#Exercises to Strengthen Pelvis

[moonastrogirl]

Signs and Body parts related to them + attributes

Aries = head (brain, hair, face, eyes), adrenals, blood pressure

Taurus = neck, shoulders, throat (and voice), ears

Gemini = arms, fingers, heads, hands, lungs

Cancer = chest wall, breasts, some body fluids (uterus)

Leo = heart (blood, veins), spine, upper back, spleen.

Virgo = abdomen, intestines, gallbladder, pancreas, liver, digestive system (stomach)

Libra = lower back (butt/nyash), hips, kidneys, endocrines

Scorpio = reproductive organs (vagina, penis), pelvis, urinary bladder, rectum

Sagittarius = thighs, hips, upper legs, liver, pelvic floor

Capricorn = knees, bones, skin

Aquarius = calves, ankles (Archiles heel), blood vessels

Pisces = feet, some body fluids (lymphatic system)

If you have any health issues look at where they are located in your body then start healing yourself by using the energy of the sign related to it. Exercise also that part of the body to strengthen it and make it heal naturally.

Work also on what the sign means to heal the sign.

Aries = Authenticity (True self)

Taurus = Self support

Gemini = Self thinking

Cancer = Self feeling

Leo = Self love (Courage)

Virgo = Self analysis

Libra = Balance of self (Confidence)

Scorpio = Self desire (Sexual energy)

Sagittarius = Vision of self (Self protection)

Capricorn = Usage of self

Aquarius = Knowledge of self

Pisces = Self belief

[batmanisagatewaydrug]

is it true that pelvis floor exercises can give you better orgasm?

hi anon,

sort of? but most likely no.

pelvic floor exercises like kegels are predominantly designed for people who struggle with urinary incontinence, to help strengthen their pelvic floor muscles and decrease the likelihood of any bladder leakage. if you already have healthy, functioning pelvic floor muscles, the odds that those exercises are going to make any meaningful difference to your pelvic floor is fairly negligible (and can, in some instances, even have the adverse effect by putting too much strain on those muscles).

[flowercrowncrip]

I haven’t felt this down about my health in so long. I was really hoping I’d get more from the neuro rehab team than “idk ask the wheelchair people… by the way it’ll likely be months before you even see them to talk about it”.

And I’m trying not to catastrophise but there’s no guarantee that the wheelchair team will do anything about it either. I’m pretty sure my pelvis and the rest of my spine are in the right place, it’s literally just my head that’s too heavy, and only in certain situations. And if a collar is too restrictive then wouldn’t an anterior head support have the same risks?

I have to believe that something will change and I won’t be in this much pain forever. But I’m gutted that there are so few options for orthotics beyond a full cervical collar. If I’m honest I’d expected that there would be something that didn’t immobilise my neck completely but still prevented my chin from smashing into my chest. My physio said she’d ask her colleagues but I’m not holding out much hope. I at least thought I’d get strengthening exercises but there’s nothing. Surely this isn’t an uncommon problem?

I know I’m tough as boots and I’ll get through these next however many months. But fuck me am I dreading it

[blurredcolour]

Push It

Summary: Rooster’s customized playlist and exercise routine pay off when you get to peg Jake for the second time.

Pairing: Bradley “Rooster” Bradshaw x Jake “Hangman” Seresin x Female Reader [Hangster x Female Reader Polyamorous Relationship – Established]

Author’s Note: Written for @roosterforme ’s 80’s “Rocktober” Playlist Fic Challenge! Part of the With The Three of Us Collection but can be read separately.

Warnings: Swearing, Mature/Explicit Themes [m/m/f, pegging, anal sex, vaginal sex, unprotected sex, lube] – 18+ Only.

Word Count: 2410

Smoothing the straps of the harness across your hips you gnawed on your lower lip slightly as you eyed your reflection in the mirror, strap-on firmly secured against your pelvis. A complex of emotions unfurled in your chest – arousal, pride, self-confidence…and just a smidge of doubt.

While tonight would not be your first time pegging Jake, one weak showing by no means made you an expert. The very notion had never crossed your mind until one morning several weeks ago when, on his way out the door, Jake had kissed the top of your head and wished you good luck on your interview scheduled for that afternoon.

“You get that promotion, pretty girl, and I’ll let you peg me.” He had winked and strolled out of the kitchen as nonchalantly as if he had promised you ice cream.

It had taken nearly five days to remove the stain from your dress shirt as the next sip of your morning beverage had missed your mouth entirely. But you had gotten the promotion, and after a proper discussion between the three of you, you had been intrigued and more than a little turned on by the idea. The physical actuality of it, however, had proven to be exhausting and not nearly as innate as you expected.

Thrusting the strap-on in and out of Jake’s body had called upon muscles that you found were under-utilized and you struggled to maintain a pleasurable rhythm. With perseverance and outright stubborn refusal to acknowledge the pain in your back, thighs, and abdomen, you had succeeded in driving Jake to orgasm. While you had been richly rewarded for your efforts, you had also awoken to a plethora of stiff and sore muscles the next day.

Rooster had caught you cuddling the heating pad while doing research into pegging techniques and exercises to strengthen the muscles necessary to properly thrust. He had taken it upon himself to design a workout routine for you, complete with a suggestive and rhythmic playlist featuring classics like Pump Up The Jam, Push It, and Bust a Move. Despite your diligent adherence to the regimen, Bradley’s suggestion that you give it another try tonight, and Jake’s enthusiastic agreement, had still awoken a tinge of self-doubt.

“Did you get lost, pretty girl?” Bradley’s rasp from the doorway tugged you back into the present and your eyes lifted to meet his gaze in the reflection of the mirror.

You swallowed thickly at the image of him, wearing nothing but his boxers and a soft smirk as he leaned against the doorframe of your dressing room. Turning to face him properly, you shook your head in reply, unconsciously wetting your lips with your tongue.

He hummed thoughtfully and stepped forward to cup your jaw.

“You sure you’re good?” He asked softly, playful tone replaced with gentle earnestness.

Nodding quickly, you took a moment to tighten the already snug harness before exhaling.

“I just want this time to go better…”

“If I remember correctly the only problem last time was someone put too many expectations on herself, hmmm?” He murmured, fingers sliding along your chin to caress your earlobe.

You huffed impatiently. “Who knew thrusting was so taxing…” you muttered bitterly.

“You’ve been doing your exercises?” He asked and you nodded again as his touch ghosted down the skin of your neck to trace the embellished strap of your bra. “And you promise to tell us if you start getting sore?”

Your lips pressed together into a thin line, the very idea of tapping out before Jake could finish off-putting, but Bradley’s dark eyes pierced yours, eyebrows raised insisting you respond.

“Fine. I will tell you.” You conceded, not able to deny that gaze anything.

“Good girl.” He purred and bent his head to kiss you deeply, broad palms coming to cup the bare cheeks of your ass, massaging the straps of the harness into your flesh. The tip of the toy nudged against his hip, his lips twitching into a smirk against yours. “Gotta say, it really suits you, pretty girl.”

You grinned, nipping at his lower lip playfully before threading your fingers through his.

“Shall we?”

“He’s very ready for you.” He chuckled in reply and led you back across the hall into the primary bedroom where Jake waited naked and glistening in a sheen of sweat on your shared bed.

“Fuck I was about to send a search party…” Jake huffed, propped against the headboard, eyeing you hungrily.

“Mmm my apologies Hungman…” You pouted playfully, crawling up along his right leg, letting the silicone of the strap-on brush against his skin teasingly as you made your way to his lips. “Took a bit to get the harness on.”

He gripped your hips and pulled you closer, lips seeking yours hungrily as he rocked his length up against the stiff strap-on with an eager shudder. Resting a hand on his chest, you gently grazed your nails through the dusting of chest hair to his abdominals and lower still, raking through his neatly kept pubic hair. The rasp of Rooster’s mustache against your shoulder startled a mewl from your lips, leaving your mouth vulnerable to attack from Jake’s delving tongue.

Hoping to stoke the coals of his desire, banked by your delay in the dressing room, back into a burning flame, your fingertips traced the defined lines of his hips, of adonis belt, so close to where he wanted you but not actually touching his needy cock.

The fingers of your free hand rooted themselves into Jake’s golden strands as you felt Rooster work the cool, slippery lube along the length of your strap-on before his fingers slipped between Jake’s thighs to tease at his entrance.

His mouth fell back from yours with an aggravated moan. “I’m not going to get any more stretched Rooster, please…I need pretty girl to fuck me already…” His chest heaved, his desperation tugging at your heart.

“You need me, Jake?” You murmured, lips brushing against his ear, smiling fondly as he nodded vigorously. “Come to the end of the bed then, ok?” You pulled back, guiding his hips to the edge of the mattress so you could plant your feet as Bradley slid a pillow beneath Jake’s hips solicitously.

“Just gonna wash my hands so I can touch you pretty girl, go ahead and work him onto your cock.” Rooster nipped the edge of your jaw making the breath shudder from your lungs as you felt the walls of your cunt clench around nothing at his words.

“Please…” Jake croaked beneath you, and you looked down at him warmly.

“I’ve got you…” You cooed, pressing the tip of the strap-on against the ring of muscle between his thighs, slowly easing the silicone into his body as you gently stroked his weeping length to help him relax into the pleasure of it.

The way his eyes rolled back in his head before his eyelids fell shut to dust his flushed cheeks with his fluttering eyelashes flooded your mouth with saliva and you could feel a wave of slickness between your thighs in response. It took all your willpower to maintain a slow pace, to give him time to adjust to the intrusion. As your hips nestled against his, toy full seated inside him, the prettiest whimper fell from his parted lips, and you took a steadying breath.

“That feel good, Jake?”

“S’good pretty girl, oh please fuck me…” He panted, eyelids opening halfway to show lust-blown pupils, the green of his irises almost entirely devoured.

Pulling your hips back halfway, you rocked forward once more to push the strap-on back into his body, pleased to feel less protest in your muscles than the first time your tried this. Jake’s groan was more than enough motivation to continue, to lengthen your thrusts, and speed up the rhythm. Your hands gripped his thighs for balance as Rooster’s return from the ensuite, naked and fisting his cock at the scene before him, caught your eye.

“Fuck you two are a sight to behold.” He groaned, voice rough as a gravel road, coming to stand beside you as he drank it all in.

His unoccupied hand came to rest on your lower back as you continued to thrust the strap-on into Jake, wringing the prettiest noises from his parted lips, before his fingers trailed over your ass to slip between your thighs.

“Fuck your soaked, pretty girl.” He growled, tracing your slit, causing your hips to stutter and lose their rhythm.

“Dammit…” You whined and shot him a look of half-hearted annoyance as his fingers parted your folds to circle your entrance.

“Couldn’t help myself…” He murmured, pressing a series of apologetic kisses along your neck as you tried to pick up where you left off, but it just didn’t feel quite right – for one Jake was not nearly as loud, and the harness was not grinding against your clit as well as it had been.

You huffed in frustration, causing Bradley’s fingers to still between your legs. “You good, pretty girl?” His tone was pointed, leaving no space for untruths if you were in pain.

“I’m feeling great, just can’t find the right pace again…”

He hummed thoughtfully, withdrawing his fingers from your folds, making you whine in protest, before moving to stand behind you. Both his hands came to rest on your hips before he leaned into press his lips to your ear.

“Ah..” He sucked the air between his teeth. “push it.”

Your eyes widened and laughter bubbled up from your chest before you fully processed what was happening. You felt his lips twitch into a smirk against your skin, his mustache tickling the ridge of your ear as his hands began to guide your hips to what you slowly recognized as the beat of the song.

“Oh, baby, baby, baby, baby….better make it fast or else I’m gonna get pissed…Can’t you hear the music pumping hard? Like I wish you would….Now push it…”

While Rooster was perhaps not suited to a career as a rap artist, you could not argue that this tactic was working. Memories of practising your barbel thrusts to the song flooded your mind and it began to play in your head. The rhythm was almost a muscle memory.

“Rooster, are you fucking rapping Salt-N-Pepa?” A bewildered Jake piped up from the bed below but forgot his own question when the tip of the strap-on grazed against his prostate, punching an anguished moan from his body.

You angled your hips to ensure each thrust struck home, licking your lips as you could feel the head of Bradley’s cock smearing pre-cum along your skin each time you pulled your hips back from Jake. Reaching behind you, you wrapped your hand around the base of his length, guiding him into your cunt, drawing a satisfied sigh from both of you. His fingers curled tighter into the flesh of your hips as you continued the thrust forward and back, into Jake and onto Bradley, teeth ravaging your lower lip as you clung to Jake’s thighs in front of you.

“Look at you working those hips, pretty girl…” Bradley rasped, groan choked off against your shoulder as your muscles clenched around him in response to his praise. “Doing so good…”

“Fuck your cock feels so good…” Jake rambled from below, biceps bunched as he gripped the sheets viciously. “Gonna cum…”

His warning, however, was utterly drowned out by Bradley’s wail as your cunt clamped down on him like a vice, your legs starting to shake.

“Shit pretty girl, you’re squeezing so fucking tight…” He yelped, thrusting deeper into your warmth, driving you tighter against Jake as you hinged forward at the waist.

“Ahn!” You whimpered nonsensically in response as Bradley began to thrust in earnest, leaving you to do your best to match his pace in and out of Jake.

Thankfully the latter made good on his promise, orgasm washing over him with a ragged howl as thick ropes of cum painted both of your chests. Taking advantage of the pull of Bradley’s hips, you managed to remove the strap-on from Jake’s body to avoid overstimulating him, grateful as his hands rose to brace against your ribcage, providing you with more stability.

“Oh fuck…” You whined, stance widening to allow Bradley better access as he drove his cock into your greedy cunt mercilessly. “Please…Bradley….” You keened, back arching sharply as Jake’s hands traversed across your chest to pull down the cups of your bra, tugging at the stiff peaks of your nipples. “Shit, Jake!”

“Cum for Rooster, pretty girl…wring every last drop out of him…” Jake drawled lazily, fingers slick with his cum against your sensitive flesh.

You shuddered from head to toe, grip digging into Jake’s thighs as your climax erupted in your lower abdomen, flooding your entirely body with pleasure.

“Yes, oh yes good girl…” Bradley praised, hips pumping through your orgasm to both prolong your pleasure and chase his own release before pressing his face between your shoulder blades as you felt him cum inside you.

With shaking limbs, you climbed forward onto the bed as Bradley carefully loosened the straps of the harness, stripping it from your spent body and allowing it to drop to the ground with a muffled thud. He disappeared into the ensuite again as Jake gently removed your soiled bra, feathering tender kisses across your cheeks and down your neck. Working in tandem, Jake and Bradley used the warm washcloths procured to clean everyone up before you felt strong hands guiding your body through some torso twists and hip stretches.

Blinking your eyes into focus, you looked up at a softly grinning Bradley.

“Can’t have you seizing up on us again.” He murmured, hiking your knee up onto his shoulder to stretch out your right hamstring.

You sighed dreamily and stroked his thigh with silent affection, too tired to put your appreciation into words.

“I’m going to have to change these sheets again…” Jake’s voice pulled your attention to your left and you watch him pull the protective sheet off the regular sleep set only to find more mess beneath. You slid out of Bradley’s grasp carefully, grunting a little at the effort, but moved to help him strip the bed completely.

Working together, the three of you got it remade and once you were settled in for the night, Jake pondered aloud, “I wonder if a sex room wouldn’t just be more convenient…”

With The Three of Us Masterlist

[pure-ablution]

Could you make a longer post about posture? I've always had bad posture, and no matter what I do it always gets back to being bad. Do you have any videos you would recommend, or any specific kinds of exercise?

I would firstly recommend booking an appointment with a licensed and registered chiropractor, to ‘reset’ your posture, so to speak, and start with a clean slate and better knowledge of your postural issues. Bad posture can be a result of many different, separate issues with your spine and pelvis, and you need to see a professional in order to be able to properly assess this. Choose very carefully, and make sure to do your research—check where they trained and which association(s) they are part of, and read lots of reviews before deciding. Chiropractic treatment can go very badly in the wrong hands, so please do your due diligence and feel free to be fussy.

I see a chiropractor regularly, because I have hypermobile joints and need frequent check-ups to ensure that my body is properly aligned, but if you don’t have any medical conditions affecting your joints in any way, then I think that just the one appointment should suffice. Once you know your issues, and (hopefully) your chiropractor has given you some exercises to do, then you’re set—it’s just a matter of maintaining the habit, and the strength to hold yourself properly upright. The ‘strength’ factor shouldn’t be dismissed; our muscles grow lazy very quickly, and it can be extremely hard work for someone who previously had poor posture to hold themselves properly for a whole day. However, the good news is that your muscles get used to good posture quickly, too, and I find slouching just as exhausting as someone else might find standing up straight.

With regard to other professionals that can help: a podiatrist is advisable if your poor posture has any sort of link with your feet. If your feet tilt inwards or outwards, or you have one leg longer than the other, this can all throw your balance and pelvic alignment off-kilter. I also saw a specialist postural therapist for a year, who taught me a lot about bodily awareness and alignment, and used a lot of somatic techniques and gyrotonic to support her therapy. I don’t think that this step is necessary unless you’re a dancer, gymnast, or figure skater, but looking into the philosophies behind these techniques might be helpful or interesting. For more general exercises that help with posture, classical pilates is very much top of the charts, and I also find tai chi, qigong, and Iyengar yoga very helpful for improving my postural awareness and consciousness of movement. As an all-round strengthening sport, especially for those who have a lower muscle tone, I highly recommend swimming.

I’ve listed the tools that I use daily to maintain my posture here, and if you’d like video recommendations for specific postural issues, just let me know.

[illusioncanthurtme]

My back has been horribly stiff for almost a week now, and I KNOW its because I'm neglecting to exercise and all my back, core, glute muscles, etc are really weak. But you know how it goes - you never feel like you have time so you just don't do it.

But I SWEAR to God, I just laid down and did bridges for maybe 10 minutes, and my abs were so so so fucking weak. Actually the weakest they've ever been. But now? The stiffness is gone. Literally immediate relief. You wouldn't even think that's possible, since it's a matter of making your muscles stronger and that takes time, but I swear I immediately felt better.

If your back hurts right now, just get on the floor and do some bridges. Lay on your back with your legs bent, tilt your pelvis inward, squeeze your abs, and lift your butt. You dont even have to lift it all the way, it can just be a little bit. And do that a few times, you might want to squeeze your glutes too. Obviously there's other exercises you can do, but I mostly did bridges and I feel so much better. I always forget that doing basic shit like that will always fix the pain

(I ain't no gosh dang doctor so don't go doing anything if you've got some newly popped disks or some crap, I'm just saying if you're weak from sitting on your butt all day, strengthening your core will always help)

[globalhoocart]

Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.

[onepilatesstudio]

What You Should Know About Reformer Pilates Studios for Optimal Fitness and Well-Being

In the ever-evolving landscape of fitness and wellness, individuals are constantly seeking innovative and effective ways to maintain a healthy lifestyle. One such trend that has been gaining momentum in recent years is the resurgence of Reformer Pilates Studios. Rooted in the principles of Joseph Pilates, this form of exercise offers a holistic approach to physical fitness, combining strength, flexibility, and mindfulness.

The Essence of Reformer Pilates:

Reformer Pilates is a low-impact exercise method that employs a specialized apparatus called the Pilates Reformer. The Reformer consists of a sliding carriage attached to springs, ropes, and pulleys, providing resistance and assistance as individuals move through a series of controlled, precise movements. The emphasis is on building core strength, improving flexibility, and promoting overall body awareness.

Benefits of Reformer Pilates:

Core Strength: At the heart of Reformer Pilates is the development of core strength. The exercises engage the deep muscles of the abdomen, back, and pelvis, leading to improved posture and stability.

Improved Flexibility: The controlled movements performed on the Reformer help increase flexibility in a gradual and controlled manner. This is particularly beneficial for individuals looking to enhance their range of motion and prevent injuries.

Muscle Tone and Endurance: The resistance provided by the springs on the Reformer promotes the development of lean muscle mass, contributing to a toned and sculpted physique. Additionally, the emphasis on controlled movements enhances muscular endurance.

Mind-Body Connection: Reformer Pilates places a strong emphasis on concentration, precision, and control. This mind-body connection not only enhances physical performance but also promotes mental well-being and stress reduction.

The Reformer Pilates Studio Experience:

Reformer Pilates studios offer a unique and personalized approach to fitness. Experienced instructors guide participants through a series of exercises tailored to individual needs and fitness levels. The small class sizes or one-on-one sessions allow for personalized attention, ensuring proper form and technique.

The Studio Atmosphere:

Reformer Pilates studios often boast a serene and welcoming atmosphere, providing a stark contrast to traditional gym environments. The use of natural light, calming colors, and purposeful design elements contributes to a holistic wellness experience. The ambiance of these studios is carefully curated to create a space where individuals can escape the hustle and bustle of daily life and focus on their physical and mental well-being.

Inclusivity and Accessibility:

One of the strengths of Reformer Pilates is its accessibility to individuals of all fitness levels and ages. Whether you are a fitness enthusiast looking for a new challenge or someone recovering from an injury, the adaptable nature of Reformer Pilates makes it suitable for a wide range of individuals. Instructors are trained to modify exercises based on individual needs, ensuring that everyone can participate and progress at their own pace.

The Community Connection:

Reformer Pilates studios foster a sense of community among their members. The shared experience of challenging workouts and the support of fellow participants create a positive and encouraging environment. Many studios organize social events, workshops, and challenges, further strengthening the sense of community and making the fitness journey an enjoyable and communal endeavor.

The Evolution of Reformer Pilates:

While the roots of Reformer Pilates trace back to the early 20th century, its resurgence in popularity can be attributed to its evolution to meet the demands of modern fitness enthusiasts. Contemporary Reformer Pilates incorporates elements of other fitness disciplines, such as high-intensity interval training (HIIT) and functional movement patterns, making it a dynamic and engaging workout option.

The Mindful Movement Trend:

As the fitness landscape continues to evolve, there is a growing emphasis on mindful movement and holistic well-being. Reformer Pilates aligns perfectly with this trend, offering a workout that not only challenges the body but also promotes mental focus and stress relief. The integration of breathwork and mindfulness principles during Reformer Pilates sessions contributes to a more comprehensive approach to health and fitness.

Conclusion:

The resurgence of Reformer Pilates studios signifies a shift towards a more mindful and holistic approach to fitness. By combining physical strength, flexibility, and mental well-being, Reformer Pilates offers a comprehensive solution for those seeking a balanced and sustainable fitness routine. Pilates reformer classes, a key component of this trend, utilize specialized apparatus like the Pilates Reformer to enhance the overall experience. As these studios continue to gain popularity, it is evident that individuals are increasingly recognizing the importance of not just physical fitness but also the harmony between body and mind in the journey toward overall well-being. Reformer Pilates, with its emphasis on mindful movement and the incorporation of Pilates reformer classes, stands as a beacon of holistic wellness, inviting individuals to embrace a healthier and more mindful way of living.

[pelvichep]

Why Pelvic Health is Important

Pelvic health is a topic that often remains shrouded in silence and misconceptions. However, understanding the significance of pelvic health is crucial for everyone, regardless of age or gender. Today, we will delve into the reasons why pelvic health is important and how it can be supported through HEP (Home Exercise Programs) Physical Therapy and physical therapy management software.

Foundation of Core Strength

The pelvic region is at the core of our body's support system. It houses a complex network of muscles, ligaments, and connective tissues that provide stability to our spine, pelvis, and surrounding organs. Optimal pelvic health is essential for maintaining overall core strength, which is vital for balance, posture, and preventing injuries.

Urinary and Bowel Function

A healthy pelvis is closely linked to proper urinary and bowel function. Pelvic floor muscles play a key role in controlling these bodily functions. Conditions like urinary incontinence and fecal incontinence can be effectively managed and even prevented through pelvic floor therapy exercises, often included in HEP Physical Therapy programs.

Sexual Well-being

Pelvic health has a significant impact on sexual well-being. Both men and women rely on healthy pelvic function for sexual arousal, performance, and satisfaction. Pelvic floor muscle dysfunction can lead to sexual issues that may be addressed through pelvic health interventions.

Pregnancy and Postpartum Health

For women, pelvic health is especially crucial during pregnancy and postpartum stages. A strong and well-functioning pelvic floor is essential for carrying the baby during pregnancy and aiding in a smoother delivery. After childbirth, pelvic floor rehabilitation, often guided by physical therapy management software, can help restore muscle tone and alleviate postpartum issues.

Lower Back and Hip Pain

Pelvic health is closely linked to lower back and hip health. Dysfunction in the pelvic region can lead to chronic pain and discomfort in these areas. Physical therapy programs, including HEPs, can address these issues by focusing on strengthening and stabilizing the pelvic area.

Aging Gracefully

As we age, maintaining pelvic health becomes increasingly important. Age-related changes can weaken pelvic muscles and lead to various health issues. HEP Physical Therapy programs can help individuals of all ages preserve and improve their pelvic health, promoting a higher quality of life.

Prevention and Wellness

Understanding the importance of pelvic health is not just about addressing existing issues but also about preventing future problems. Incorporating pelvic floor exercises into your regular fitness routine, guided by physical therapy management software, can help maintain optimal pelvic health and prevent problems before they arise.

In conclusion, pelvic health is a vital aspect of overall well-being that often goes unnoticed until issues arise. By recognizing its importance and actively seeking solutions through approaches like HEP Physical Therapy, individuals can take control of their pelvic health and enjoy a healthier, more fulfilling life. Remember, a strong foundation in the pelvic region is the cornerstone of a healthy and active lifestyle.

[kynaswhereabouts]

Press Release: Southstar Drug x Maxicare Fun Run in Naga City

Why Running is a Must-Add to Your Wellness Routine

Did you know that running has been proven to make your brain literally grow by aiding in the creation of new brain cells? This helps improve a person’s overall cognitive function and reduce cognitive decline when done regularly. Aside from this, there’s a plethora of other health benefits that you can enjoy when you start lacing your shoes and getting those steps in every day. Read along to know more!.

Strengthens bones and muscles

Because it’s a high impact exercise, running helps improve bone health and can increase bone density. The stress applied to your legs, pelvis, and spine whenever you run allows the bones to repair and strengthen themselves. Similarly, running also helps build muscles in the lower body, particularly the glutes, thighs, and calves.

With strong bones and muscles, you are more protected from injuries plus your balance, coordination, and flexibility are also improved.

Reduces risk of chronic diseases

Various studies have already proven that regular physical activity like running can prevent and/or better manage chronic health conditions such as high blood pressure and high cholesterol that lead to heart diseases as well as diabetes and many forms of cancer. Together with the right diet and healthy lifestyle choices, running can improve the quality of your life so you can be at your best every day, not just for yourself but for your family as well.

Enhances mental well-being

Do you ever notice how your mood always seems to be much better after a good workout? It’s the endorphins and serotonin working their magic! Aside from improved mood, running also works like meditation in the sense that it can give you peace of mind and allow you to stay in the present, helping you manage and relieve the stresses of daily life. So the next time you feel overwhelmed or anxious, consider going for a run for an instant pick-me-up.

Interestingly, adopting running in your day-to-day routine enables you to improve other aspects of your health and wellness, including what you eat, how many hours you sleep at night, setting goals, and taking control of your time. This holistic approach is what Southstar Drug and Maxicare aim to promote through Run for Wellness.

Last September 10, over 1,700 runners took the challenge of embracing the first step in their journey toward their best life by joining the annual leg of Run for Wellness held at the Naga City Hall Grounds, Naga City. The starting line of the run saw participants composed of experienced runners and beginners, families and barkadas, and people from all ages and walks of life.

In its 12th year, Run for Wellness was held jointly by Southstar Drug and Maxicare to kick off their pioneering wellness initiative. A Metro Manila leg was also launched, which took place on August 13 at UP Diliman, Quezon City.

Southstar Drug and Maxicare, as champions of health and wellness, have partnered to support consumers in their journey toward a healthier and happier life. By offering an extensive selection of health essentials and world-class health services, they aim to be reliable companions, "Kasama sa Best Life," for Filipinos.

Visit southstardrug.com.ph and maxicare.com.ph to know more.

#KasamaSaBestLife healthcare champions Southstar Drug x Maxicare continue to support consumers wellness journey through Run For Wellness event.

[nickastig]

Why Running is a Must-Add to Your Wellness Routine

Did you know that running has been proven to make your brain literally grow by aiding in the creation of new brain cells? This helps improve a person’s overall cognitive function and reduce cognitive decline when done regularly. Aside from this, there’s a plethora of other health benefits that you can enjoy when you start lacing your shoes and getting those steps in every day. Read along to know more!.

Strengthens bones and muscles

Because it’s a high impact exercise, running helps improve bone health and can increase bone density. The stress applied to your legs, pelvis, and spine whenever you run allows the bones to repair and strengthen themselves. Similarly, running also helps build muscles in the lower body, particularly the glutes, thighs, and calves.

With strong bones and muscles, you are more protected from injuries plus your balance, coordination, and flexibility are also improved.

Reduces risk of chronic diseases

Various studies have already proven that regular physical activity like running can prevent and/or better manage chronic health conditions such as high blood pressure and high cholesterol that lead to heart diseases as well as diabetes and many forms of cancer. Together with the right diet and healthy lifestyle choices, running can improve the quality of your life so you can be at your best every day, not just for yourself but for your family as well.

Enhances mental well-being

Do you ever notice how your mood always seems to be much better after a good workout? It’s the endorphins and serotonin working their magic! Aside from improved mood, running also works like meditation in the sense that it can give you peace of mind and allow you to stay in the present, helping you manage and relieve the stresses of daily life. So the next time you feel overwhelmed or anxious, consider going for a run for an instant pick-me-up.

Interestingly, adopting running in your day-to-day routine enables you to improve other aspects of your health and wellness, including what you eat, how many hours you sleep at night, setting goals, and taking control of your time. This holistic approach is what Southstar Drug and Maxicare aim to promote through Run for Wellness.

Last September 10, over 1,700 runners took the challenge of embracing the first step in their journey toward their best life by joining the annual leg of Run for Wellness held at the Naga City Hall Grounds, Naga City. The starting line of the run saw participants composed of experienced runners and beginners, families and barkadas, and people from all ages and walks of life.

In its 12th year, Run for Wellness was held jointly by Southstar Drug and Maxicare to kick off their pioneering wellness initiative. A Metro Manila leg was also launched, which took place on August 13 at UP Diliman, Quezon City.

Southstar Drug and Maxicare, as champions of health and wellness, have partnered to support consumers in their journey toward a healthier and happier life. By offering an extensive selection of health essentials and world-class health services, they aim to be reliable companions, "Kasama sa Best Life," for Filipinos.

Visit southstardrug.com.ph and maxicare.com.ph to know more.

#KasamaSaBestLife healthcare champions Southstar Drug x Maxicare continue to support consumers wellness journey through Run For Wellness event.

[fitnessmantram]

Yoga Pilates for Glutes #fitness #workout #gym #workoutshorts #trainings...

The Secret to Sculpted Glutes is Yoga Pilates.

The glutes are a group of three muscles that make up the buttocks. They are responsible for a variety of movements, including walking, running, and jumping. Strong glutes can also help improve posture and reduce back pain.

 Pilates and yoga are two popular forms of exercise that can help to strengthen the glutes. Pilates focuses on core strength and control, while yoga focuses on flexibility and balance. Combining these two disciplines can create a well-rounded workout that targets all of the major muscle groups, including the glutes.

 Benefits of Yoga Pilates for Glutes

 There are many benefits to incorporating yoga Pilates into your workout routine. Some of the benefits include:

 Improved glute strength: Pilates and yoga exercises can help to strengthen the glutes, making them more powerful and resistant to injury.

Increased flexibility: The stretching exercises in yoga can help to improve the flexibility of the glutes, which can help to improve range of motion and reduce the risk of injury.

Better posture: Strong glutes can help to improve posture by supporting the lower back and pelvis.

Reduced back pain: Strong glutes can help to reduce back pain by taking some of the strain off of the lower back.

Improved overall fitness: Pilates and yoga are both great ways to improve overall fitness. They can help to improve cardiovascular health, strength, flexibility, and balance.

People Also Like:  An Essential Tool for Building Strong Hips

How to do Yoga Pilates for Glutes

 There are many different yoga Pilates exercises that can be done to target the glutes. Some of the most effective exercises include:

 Bridge: This exercise is a great way to strengthen the entire glute complex. To do a bridge, start lying on your back with your knees bent and your feet flat on the floor. Slowly raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower back down.

Clamshell: This exercise is a great way to target the abductor muscles of the hips, which are important for stabilizing the pelvis. To do a clamshell, start lying on your side with your knees bent and your feet stacked. Slowly raise your top knee up towards the ceiling, keeping your hips stacked and your core engaged. Hold this position for a few seconds, then lower back down.

 Side plank with leg lift: This exercise is a great way to challenge your core and glutes. To do a side plank with leg lift, start in a side plank position with your weight on your forearm and your top leg extended in the air. Slowly raise your top leg up towards the ceiling, keeping your core engaged. Hold this position for a few seconds, then lower back down.

Single leg kick: This exercise is a great way to isolate and strengthen the glutes. To do a single leg kick, start lying on your back with your knees bent and your feet flat on the floor. Raise one leg up towards the ceiling, keeping your core engaged. Slowly kick your leg back and forth, keeping your knee bent

 How often should you do Yoga Pilates for Glutes?

It is generally recommended to do yoga Pilates for glutes 2-3 times per week. However, if you are new to these exercises, it is best to start with 1-2 times per week and gradually increase the frequency as you get stronger.

 Conclusion

Yoga Pilates is a great way to strengthen and tone your glutes. If you are looking for a challenging and effective workout, I encourage you to give it a try.

Here are some additional tips for getting the most out of your yoga Pilates workout:

Focus on proper form: It is important to focus on proper form when doing yoga Pilates exercises. This will help to prevent injury and ensure that you are getting the most out of your workout.

Listen to your body: If you are feeling pain, stop the exercise and rest. There is no need to push yourself too hard.

Take your time: Yoga Pilates is a slow-paced workout, so take your time and focus on each movement.

Have fun! Yoga Pilates should be enjoyable, so make sure to have fun with it.

Read More: Sculpt Your Glutes with Precision

[strongtherapycalgary]

What Exercises Can Reduce Hip Pain at Home?

What Exercises Can Reduce Hip Pain at Home? https://ift.tt/EG9i0u2 Table of Contents Understanding Hip Pain Before diving into exercises, it is important to understand the causes of hip pain. The hip joint is a complex system involving a ball-and-socket joint that connects the thigh bone (femur) to the pelvis. Any strenuous activity, injury, or inflammation in this joint can lead to pain. Some of the common causes of hip pain are highlighted in our article about the causes and management of chronic pain. The Importance of Exercise for Hip Pain Maintaining hip health is important for people of all ages, and regular exercise serves as the main component for this. Exercise helps strengthen the muscles, ligaments, and tendons addressed through orthopaedic treatment. However, considering the wide variety of underlying causes, it is important to consult with a healthcare expert before starting any exercise routine. Exercises to Reduce Hip Pain In order to alleviate hip pain and discomfort, certain exercises can be performed under the guidance of a physiotherapist or a professional healthcare provider. Here are some exercises that can effectively reduce hip pain and improve mobility. Exercise Recommendations Some recommended exercises include the Hip Flexor Stretch, Glute Bridge, Clamshell Exercise, etc. Each of these exercises targets specific hip muscles, aiding in strengthening and improving flexibility in the targeted areas. Tips for Incorporating Exercise into Your Daily Routine Maintaining a regular exercise routine is a common obstacle individuals face. However, there are ways to easily incorporate exercise into your schedule. These tips will not only help make regular exercise a habit but also potentially help reduce the pain individuals experience. Conclusion Hip pain can significantly impact quality of life and everyday activities. Hence, certain exercises, while being extremely beneficial to alleviate hip pain, do require discipline and commitment. However, if the pain persists, it is appropriate to seek advice from healthcare professionals to avoid further complications. Reading about the benefits of massage therapy could also be a step towards understanding the diverse range of treatments available for pain management. STRONG – Massage Therapy, Acupuncture & Orthopaedic Treatment 11500 29 St SE, Calgary, AB T2Z 3W9 (825) 488-2256 Bruno@strongorthomassage.com Visit Our Website: strongorthomassage.com The post What Exercises Can Reduce Hip Pain at Home? first appeared on Strong - Orthopedic Massage In Calgary by Bruno - FRENCH RMT. via Strong – Orthopedic Massage In Calgary by Bruno – FRENCH RMT https://ift.tt/Eo0mhKe January 25, 2025 at 12:04PM

[darrelhickman]

Pelvic Floor Specialist Calgary: Your Path to Better Pelvic Health and Wellness

Pelvic floor health is an essential yet often overlooked aspect of overall well-being. Many people, especially women, suffer from pelvic health issues that can range from incontinence to pelvic pain or discomfort during intercourse. If you’re struggling with any of these concerns, seeking the expertise of a pelvic floor specialist in Calgary can be a crucial step toward recovery. In this article, we’ll explore the role of pelvic floor specialists, the conditions they treat, and how to find the right specialist for your needs in Calgary.

What is a Pelvic Floor Specialist?

A pelvic floor specialist is a healthcare professional trained to diagnose and treat disorders related to the pelvic floor muscles. The pelvic floor muscles are a group of muscles that form a supportive sling at the bottom of the pelvis. They play a crucial role in maintaining the position of pelvic organs, controlling bladder and bowel functions, supporting sexual health, and assisting in the stability of the spine and lower back.

Pelvic floor specialists are often physiotherapists with advanced training in pelvic health. They use a variety of techniques, including exercises, manual therapy, biofeedback, and education, to help their patients manage and overcome pelvic floor dysfunction.

Conditions Treated by Pelvic Floor Specialists in Calgary

Pelvic floor specialists in Calgary treat a wide range of conditions, many of which can have a significant impact on your quality of life. Some of the most common conditions they address include:

1. Urinary Incontinence

Urinary incontinence is a common issue, particularly among women, and refers to the involuntary leakage of urine. This condition can result from weakened pelvic floor muscles, which are unable to adequately support the bladder. A pelvic floor specialist will guide you through strengthening exercises and other treatments to help restore bladder control and reduce or eliminate incontinence.

2. Pelvic Organ Prolapse

Pelvic organ prolapse occurs when one or more of the pelvic organs (such as the bladder, uterus, or rectum) slip downward and press against the vaginal walls. Pelvic floor specialists work to strengthen the muscles that support these organs, alleviating symptoms and preventing further prolapse.

3. Chronic Pelvic Pain

Conditions like endometriosis, interstitial cystitis, or pelvic floor dysfunction can lead to chronic pelvic pain. A pelvic floor specialist can help release tight muscles, reduce pain, and increase flexibility in the pelvic region, offering significant relief.

4. Postpartum Recovery

After childbirth, many women experience pelvic floor dysfunction due to the physical strain of pregnancy and delivery. A pelvic floor specialist can help restore strength and tone to the pelvic floor muscles, addressing issues like urinary incontinence, pelvic pain, and sexual dysfunction that may arise post-delivery.

5. Painful Intercourse (Dyspareunia)

Pelvic floor dysfunction can contribute to painful intercourse, often due to tight pelvic muscles or other underlying issues. A pelvic floor specialist will use manual therapy techniques and relaxation exercises to alleviate muscle tension, reduce discomfort, and enhance sexual health.

6. Constipation and Bowel Dysfunction

Pelvic floor specialists can also address issues related to constipation and bowel control. When the pelvic floor muscles are weakened or dysfunctional, they can impair the ability to control bowel movements. Physiotherapy techniques can help retrain these muscles, improving bowel function and relieving constipation.

7. Prevention and Maintenance

Pelvic floor physiotherapy isn’t just for people with existing conditions—it can also be used as a preventive measure to maintain pelvic health. Strengthening the pelvic floor muscles and learning proper body mechanics can prevent issues like incontinence or prolapse as you age or during pregnancy.

Why See a Pelvic Floor Specialist?

Pelvic floor issues can be distressing, but they are often treatable with the help of a specialist. Here are some reasons to consider seeing a pelvic floor specialist in Calgary:

Expert Diagnosis and Treatment A pelvic floor specialist can assess your condition accurately and provide a treatment plan tailored to your specific needs. They are skilled in identifying the root causes of pelvic floor dysfunction and are trained to offer non-invasive treatments that work.

Non-Surgical Solutions Many pelvic floor disorders can be addressed with non-surgical interventions such as physiotherapy, exercises, and lifestyle adjustments. A pelvic floor specialist will help you avoid more invasive treatments whenever possible, leading to a safer and less complicated recovery.

Improved Quality of Life Pelvic floor dysfunction can affect many aspects of your daily life, from your physical comfort to your emotional well-being. Seeking help from a pelvic floor specialist can significantly improve your symptoms and help you regain confidence and comfort.

Comprehensive and Personalized Care Pelvic floor specialists take a holistic approach to treatment, addressing not only the physical aspect of the condition but also providing education and emotional support. Your treatment plan will be personalized to ensure you receive the care that’s right for your individual needs.

What to Expect During Your Visit to a Pelvic Floor Specialist in Calgary

Your first visit to a pelvic floor specialist in Calgary will involve an assessment to better understand your symptoms and medical history. Here's what you can expect during your appointment:

Comprehensive Evaluation The specialist will ask about your medical history, lifestyle, and specific symptoms. They may also conduct a physical examination to assess the strength and function of your pelvic floor muscles. Depending on your symptoms, this may include an internal examination.

Personalized Treatment Plan Based on your evaluation, the pelvic floor specialist will create a customized treatment plan. This plan may include pelvic floor exercises, manual therapy, education on lifestyle modifications, and postural correction.

Pelvic Floor Exercises and Techniques You will be guided through specific exercises designed to strengthen or relax the pelvic floor muscles. These may include Kegel exercises or relaxation techniques aimed at reducing muscle tension and improving function.

Ongoing Support and Monitoring Your progress will be closely monitored, and your treatment plan may be adjusted as needed. Pelvic floor specialists typically provide ongoing support, helping you stay motivated and offering advice on managing symptoms outside of your sessions.

How to Find the Right Pelvic Floor Specialist in Calgary

When looking for a pelvic floor specialist in Calgary, consider the following factors:

Experience and Certification Choose a specialist who is certified in pelvic health physiotherapy and has experience treating the specific condition you are dealing with. Look for specialists with advanced training and a focus on pelvic health.

Clinic Reputation Research reviews and testimonials from other patients to get a sense of the clinic’s reputation. Word of mouth can be a powerful tool in finding a trusted professional.

Personalized Care Make sure the specialist takes a personalized, holistic approach to treatment. Pelvic health is sensitive, so you want to feel comfortable and supported throughout your journey.

Convenient Location and Availability Choose a clinic that is conveniently located and offers flexible scheduling to fit your lifestyle. You’ll likely need multiple visits, so convenience is important.

Take Control of Your Pelvic Health Today

Pelvic floor issues don’t have to control your life. With the help of a skilled pelvic floor specialist in Calgary, you can address your symptoms, improve your pelvic health, and regain your confidence. Whether you’re struggling with urinary incontinence, pelvic pain, or any other pelvic health concern, don’t hesitate to reach out for support. Start your journey toward better health today and discover how a pelvic floor specialist can help you live a more comfortable, pain-free life.

[agapechiro1]

Managing Groin Pain During Pregnancy: What You Need to Know

Pregnancy is a beautiful journey, but it can come with its own set of challenges. One common issue that many expectant mothers face is groin pain. It can be quite uncomfortable and, at times, even distressing. Here's what you need to know about managing groin pain during pregnancy in simple terms.

What Causes Groin Pain During Pregnancy?

Groin pain during pregnancy is usually caused by the changes your body goes through to accommodate your growing baby. Here are some of the main reasons:

Hormonal Changes: Your body produces a hormone called relaxin, which helps loosen the ligaments in your pelvis to prepare for childbirth. This can sometimes lead to instability and pain in the groin area.

Round Ligament Pain: The round ligaments support your uterus. As your baby grows, these ligaments stretch, which can cause sharp pain in your groin.

Pelvic Pressure: The added weight of your baby can put pressure on your pelvis and groin, leading to discomfort.

Postural Changes: As your belly grows, your center of gravity shifts, which can affect your posture and lead to groin pain.

Simple Ways to Manage Groin Pain

Rest and Relaxation: Take breaks throughout the day to rest. Avoid standing or sitting for long periods. Lie down on your side with a pillow between your legs to relieve pressure on your groin.

Gentle Exercise: Engage in light exercises, such as walking or swimming, to keep your muscles strong and flexible. Prenatal yoga can also help stretch and strengthen the muscles around your pelvis.

Use a Support Belt: Wearing a maternity support belt can help take some of the pressure off your pelvis and reduce groin pain.

Warm Compress: Applying a warm compress to the groin area can help relax muscles and reduce pain. Make sure the compress is not too hot to avoid burns.

Cold Therapy: If you have inflammation, applying a cold pack to the groin can help reduce swelling and numb the pain.

Pelvic Floor Exercises: Strengthening your pelvic floor muscles can provide better support for your pelvis. Kegel exercises are a good option to try.

Maintain Good Posture: Stand and sit with your back straight and shoulders back. Avoid slouching, which can worsen groin pain.

Hydrate and Eat Well: Drinking plenty of water and eating a balanced diet can support overall health and help reduce muscle cramps and pain.

Avoid Heavy Lifting: Lifting heavy objects can strain your groin and pelvic muscles. If you need to lift something, bend your knees and keep your back straight to avoid putting too much pressure on your groin.

Consult a Healthcare Provider: If your groin pain is severe or persistent, it's important to consult your healthcare provider. They can offer advice and treatment options tailored to your needs.

When to Seek Medical Attention

While groin pain is common during pregnancy, there are times when you should seek medical attention:

If the pain is severe or doesn't go away

If you experience pain along with fever, chills, or bleeding

If you have difficulty walking or performing daily activities

Conclusion

Groin pain during pregnancy can be a challenging experience, but there are simple ways to manage and alleviate the discomfort. By taking care of your body, staying active, and seeking professional advice when needed, you can enjoy a more comfortable pregnancy journey. Remember, every pregnancy is unique, so listen to your body and make adjustments as necessary to ensure a healthy and happy experience.

[golvio]

Seconding adding back strengthening exercises to your workout routine. Part of back pain, especially the weird sort of back pain that flares up while you’re asleep and aren’t even doing anything, is because when your back muscles are weak, they tense up constantly to try to protect your spine from injury. If you stretch & strengthen those muscles, they don’t have to work as hard to protect you, so they loosen up.

If you don’t feel like you can handle bridges, it’s better to start small. Here are some easy, gentle exercises my physio had me do at home:

Upper back strength exercises, good for pain between the shoulderblades and near the neck. I especially recommend face pulls if you can get your hands on a cheap resistance band you can stick in a doorframe at home.

Lower back strength exercises, good for pain at the base of the back, just above where your spine meets your pelvis. I highly recommend bridge lifts and bridge marches with or without a medicine ball. Cobra position is also a great way to stretch your lower back to help loosen those muscles up.

You only really need to do these 2-3 times a week to start seeing results. It might take a bit, but once it starts working, you’ll know.

I also recommend strengthening your knees along with your lower back, as that’s the other major pain point for heavy lifting. Like your back, your knee muscles get super tight when they’re weak.

Start off with a simple wall sit. You don’t need to bend your knees all the way—just enough that you can feel the muscles working and tiring themselves out, but not so much that you feel sharp pain.

When you feel more comfortable, you can start doing free squats. Again, if you feel sharp pain, stop and readjust your legs to a more comfortable position.

If you’ve got chronic knee pain but no arthritis, I recommend getting some patellar tendon straps for extra support while walking/lifting. I also recommend seeing a podiatrist to check if you’ve got flat feet & get arch support insoles for your shoes. Unsupported foot arches can make your gait wobbly and cause your knee tendons to twist and get injured as you walk.

you motherfuckers better be lifting with your legs and not your back