Power to the Pelvis
Hello friends!
Here's your Power to the Pelvis newsletter for September! I've got some exciting news. I'm going to be moving into a different office space as part of the Wellness Works Clinic. I will still be Mountain Mama Pelvic Health providing pelvic floor therapy, but I'm collaborating with chiropractic care, functional nutrition, functional medicine, lymphadema, and other holistic, wellness-centered, evidence-based practitioners providing wholistic care (see what I did there). We are having an open house on Saturday, October 12th from 10am-1pm if any of you are in the Monument, CO area and want to stop by!
* Tip of the Month: find your glutes
How many of you are aware of your glutes? Got a flat mama butt? Are your hamstrings dominating leg movement?
Glute weakness is a common problem that can lead to various issues, including back pain, hip pain, and poor posture. This is something I see in so many clients with pain. It's often overlooked, but strengthening your glutes can significantly improve overall health and performance.
Common Signs of Glute Weakness:
- Back Pain: Weak glutes can contribute to lower back pain as they help stabilize the spine.
- Hip Pain: Hip pain can be a result of weak glute muscles, especially the gluteus medius.
- Knee Pain: Knee pain can be related to glute weakness, as weak glutes can lead to improper alignment and stress on the knee joint.
- Poor Posture: Weak glutes can contribute to poor posture, such as a swayback or forward head posture.
Here are some of my favorite exercises to target the glutes:
- Glute Bridges: A simple exercise that can be modified to increase difficulty. Make sure to keep feet closer to your bum to increase the glute burn, and make sure you don't overarch your back.
- Squats: A classic exercise that works the glutes, quads, and hamstrings.
- Hip Thrusts: A great exercise for isolating the glutes and targeting the gluteus maximus. You can do this unweighted or add weight with dumbbells or a barbell over the hips. Make sure you are activating your glutes and not allowing your back to arch.
- Side Lying Reverse Clamshells: I love this exercise as it targets the glutes and deep hip rotators, as well as provides a window into your internal rotation! You start with normal clamshell position, opening knee up and keeping feet together, then you lift your foot up and touch your knees together. Do this 8-10 times and feel the burn!
Remember: Please check with your doctor before performing any exercise outside of your normal training regimen. It's important to perform these exercises with proper form to avoid injuries and maximize results. Consider a wellness consult with me for more personalized guidance!
* Podcast I'm loving
If you've been with me over the past couple of months you know that I recently recorded a podcast for The Thriving Mama with my friend Dr. Stephanie Davis all about pelvic floor dysfunction. It just came out this week and I'm so excited to share it. We talk about anatomy, typical pelvic floor symptoms, trauma and the emotional components of the pelvic floor, life transitions with the pelvic floor, so many good things!! Take a listen here!!
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
P.S. It's that time of year where illnesses just seem to creep in. Want a pure and natural alternative to your typical medicine cabinet finds? Try Earthley! They have products for everything from cough, sore throat, and upset tummy to gut health and detox! Our family loves Cough-Be-Gone and Elderberry Elixir, and also use their herbal remedies for everything from bug bites to pain relief. You can find a remedy for just about anything on their site, and their philosophy just blends so well with our holistic, whole body care.
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