. Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels.

5. Gently push your feet into your hands (or the belt/towel) against the wall to create a resistance.

6. Aim to bring your tailbone down toward the floor to flatten the lower back and feel the full stretch across your pelvic floor muscles and inner thighs.

7. Hold this position for 30 seconds to a minute, taking deep breaths to help relax the pelvic floor and increase the stretch.

8. To release, let go of your feet and draw your knees together. If you're against the wall, gently move away and rock side to side to massage the lower back before stretching out.

This pose, particularly when initiated against a wall, provides a stabilizing and gentle approach to stretching. It's an essential part of a series of lower extremity (LE) wall stretches that promote relaxation, flexibility, and strength in the pelvic region, contributing to your overall pelvic health. Remember to refer to the provided handout for a full series of LE wall stretches to complement your routine.

Squat Pose: Building a Foundation of Strength

Adding to our repertoire of beneficial pelvic floor stretches is the Squat Pose, a fundamental exercise known for enhancing overall lower body strength and flexibility. To perform the Squat Pose:

1. Stand with your feet slightly wider than hip-width apart, toes pointing outwards.

2. Keeping your chest up and spine neutral, bend your knees to lower your body as though you're sitting back into a chair.

3. Go down as far as comfortable, aiming to get your hips lower than your knees while keeping heels flat on the ground.

4. Bring your arms out straight in front of you for balance, and hold the position for a few seconds. To minimize compensations, you can also perform this pose against the wall.

5. Focus on allowing your pelvic floor muscles to relax and gently contract as you move through the motion.

This dynamic movement not only encourages pelvic floor stretch but also engages your core muscles, inner thighs, and glutes. It's a fantastic way to cultivate strength in your pelvic region and increase blood flow.

Pigeon Pose: Targeted Stretch for Pelvic Relief

The Pigeon Pose is renowned in the world of yoga for its deep hip opening and restorative effect on tight pelvic floor muscles. Here's how to ease into this profound stretch:

1. Begin in a starting position on all fours, then bring your right knee forward and place it behind your right wrist.

2. Your right ankle will be somewhere in front of your left hip, depending on your flexibility.

3. Slowly lower your hips towards the floor, ensuring that your left hip is pointing down, and slide your left leg back, straightening the knee and allowing the top of the foot to rest on the floor.

4. Keep your lower abdominal muscles engaged and allow your pelvic floor muscles to relax as you breathe deeply.

5. Stay in this position for a few seconds, then gently rock your pelvic girdle to enhance the stretch.

6. Repeat on the opposite side for balanced flexibility.

Incorporating the Pigeon Pose into your routine can notably improve the elasticity of your pelvic floor muscles, support pelvic health, and even aid in stress management by encouraging a state of relaxation during the practice.

The Benefits of Seeing a Pelvic Floor Physical Therapist

While these simple exercises are beneficial, working with a pelvic floor physical therapist is invaluable. They can assess your specific needs and create a personalized treatment plan incorporating pelvic floor muscle training and pelvic floor exercises.

Physical therapists specializing in pelvic health can help with:

• Pelvic pain

• Urinary incontinence

• Bowel control issues

• Sexual discomfort or sexual dysfunction

Integrating Pelvic Floor Stretching into Your Daily Routine

Incorporating pelvic floor exercises into your daily routine doesn't have to be overwhelming. Starting with foundational practices like diaphragmatic breathing and gentle stretches such as the Child’s Pose or the Happy Baby Pose will establish a solid base for pelvic health. Spinal mobility, particularly in the thoracic spine (T-spine), plays a vital role in this regimen. Mobilizing the T-spine modifies pelvic tilt and shifts pressure areas, which is key for optimizing pelvic floor muscle performance. 

By blending these stretches and spinal mobility exercises, you'll not only foster a robust pelvic floor but also enhance blood flow, sexual function, and overall pelvic health.

Physically FIT Physical Therapy: Your Partner in Pelvic Health

At Physically FIT Physical Therapy, we're here not only to guide you through these exercises but to provide a space where questions about pelvic health are welcomed and answered. Our team of empathetic pelvic floor therapists is dedicated to your well-being and equipped with the knowledge to help you manage or alleviate common symptoms associated with pelvic floor dysfunction.

If you are experiencing any discomfort, want to add pelvic floor therapy to your pre and postnatal care, or just want to improve your pelvic health, don't hesitate to reach out to us. Together, we can create a daily routine that works for you, ensuring your pelvic floor is as strong and flexible as it can be.

Remember, taking care of your pelvic floor is not just about managing problems – it's about enhancing your overall quality of life. Join us at Physically FIT Physical Therapy, your partner on the journey to better pelvic health and wellness.

Patients Require Patience for a Positive Recovery

Physical therapy is a highly effective form of treatment for a wide range of musculoskeletal conditions, injuries, and chronic pain. However, patients undergoing physical therapy treatment must have patience to achieve optimal outcomes. In this blog post, we will explore why patience is essential for patients undergoing physical therapy and how it can contribute to their overall success.

1. Physical therapy is a process
   
   Physical therapy is a process that involves a series of exercises and treatments designed to help patients recover from their injuries or conditions. The process can take time, and progress may be slow at times. Patients must understand that physical therapy is not a quick fix, and recovery can take weeks or even months. Therefore, patience is key to the process.
   

2. Injuries and conditions vary
   
   Every patient is unique, and so are their injuries or conditions. It is essential to remember that no two patients will respond to physical therapy in the same way. What works for one patient may not work for another. Therefore, it is essential to remain patient, as progress may not be visible initially.
   

3. Consistency is vital
   
   Physical therapy requires consistent effort from the patient. Patients must adhere to their therapy sessions and perform their prescribed exercises at home regularly. While it may be tempting to skip a session or exercise, consistency is essential to achieve the desired results. Therefore, patients must be patient and continue to put in the effort, even if progress seems slow.
   

4. Time is needed for healing
   
   The human body needs time to heal, and physical therapy is no exception. Tissues take time to repair (6-8 weeks minimum),  Bone takes time to heal (4-6 weeks) and it is essential to allow the body the necessary time to heal. Patients must be patient and trust in the process, as healing cannot be rushed.
   

5. Recovery is a journey, not a destination
   
   Physical therapy is a journey towards recovery, and it is essential to celebrate small victories along the way. While the end goal may seem far away, it is essential to focus on the progress made along the way. Patients must remain patient and focused on their goals, as recovery is a journey and not a destination.

In conclusion, patients undergoing physical therapy must have patience to achieve optimal outcomes. Physical therapy is a process, and progress may be slow at times. Patients must remain patient and consistent in their effort, and trust in the process. Recovery is a journey, and it is essential to celebrate small victories along the way. By having patience, patients can achieve their goals and improve their overall health and well-being.

Unlocking the Power of Blood Flow Restriction Therapy: Enhancing Performance and Recovery with the Latest Exercise Technique

Blood Flow Restriction (BFR) Therapy, also known as occlusion training, is a relatively new method of exercise training that involves restricting blood flow to specific muscles while performing exercises. This technique has gained popularity in recent years due to its potential benefits in both rehabilitation and performance training.

BFR therapy is typically achieved by applying a specialized cuff or band around the upper arm or thigh, which is inflated to a pressure level that restricts arterial blood flow, but allows venous blood to flow back to the heart. This results in a localized hypoxic environment, which is believed to promote cellular and metabolic adaptations that can improve muscle strength, size, and endurance.

Research studies have shown that BFR therapy can provide significant benefits to individuals undergoing postoperative rehabilitation, those with musculoskeletal injuries, and even healthy individuals looking to enhance their athletic performance. Here are some of the benefits associated with BFR therapy:

1. Improved muscle strength and size: BFR therapy has been shown to increase muscle strength and size in both healthy individuals and those undergoing postoperative rehabilitation. Studies have demonstrated that BFR training can increase muscle activation and stimulate muscle protein synthesis, resulting in improved muscle hypertrophy.

2. Enhanced endurance: BFR therapy has also been shown to improve muscular endurance, which is important for athletes and individuals looking to improve their physical performance. This effect is thought to be due to the accumulation of metabolites, such as lactate and hydrogen ions, which can increase muscle fatigue and stimulate muscle adaptation.

3. Faster rehabilitation: BFR therapy has been shown to be effective in accelerating rehabilitation following musculoskeletal injuries or surgeries. It can help to reduce muscle atrophy, improve joint range of motion, and promote healing of soft tissue injuries.

4. Reduced risk of injury: By strengthening muscles, BFR therapy can also help to reduce the risk of future injuries. This is especially important for athletes who may be more susceptible to injuries due to the nature of their sport.

Despite the potential benefits of BFR therapy, it is important to note that it should only be performed under the supervision of a trained healthcare professional or qualified exercise specialist. Improper use of BFR training can lead to serious complications, such as blood clots, nerve damage, and muscle damage.

In conclusion, BFR therapy is a promising technique that has the potential to provide significant benefits in rehabilitation and athletic performance training. As research continues to investigate the effects of BFR therapy, it is important to adhere to safe and effective practices when using this technique.

Revolutionizing Pain Management: The Surprising Benefits of Dry Needling Therapy

Dry needling is a form of therapy that has gained popularity in recent years for the treatment of pain and muscular dysfunction. It involves the insertion of thin, sterile needles into the skin and underlying tissues, with the aim of stimulating trigger points or muscular knots. The technique is called “dry” because no medication or substance is injected through the needle.

Research studies have shown that dry needling can be an effective treatment for a variety of musculoskeletal conditions. Here are some of the benefits associated with dry needling:

1. Pain reduction: One of the most well-established benefits of dry needling is pain reduction. Studies have shown that dry needling can significantly reduce pain in patients with chronic musculoskeletal pain, including lower back pain, neck pain, and shoulder pain.

2. Improved range of motion: Dry needling has also been shown to improve joint range of motion and flexibility. This is believed to be due to the release of muscular tension and the stimulation of blood flow and lymphatic drainage in the targeted area.

3. Faster recovery: Dry needling can help to accelerate the healing process following injury or surgery. It can stimulate the production of endorphins and other natural painkillers, which can help to reduce inflammation and promote tissue repair.

4. Improved athletic performance: Dry needling has also been used as a performance-enhancing technique for athletes. By targeting specific muscles and trigger points, dry needling can help to improve muscle function and reduce the risk of injury.

5. Safe and non-invasive: Dry needling is a relatively safe and non-invasive technique. Unlike traditional injections, no medication or substance is injected into the body. As long as it is performed by a trained and licensed healthcare professional, dry needling is a low-risk procedure.

Despite the potential benefits of dry needling, it is important to note that it is not a cure-all for every musculoskeletal condition. It should only be performed by a licensed healthcare professional with specialized training in dry needling, as there are certain risks and contraindications associated with the procedure.

In conclusion, dry needling is a promising therapy for the treatment of pain and muscular dysfunction. As research continues to investigate the effects of dry needling, it is important to work with a qualified healthcare professional to determine if this technique is appropriate for your specific condition. With the right care and guidance, dry needling can provide significant benefits and improve your overall quality of life.

Book a Dry Needling session today!

Weightless Workouts: The Future of Fitness with Antigravity Treadmills

Antigravity treadmills are a relatively new technology that has been gaining popularity in recent years. These treadmills use a unique air pressure system to reduce the amount of weight that a person puts on their joints while running or walking. This technology has been used for a variety of purposes, including rehabilitation from injury and training for athletes. In this blog post, we will discuss the latest research on antigravity treadmills and their benefits.

The first major benefit of antigravity treadmills is their ability to reduce the amount of stress placed on the body during exercise. This can be particularly beneficial for individuals who are recovering from injury or who have conditions that make high-impact exercise difficult. For example, patients with arthritis, osteoporosis, or joint pain can use antigravity treadmills to exercise without putting excessive stress on their joints.

A recent study published in the Journal of Sports Medicine and Physical Fitness found that antigravity treadmill training can improve the gait patterns of individuals with knee osteoarthritis. The study also found that the participants experienced a reduction in pain and an increase in function and quality of life.

Antigravity treadmills can also be used to help athletes train more effectively. By reducing the amount of weight that is placed on their joints, athletes can increase their training volume without risking injury. This allows athletes to push themselves harder and reach their full potential without compromising their health.

Another study published in the Journal of Strength and Conditioning Research found that runners who trained on an antigravity treadmill were able to improve their speed and endurance while reducing their risk of injury. The study concluded that antigravity treadmill training can be an effective tool for improving running performance and reducing the risk of injury.

In addition to their physical benefits, antigravity treadmills can also be used to improve mental health. Exercise has been shown to have a positive effect on mental health, reducing symptoms of depression and anxiety. By making exercise more accessible and comfortable, antigravity treadmills can help individuals who struggle with traditional forms of exercise to reap the mental health benefits of physical activity.

In conclusion, antigravity treadmills are an innovative technology that has the potential to revolutionize the way we exercise and train. With their ability to reduce stress on the body, improve physical performance, and promote mental health, these treadmills offer a range of benefits for individuals of all ages and fitness levels. As research in this field continues, we can expect to see even more applications of antigravity treadmill technology in the future.

We have one! Come check it out!

What it is like coming to Physically Fit Physical Therapy

We are an intimate  clinic located in Norton MA on rt 123 in the same parking lot as The Gym at Norton. We treat a variety of conditions (insert). 

Our staff is compassionate, knowledgeable, and always willing to go the extra mile. We are equipped with special skill sets and equipment to elevate your care. We use current research in our treatments to help you maximize your functional potential. 

When you come to us you won’t be placed in a room alone or feel like you’re in a factory. You’ll feel seen and heard and you’ll know that we are 100% invested in you. We have a sense of community within our walls where not only your therapist is rooting for you but the other patients in the room as well. 

We can appreciate how life changing your injury or condition has been from both personal and professional experiences which makes us that much more capable and eager to find your way back to you. Afterall we want you at your best. We want you Physically Fit!

What to Expect at your Initial Evaluation

When you arrive at our outpatient physical therapy clinic, you will be greeted by a receptionist or a staff member who will ask you to fill out or sign some paperwork. This paperwork typically includes a health history questionnaire, functional outcome measures, a consent form, and a privacy policy. You may also be asked to provide information about your insurance and provide copies of your photo identification and insurance card, as well as prescription from your referring doctor. 

Once the paperwork is complete, you will be taken to the location your evaluation will take place. The physical therapist will ask you questions about your medical history, current symptoms, and any activities that may have contributed to your condition. They will also perform a physical examination to assess your strength, range of motion, flexibility, and other factors that may be relevant to your treatment. During the examination it will be important to have access to the affected area, so that the therapist can complete a thorough assessment of your condition.

Based on the information gathered during the evaluation, the physical therapist will develop a treatment plan tailored to your specific needs. This plan may include exercises, stretches, manual therapy techniques, and other modalities that can help improve your condition and alleviate your symptoms.

At the end of the evaluation, the physical therapist will discuss their findings with you and answer any questions you may have. They may also provide you with exercises or other instructions to follow at home before your next appointment. Overall, the first visit to an outpatient physical therapy evaluation is focused on gathering information, developing a treatment plan, and educating you on how to manage your condition.