Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2
With the Physical Therapist stepping out of the room and me physically and mentally preparing for the unknown, I took a deep breath. She could tell I was nervous and, like Jamie described in her story, I cannot begin to tell you how much I appreciated the knee analogy. She described this assessment just as any other body part. I relaxed a little. To my surprise, this exam was over really quickly. For that I was grateful mainly because that meant there were no startling diagnoses! Jillian left the room for me to dress so that we could discuss all of her observations and create our plan.
- Holding excess tone through my core and pelvic floor
- Two finger separation at umbilicus (belly button)
- Rib flaring
- Alignment – standing and squatting with a “tucked bum” and not allowing the natural curve of the thoracic (mid) spine
- Pushing down through my pelvic floor, rather than containing while coughing and sneezing
- Oblique (side abdominals) and quadratus lumborum (side low back) stretches and pelvic floor relaxation techniques. These will help my rectus abdominis close by creating space within those muscle groups, as opposed to holding.
- Actively practice relaxing through my core and pelvic floor during the day. This will help those muscles know how to relax and therefore be able to fire maximally when needed!
- During walking and exercise, keep my weight overtop of my heels and keep my bum untucked. This will help me also to find neutral posture when carrying the girls and assist my ribs to unflare and come back to neutral.
- Actively contain (or squeeze up) through my pelvic floor when coughing or sneezing to re-train my body, as that is what those muscles are meant to do (i.e. keep everything contained!).
- Continue with self-scar massage to break down the scar tissue and which we will address more at the next appointment.