As you age your core strength and stability naturally decreases and your pelvic floor becomes more susceptible to pain and dysfunction. Here are 3 beginning steps to take...
1. Proper Posture
Did you know how important your posture is to your overall health and wellness? Most women in mid-life have some form of postural dysfunction that changes how the muscles in and around the spinal column can function. It also changes the alignment not only of the spinal bones themselves but the alignment of bones in both hips, the pelvis, both shoulders, neck and jaw. Wow, right! This first step gives you the strategies to set you up for healthy posture for 2/3rd's of your day (1/3 workplace and 1/3 sleeping). Faulty posture happens due to; sitting at a desk job, standing for long periods of time, sleeping incorrectly, looking down at phones and tablets, watching tv in a slouched position and so on.
The contrast between unhealthy posture and healthy posture and the reason you want to work on this each day is because of alignment. You want to optimize posture so your muscles can work more effectively, your spinal cord can function at its best and promote a healthy core and pelvic floor.
How you sleep (approximately 8 hours a day) will have its stakes in your postural health as well. I encourage you to really take the time to position your neck and body into the correct positions as shown in the photo. This will help promote a happier spine and therefore a happier nervous system..
When you address both work day posture and sleep posture you are well on your way to a happier body!
2. Yoga as Therapy
Using yoga as a means of mind-body therapy is an excellent way to work with balancing your stressed muscles, joints and ligaments. Faulty posture creates muscle and bone imbalances both in the upper body and in the lower body. Using a targeted approach through various postures and exercises is what makes using yoga as more of a therapy than just an exercise.
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There are various ways and postures in which yoga can provide you with a great foundation to balancing your spine and its associated soft tissues and joints as well as your core and pelvic floor. By practicing spinal balancing every day you give your body it's best chance for core function and pain reduction.
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Below I am giving you 4 poses to start with to balance your body and promote a healthy core (low back, abs, hips, pelvis and lower digestive system. Do these 1-2x daily to see how you feel!
Camel Pose
As shown, come on to the knees (use a blanket or cushion underneath if needed for additional support)
Drop the shoulders towards the floor, squeeze your shoulder blades together and gently lean backwards.
Only go as far as you have no pain. Arms and hands can be placed as shown and hold for 5-8 sec. Release and repeat for a total of 4-8 x.
Bridge Pose
As shown, and on your back, bend both knees and place your feet on the floor about 12-18 inches from your buttocks. Squeeze your shoulder blades under you for support and place the backs of your upper arms against your rib cage.
Inhale to lift and hold for 5-8 sec. Release to the ground slowly and repeat for a total of 5-12 x. (try and keep your knees pointed forwards as much as possible)
Seated Twist
As shown, sit on the floor and gently twist to one side and hold for a few breaths. Repeat by going to the other side. Repeat 3x on each side.
If you find it difficult to sit on the floor, you can use a chair or you can sit on a yoga bolster on the floor as well to give your core some additional support.
Dancers Pose (Modified)
As shown, stand on one leg and grab the ankle of the opposite leg to stretch the front of the thigh. Please use a wall to steady yourself instead of the hand in the air if needed. You can also use a belt or strap around the ankle instead of your hand as you are stretching the same muscle.
Hold for 45 sec and release. Repeat on the opposite side and repeat on both sides.
3. Breath Awareness
Did you know that how you breathe strongly affects the vitality and functioning of your core & pelvic floor?
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Most people are "shallow breathers", meaning that they don't take a deep breath and without getting into too much anatomy this means that they are not moving optimally through their core during inhalation and exhalation.  When you consider that you breathe over 20 000 times per day it isn't hard to then see that if you aren't breathing effectively in such a way that is called a "full breath excursion" then you are not maximizing your own ability to enhance the health and wellness of your nervous system, core & pelvic floor.​
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Here is a link to my you tube channel if this resonates with you and you would like to start working with your breath as a health and healing modality.
Until next time, Jenn
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