The power to move you around through space is supposed to come from the outer butt muscles, and often people are relatively weak through them. The gluteus medius and minimus muscles help to keep your pelvis level, and then allow you to swing your leg through with walking. You can work on these directly (with […]
If you’re sitting or standing, your arms should come up by your ears when you move them overhead. If your neck and upper back are rounded forward, then you can see that you can’t fully raise your arms up. If your upper back is stiff and you don’t have full mobility there, then that could […]
What is pelvic organ prolapse? Pelvic organ prolapse occurs when a pelvic organ—such as your bladder or uterus—drops (prolapses) from its normal place in your lower belly and pushes against the walls of your vagina. This can happen when the muscles that hold your pelvic organs in place become weak or stretched. Many women will […]
Urinary frequency and urgency are very common issues. If you’re usually going more often than that, or are always needing to know where the toilet is wherever you go, it is possible to train your bladder to be a better reservoir by using your pelvic floor muscles. What is “overactive” bladder? The bladder can become […]
It is fair to say that the pelvic floor group of muscles is pretty much ignored by most people until they have an issue like urinary incontinence or urgency. Think of this group as any other mucle in your body, that needs to know how to turn on and off easily, and be coordinated with […]
Wear comfortable and supportive shoes, and make sure they fit your feet well. This is probably not your time to break in new shoes– stick to the tried and true. Keep moving in different ways: your body is really meant to move, so your back, legs and feet can gets stiff and sore if you’re […]
In, life– every singe day– we spend so much of our time with our spine rounded forward: brushing our teeth, stting on the toilet, washing our feet, reaching in the fridge, loading the dryer. Even looking down all the time to read, or cook, or do just about anything. Here are some nice moves to […]
We all slouch when we sit. A lot. Our spine is meant to move in all directions, so it’s not like rounding the spine forward– or slouching– is bad in itself, it’s just that so many of us do this movement all the time, and rarely put our backs in any other position. Think about […]
It’s important to prepare your muscles before any activity, and dynamic stretching prior to hiking can warm up your muscles for carrying the weight of a backpack while walking on uneven terrain. Here are key reasons why it pays to take the time to do these stretches before hiking: It helps to improve your range […]
Deep squats are the best squats– they recruit more muscle, burn more calories, and really help to build a strong butt. It used to be thought that doing deep squats is harmful for the front of your knees, but research has shown that isn’t the case. In fact, deeps squats could actually increase knee stability. […]
