FEM:unfolding

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Resources

Quick evidence-based information about your pelvic health symptoms. Take action and start finding relief today.

Symptom Guides

Free downloadable PDFs with information regarding your pelvic health symptoms.

pelvic girdle pain pelvic organ prolapse pelvic abdominal pain
urge incontinence pain with sex
Stress Urinary Incontinence Quick Guide
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Common Impairments and Treatments

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fem.unfolding

Laurel Proulx DPT, OCS, PhD(c)
\\Monday Modification - Breathing//⁠⠀ ⁠⠀ ❓Why Modify breathing?⁠⠀ ⁠⠀ ❗Breathing is the first exercise I give anyone postpartum, working on the core, back pain, or pelvic floor dysfunction.⁠⠀ ⁠⠀ ☝🏼 By breathing outward against our ribs in 360 degrees we facilitate pelvic floor range of motion and function, automatic core recoil and activation with exhale and bringing your ribs back down with an exhalation.⁠⠀ ⁠⠀ Give it a try!⁠⠀ ⁠⠀ It may be opposite of what you are used to.⁠⠀ ⁠⠀ 🤯 Now try to do it with your arms overhead.⁠⠀ ⁠⠀ Working on core deep breath with arms overhead and contracting your pelvic floor and transverse abdominis with exhaling can be the missing link to feeling:⁠⠀ ⁠⠀ 🔵 strong and stable in overhead lifting⁠⠀ 🔵. not leaking with fast overhead movements⁠⠀ 🔵. compensating through low back movement with overhead movement⁠⠀ 🔵. low back pain after overhead lifting days⁠⠀ ⁠⠀ This is just a starting place to notice what your body naturally does with arms overhead and how we can re-teach breathing coordination overhead⁠⠀ ⁠⠀ 〰️ Then you can start to load it up and move with intention⁠⠀ ⁠⠀ 〰️ Then speed and power will come⁠⠀ ⁠⠀ 〰️ Tag your workout buddy who may find this helpful!❓
\\Sunday Unfolding// \\Sunday Unfolding//
No one really thinks about their pelvic floor unle No one really thinks about their pelvic floor unless they are about to give birth, have just given birth or are peeing their pants.⁠⠀ ⁠⠀ But let me tell you something, this magical group of muscles is involved in so much! They don't just kink the hose where pee comes out, although that's pretty important. ⁠⠀ ⁠⠀ 🦄 They are a powerhouse of endurance muscles, postural muscles and share real estate with the hip. Meaning they:⁠⠀ 💜 help with hip coordination and strength⁠⠀ 💜 help with pelvic and low back support⁠⠀ 💜 enhance performance of the core for stronger power in the legs and arms⁠⠀ 💜 anticipate changes in pressure with pushing, pulling. squatting to reduce compensations through other joints⁠⠀ 💜 support their northern neighbors the uterus, colon and bladder⁠⠀ ⁠⠀ 🦄 They are also an accepting and flexible group of friends. Meaning they:⁠⠀ 🧡 are able to lengthen up to 3x to give birth⁠⠀ 🧡 relax and lengthen to have a bowel movement and prevent constipation⁠⠀ 🧡 lengthen to provide hip mobility⁠⠀ 🧡 relax to help make sex enjoyable⁠⠀ ⁠⠀ 🦄 They also provide a great environment for their neighbors. Meaning they:⁠⠀ 💛 are the pathway for so many nerves that allow the muscles to work like they should ⁠⠀ 💛 plus the nerves that provide pleasurable sensation ⁠⠀ 💛 allow blood vessels to increase blood flow and promote arousal⁠⠀ 💛 they also help the lymph nodes in the groin move the bad stuff out and keep the good stuff flowing! If you are having trouble with any of this things listed, a check in with your pelvic floor may be worth your time!
\\Monday modification Closet Edition//⁠⠀ ⁠⠀ Abdominal separation and a rib thrust are common postpartum and one plays into the other: a rib thrust can keep an abdominal separation from coming together and creating tension and an abdominal separation can provide compensations of a rib thrust. ⁠⠀ ⁠⠀ Many of the deep core cueing exercises we do are intended to strengthen the tissue in the front of our body to promote healing and proper rib position.⁠⠀ ⁠⠀ But, sometimes we need to take a step back and look at what could be causing inhibition of muscles, excessive pull on tissue or reinforcing compensations instead of just going straight to “fix” the problem.⁠⠀ ⁠⠀ If you find yourself having a hard time getting your deep abs to activate, having a hard time getting your six pack muscles to move toward center with contracting or your rib position likes to stay up at rest or with lifting overhead then you may want to think about the muscles on the side of your body that could be playing a big role.⁠⠀ ⁠⠀ This closet bar stretch gives a good stretch to your lats, your QL and even your TFL when you cross one leg in front of the other and really lean into it. ⁠⠀ ⁠⠀ 💫 Lean in⁠⠀ 💫 Rotate under your arm pit⁠⠀ 💫 Breathe deeply into the ribs with the arm raised⁠⠀ ⁠⠀ 💥 Then try your core work and see if it feels different. No matter what it will feel good and improve your breathing which is always good for your pelvic floor. ⁠⠀ ⁠⠀ Pass along to a friend with abdominal separation or rib thrust and always feel free to ask questions!⁠⠀
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