Abdominophrenic Dyssynergia (APD) - Scenario 1 - when upper abdominals are super tense to allow the diaphragm to move easily.
If you’re struggling with loading or abdominal tension of distention, you may want to pay attention to your breathing pattern and the availability of movement in your lower rib cage, and/or upper abdomen. The tension in the upper abs may be restricting excursion of the diaphragm, creating an incoordinated activity between the two group of muscles.
I see these clients doing more of a ‘lower belly breathing’ with very little to no movement happening in their rib cage and upper abdominal area. Their rib cage feels RIGID and is unable to move much.
👉 Let’s not forget that the diaphragm is a DOME shaped muscle that sits as an umbrella on the inside of the rib cage. It connects to
- 7th to 12 th ribs
- end of sternum
- Lumbar spine (L1-L3)
👉 The obliques originate as high as the 5th ribs, all the way to the 12th ribs & the rectus (6 pack muscle) attaches to the 5th-7th ribs. Tension in these muscles can create a tourniquet kinda affect sending pressure downward to your lower belly & the pelvic floor. Their optimum flexibility is important for rib cage movement & optimizing the pressure in the abdomen.
😮💨 So if with breathing the only thing that moves is your Belly, then we may need to RE-ASESS why that’s happening and may be RE-TRAIN the diaphragm and the Abs.
So, give these techniques a try🙌 especially if you suffer from shallow breathing, indigestion, bloating and overall tension in your abdomen and can’t really access your diaphragm.
Pelvic Mobility Drills - Part 2
Continuing from my previous post - Pelvic Mobility Drills, Part 1…
(Don’t forget to check it out if you want to learn some basic pelvic mobility drills and why we should pay attention to pelvic mobility).
Moving the pelvis in an isolated manner in sitting and standing positions can be very challenging and frustrating, especially if you have been living with
- Back pain / SI joint pain
- Pelvic pain
- Gut/ digestive issues
- Hip / pubic pain
Restoring mobility, coordination and control in the limbo-pelvic-hip region can go a long way for these conditions.
Give these a try and tell me which one was the hardest for you :)
PS: Standard precautions apply — if you have acute pain, do not attempt these without consulting a physio or a movement coach first. If any of these exercises aggravate your current symptoms, please do not do these exercises and consult a practitioner instead to learn them.
#pelvicfloorphysicaltherapy #pelvicmobility #pelvicpain #backpainrelief #hippain #bodyawareness
Most of the time, we do not need to engage our core consciously!
Our brain-body connection is beautiful, where the brain assesses each situation & determines where it would need to provide postural stability to the mid-section of the body to make a strong base so our arms & legs can freely move, lift, reach, & engage with the rest of the world.
These calculations take place within a few milliseconds before a desired movement, without our knowledge at an unconscious level— that’s why it’s called ‘Automatic’ Core Engagement.
We don’t need to take a pause and decide whether we should engage our core or not, our brain is doing that for us, in what’s called a ‘feed-forward muscle activity’.
But then we start interfering with this beautiful system by ‘consciously’ activating the core. The problem is we can never precisely calculate the total activation needed for a task at hand & we often end up overdoing this engagement by clenching our abs, bums, etc. causing these compensatory patterns:
• Creating excessive rigidity in the midsection/spine (restricting movement)
• Restricting diaphragmatic breathing (making you a chest breather first)
• Increasing the infra-abdominal pressure (creating excessive strain on the pelvic floor (PF) causing PF dysfunction)
However, the ability of the core to automatically engage can be greatly challenged after an injury, pregnancy, chronic pain, etc. Poor postural patterns & a sedentary lifestyle can adversely affect the core’s automatic engagement further.
So what can be done in that case?
In most cases, simply helping the body realign can establish the mind-body connection. Letting go of any tension in your belly, buttocks & chest can help with this. Allowing your diaphragm to do its job (relaxed breathing) can help both the alignment & the mind-body connection.
But does it mean you need to have perfect posture always? NO!! We all get in s
I wish all of us not only understood these things (and many others that I couldn’t fit in), but are also able to talk about them openly!
𝗛𝗮𝗽𝗽𝘆 𝟰𝘁𝗵 𝗼𝗳 𝗝𝘂𝗹𝘆! 𝘓𝘦𝘵’𝘴 𝘭𝘦𝘢𝘯 𝘰𝘯 𝘵𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝘢𝘮𝘦𝘯𝘥𝘮𝘦𝘯𝘵 (𝘧𝘳𝘦𝘦𝘥𝘰𝘮 𝘰𝘧 𝘴𝘱𝘦𝘦𝘤𝘩) 𝘵𝘰 𝘵𝘢𝘭𝘬 𝘰𝘱𝘦𝘯𝘭𝘺 𝘢𝘯𝘥 𝘶𝘯𝘢𝘣𝘢𝘴𝘩𝘦𝘥𝘭𝘺 𝘢𝘣𝘰𝘶𝘵 𝘰𝘶𝘳 #𝘱𝘦𝘭𝘷𝘪𝘤𝘩𝘦𝘢𝘭𝘵𝘩 🥳🎇🎆🧨
Wish I had known these things when I was younger!
Would love to hear from all of you as well… what do you wish you knew about your pelvic health? 🤓
#sexualhealth #pelvichealthmatters #pelvichealthphysio #pelvicfloorphysicaltherapy
⚠️Word of 𝗰𝗮𝘂𝘁𝗶𝗼𝗻:
👉 Please get an assessment with your pelvic floor physio to know which muscle to work on and how❓. You may NOT need the internal work at all!!
👉 𝗗𝗼𝗻’𝘁 𝗽𝘂𝘀𝗵 𝗱𝗶𝗿𝗲𝗰𝘁𝗹𝘆 𝗼𝗻 𝘁𝗵𝗲 𝘁𝗮𝗶𝗹𝗯𝗼𝗻𝗲!
👉 Please be gentle when you use the wand
👉 Being aggressive may only make the muscle become more tense
👉 Practice pelvic floor relaxation and breathing exercises 😮💨before using the wand, so you can use those techniques in addition to the massage with the wand.
A few more things to know:
1. 𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗮𝗻𝗮𝘁𝗼𝗺𝘆, where is which muscle! Where are some structures in the pelvis you don’t want to accidentally push on… such as urethra, pelvic organs that sits right behind your pubic bone. You have to go back and down towards the tailbone.
2. 𝗖𝗼𝗻𝗻𝗲𝗰𝘁 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 after learning the anatomy. Using your hand & a mirror, your can learn to connect with your own body.
3. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 & learn how you could use its power to release tension in various muscles.
4. Once you 𝗳𝗶𝗻𝗱 𝗮 𝘁𝗶𝗴𝗵𝘁 𝘀𝗽𝗼𝘁 on your pelvic floor using the wand:
🌼 check if are you clenching your pelvic floor
🌼 can you picture the tension melting away as you keep the wand at that spot?
🌼 gentle inhale & exhale & picture the wand sinking softly into the muscle as you exhale (like a nice & cushy foam)
🌼 gently stroke the muscle back & forth to improve blood circulation
🌼 continue reminding yourself that you’re safe, your body is safe as you are the one in control here.
#tailbonepain #tailbone #coccyxpain #coccydynia #pelvicfloordysfunction #pelvicfloorphysicaltherapy
So do you consider yourself 𝗰𝗼𝗻𝘀𝘁𝗶𝗽𝗮𝘁𝗲𝗱 if you are unable to go to the bathroom every single day?
👉 Bowel movement is considered normal if you go anywhere from 3 times a day to 3 times a week.
🤷♀️ Now ,that is a pretty BIIIIIIG range to figure out if your system is working just fine.
🧐 So how can you tell if it’s time to take things seriously to help your gut or it’s one of those one off things that will get better on its own?
✅ Here are a few things to know!
💩 Gut system is a 𝗰𝗿𝗲𝗮𝘁𝘂𝗿𝗲 𝗼𝗳 𝗵𝗮𝗯𝗶𝘁, so if you have a nice routine to go to the bathroom everyday around the same time, your body is going to be the happiest 🤩
💩 Life situation, travel, stress, sleep cycle, exercise all affect your gut. So if you are in the middle of a job change, moving or generally not sleeping well, it’s likely that your gut may get a little over (think diarrhea right before a big exam) or under active (while traveling).
💩 The shape of your poop is one of the biggest tell tale sign of how your gut is doing. You want to come close to a nice and smooth sausage. Diarrhea intermixed with pellets is another sign of constipation.
💩Other signs of not so good gut health that you should pay attention to are bloating, acid reflux, abdominal pain after having a meal. These symptoms can come and go, but if they accompany change in your bowel routine & poop 💩 shape should warrant further investigation.
💩 Last but not the least, it’s very possible that everything in your gut is working fine, yet you’re not able to have a satisfying BM.
✳️You find yourself pushing hard, yet nothing comes out.
✳️This could be a sign of 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗱𝘆𝘀𝘀𝘆𝗻𝗲𝗿𝗴𝗶𝗮 … meaning that your pelvic floor muscles are super tight, unable to relax in order to rele
#MyToolBox Exercise No. 9
Doing nerve flossing exercises is an absolute necessity for me everyday. Because of my Gumby body, it’s easy for my nerves to feel strained… so I do this exercise first thing in the morning & instantly feel a relief in my neck, shoulders & low back.
👉 Also a super safe exercise to do if you have issues like pudendal neuralgia or sciatica (posterior chain). Check out the caution ⛔️ at the end of the post.
…
I know I said slack & tense at least a dozen times in this video 😂. Breaking it down here again…
𝗣𝗼𝘀𝘁𝗲𝗿𝗶𝗼𝗿 𝗰𝗵𝗮𝗶𝗻:
1. Head and neck: 𝗧𝗵𝗲 𝗧𝗼𝗽 𝗘𝗻𝗱
Slack- by extending the neck or looking up.
Tension- by flexing the neck or looking down.
2. The legs: 𝗧𝗵𝗲 𝗟𝗼𝘄𝗲𝗿 𝗘𝗻𝗱
Slack- by bending the hips and knees.
Tension- by extending the hips and knees.
𝗔𝗻𝘁𝗲𝗿𝗶𝗼𝗿 𝗰𝗵𝗮𝗶𝗻:
Since the spinal cord is in the back side of the body, the slack and tension for the top end is going to be the same as posterior chain.
1. Head and neck: 𝗧𝗵𝗲 𝗧𝗼𝗽 𝗘𝗻𝗱
Slack- by extending the neck or looking up.
Tension- by flexing the neck or looking down.
2. The legs: 𝗧𝗵𝗲 𝗟𝗼𝘄𝗲𝗿 𝗘𝗻𝗱
Slack- by straightening the leg and flexing the ankle.
Tension- by flexing the hip and knee and pointing the toes.
A few ways you can explore this:
1. By slacking one end and simultaneously tensing the other end and alternating back and forth.
2. By holding one end in tension and moving the other end in slack and tension back and forth.
⚠️𝗡𝗢𝗧𝗘:
1. This exercise is great if you are experiencing mild to moderate pain in your back, neck, pelvis or legs.
2. Do not attempt this exercise if your pain is severe or discuss first with your PT.
3. Stop these exerci
#MyToolBox Exercise No. 8
Another favorite Feldenkrais based exercise for you guys— 𝗧𝗵𝗲 𝗣𝗲𝗹𝘃𝗶𝗰 𝗖𝗹𝗼𝗰𝗸 ⏰
So if you have never tried it for your pelvic pain, stiff pelvis, or slow gut… give this a GO!
…
This is how it helps—
⏰. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗼𝗳 𝗼𝘂𝗿 𝗺𝗶𝗱𝘀𝗲𝗰𝘁𝗶𝗼𝗻.
How often do you think we move our pelvis the way it’s shown in the video?… A lot of times! We are not even aware, but pelvic movements combined with spinal & hip movements are used in many activities of daily life such as walking, carrying, lifting etc.
⏰. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝗣𝗲𝗹𝘃𝗶𝗰 & 𝗟𝘂𝗺𝗯𝗮𝗿 𝘀𝗽𝗶𝗻𝗲 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆.
Sedentary lifestyle, injury, pain and/or surgery are some of the reasons that can result in loss of mobility in this region. This exercise can help restore the mobility and function.
⏰. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗚𝘂𝘁 𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆.
The diagonal motion of the pelvis can help stimulate the intestinal motility. You can combine this exercise with the ‘𝗜𝗟𝗨 𝗺𝗮𝘀𝘀𝗮𝗴𝗲’ to improve constipation.
⏰. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗼𝗳 𝘁𝗵𝗲 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗮𝗹 𝗠𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗳𝘁𝗲𝗿 𝗮𝗻𝘆 𝗮𝗯𝗱𝗼𝗺𝗶𝗻𝗮𝗹 𝘀𝘂𝗿𝗴𝗲𝗿𝘆.
This exercises is a nice and gentle way to mobilize any abdominal scarring for e.g. after C-section, laparoscopic ENDO surgery, appendectomy.
⏰. 𝗥𝗲𝗱𝘂𝗰𝗲 𝗣𝗲𝗹𝘃𝗶𝗰 𝗮𝗻𝗱 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗮𝗹 𝗣𝗮𝗶𝗻
Gentle movement of the pelvis can also help in easing the pain just like any other body part. Movement helps in improving the
#MyToolbox Exercise No. 7
(I do this exercise multiple times a day).
𝗦𝗜 𝗝𝗼𝗶𝗻𝘁s is the connection between the upper body &the lower body & helps with transition of weight from one side to the other as well. Usually a super stable joint, it can get irritated as a result of how we use our bodies throughout the day.
🔹sitting for hours with more weight on one butt
🔹standing with more weight on one leg
🔹habitually crossing the legs one particular way etc.
So…
👉 if you’re experiencing pain in low back or 𝗲𝘃𝗲𝗻 𝗽𝗲𝗹𝘃𝗶𝗰 𝗽𝗮𝗶𝗻, which feels more on one side than the other.
👉 if the pain is of sharp nature & increases every time you shift weight from one leg to the other, upon standing up from a chair, walking or running.
👉 if you feel pain in your buttock & no amount of stretching or foam rolling helps it.
If this pain is below the 𝘣𝘦𝘭𝘵 𝘭𝘪𝘯𝘦, it could be coming from the 𝗦𝗜 𝗷𝗼𝗶𝗻𝘁 (which your pelvis makes with the end of the spine).
SI joint pain is commonly confused with the lumbar spine or hip joint pain because of the proximity of the structures.
On the side of the pain , you may find:
✴️ Pelvis higher than the other side
✴️ Pelvis shifted to the side of the pain ( Could be away from the pain too) 🤪.
✴️ Buttock pain or pulling sensation in the back of the thigh
𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲
Identify the side towards which the motion is limited. Then stand with that side towards the wall and move the pelvis straight towards the wall 𝘢𝘴 𝘧𝘢𝘳 𝘢𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦. You may feel some stretching while doing this exercise. Repeat 10 times several times a day. Every time you take a break from work or walk to the bathroom.. just do 10 reps. The more you do the better you will get.
𝗖𝗮𝘂𝘁𝗶𝗼𝗻 ⛔️:
#MyToolBox Exercise No. 6
My right hip has been a little unhappy lately and running further aggravated it. So after all the foam rolling yesterday, I did this exercise for about 10- 15 min and felt so much lightness in my hip afterwards… Give it a try!
…
This exercise is super effective if regular stretches aggravate your hip/ pelvic pain. It improves the #hipmobility in a very gentle manner.
Based on 𝗙𝗲𝗹𝗱𝗲𝗻𝗸𝗿𝗮𝗶𝘀 exercise system, which primarily brings awareness through movement by reintegrating the mind-body connection.
The purpose of this exercise is to improve the mobility of the joint by 𝘀𝗹𝗼𝘄𝗹𝘆 moving (the video is recorded at 2x speed) the hip in the socket to
👉 improve joint lubrication
👉 improve mobility by nudging the joint into the end range
👉 reestablish the mind-body connection. (storing hip’s coordinates into the brain’s GPS) by paying attention to the movement.
You can do this exercise by identifying the position that is easiest and the most difficult, instead of repeating all the positions. It is most effective when the easy position is performed a bunch of times followed by the difficult position, as the previous position helps lubricate and prepare the joint for the next position.
I often give this exercise to my patients who experience
🔅 Hip pain and stiffness first thing in the morning, mostly related to hip arthritis
🔅 Limited hip mobility secondary to labral tear or hip impingement
🔅 Pelvic pain with tight hips or overactive pelvic floor muscles
🔅 Post run hip pain recovery
Try this exercise and let me know if you experienced relaxation, less pain or stiffness after performing this.
💝TAG or SHARE with someone you think needs to see this.
Have any questions⁉️... feel free to write in the comments section 😌.
#pevicpain #hippainrelief #pelvicfloorphysicaltherapy #pe
Repost from @antidiet.ibs.dietitian
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Is there a link between Pelvic Floor Dysfunction and Eating Disorders?
As usual, I always learn so much from @thepelvic.connection! Today we discussed why people with eating disorders may struggle with dreaded constipation and how the pelvic floor plays a role.
Symptoms of pelvic floor dyssynergia including straining to pass a stool, feeling unable to empty rectum, and having difficulty relaxing to evacuate the stool, are a significant predictor of abdominal pain and bloating for people with eating disorders.
So what does this mean?
If you struggle with eating disorders and uncomfortable gut symptoms, it may be time to speak with your health professional about getting a referral to a pelvic floor physical therapist!
As health professionals, coordinating care and screening for eating disorders are essential in providing our clients with the best care!
Watch this live if you’ve ever wondered about the link between eating disorders, pelvic floor health, and gut health!
With love,
Mukta & Samina
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#ibswarrior #lactoseintolerantproblems #constipationrelief #stomachpain #guthealthiseverything #probioticfoods #ibsfriendly #intuitiveeatingofficial #bingefree #foodfreedomforever #foodsensitivities #fodmaps #gutbrainaxis #ibsawareness #bloating #constipation #diarrhea #fodmapdiet #fodmapfriendly #lowfodmapdiet #heartburn #gerd #irritablebowelsyndrome #lactoseintolerant #fodmap #lowfodmap #emotionaleating #guthealthmatters #antidietibs
Had a wonderful chat with Michelle from @the.happy.pelvis where she shared her chronic pain journey and how she advocated for herself when most doctors didn’t understand her symptoms and dismissed her pain.
She gave some really useful tips as well that you can use to advocate for yourself in your journey.
1. Instead of just talking about your symptoms, tell the doctor how it’s affecting your life. Think Function!! E.g. you are missing school days, or work, unable to sit through a class or a meeting. It resonates with the doctors more!
2. Organize your history in chronological order and not miss out on any info thinking it’s TMI.
3. If the doctor doesn’t agree with a diagnosis, ask them what’s the differential. How are they reaching that particular conclusion? Have them share their thought process.
4. Ask for more information, if it’s not clear to you. If it's still not clear, find support in online forums and trusted social media accounts or research articles.
5. If you still do not feel supported by your current doctor, look for a second opinion or ask your doctor if they could refer you to a specialist?
6. Learning about your condition to get empowered and not from a place of fear.
And last but not least .. SPEAK UP! Do not allow the taboo or stigma associated with pelvic health make you accept less than quality care!
#patientadvocacy #pelvichealthphysio #pelvichealthmatters #endometriosisawareness #pelvicpainawareness #pelvicpain
Today we spoke about a phrase that I first came across in one of Anna’s account (@anna_holtzman)— “Healing is Activism”. Anna explained that how all of us (regardless of where we fit into the peking order) are living in a culture that valorises obedience.
And our intrinsic tendency for self-expression and our fear of not upsetting the established order are at odds with one another. And this conflict manifests as chronic disease when our nervous system cannot find a way to reconcile this conflict.
Even though this conflict is a part of our realities there are ways to combat or deal with this. We won’t always have the power to overcome our adversaries but what is within our power is to find safe spaces (friends, groups etc.) where we feel seen, valued and respected, where we have the security to freely express our anger.
𝗖𝗼𝗻𝗰𝗹𝘂𝗱𝗶𝗻𝗴 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀:
We are all at different stages in our healing journey and there is no one “right” way for all of us.
But it’s important for all of us to have some support group where we feel seen and where we can express ourselves in an uninhibited way.
See you guys next week on Tuesday at 12 PM EST with another interesting topic. Please feel free to DM is if you have any questions and we will include them in our next talk.
Thank you,
Anna and Mukta
Ep. 7- Writing to Release Chronic Pain
Today, we discussed about Anna’s @anna_holtzman upcoming course “Writing to release chronic pain” and how journaling has helped Anna in her own recovery from chronic pain.
Anna shared that expressive writing has been the most transformative tool in her recovery process and the purpose of this course is to bring participants through three essential parts of the healing process:
1. Getting familiar with the fear when dealing with chronic pain and paying attention to the source of the fear.
2. Helping to calm and soothe the fear by offering it love AND FINALLY
3. Imagining yourself in the future where you can see yourself thriving
The course would have 3 live group coaching sessions, along with 6 video sessions and the first batch would be open to join for the first 12 people when the registration begins.
So, if this is something that you have never tried before and you think you would benefit from, I would encourage you to get on the mailing list.
See you guys next week on Tuesday at 12 PM EST with another interesting topic. Please feel free to DM us if you have any questions and we will include them in our next talk.
Thank you,
Anna and Mukta
Dr. Bhat @drbhatpsych and I @thepelvic.connection decided to start the IG Live series “𝗦𝘁𝗼𝗽 𝘁𝗵𝗲 𝗦𝘁𝗶𝗴𝗺𝗮” to address the dire need for a conversation about the mental health issues, especially in 𝗦𝗼𝘂𝘁𝗵 𝗔𝘀𝗶𝗮𝗻 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 and the intersection of mental health issues with those of pelvic health.
Dr. Bhat started by mentioning that even though we see a lot of activity around mental health issues on social media, there is still a lot of reticence surrounding it, especially given the barriers to therapy in the South Asian communities:
• How are my loved ones going to perceive me/ will I be branded as weak?
• How am I going to be able to be vulnerable in front of another person?
We have both experienced in our respective practices that enlisting the support of parents/family members could be a critical factor.
Finally, we talked about how to identify whether a family member or a friend is going through a mental health challenge. Dr. Bhat mentioned that we could look if the following signs persist anywhere between 2 to 4 weeks:
1. Loss of appetite
2. Withdrawal
3. Sleep issues
4. Irritability
𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆 from today’s talk:
It’s important to think about how you view mental health in your own life and the hesitancy you may have about your own journey with mental health.
Send us your questions if you would like it to be included in our next talk.
Hope to see you guys next time!
❤️ Save and share the talk with friends and family. (That’s how the IG algo works 😉… let’s do our but to spread the awareness)
Thank you 🙏
𝗨𝗻𝗿𝗮𝘃𝗲𝗹𝗶𝗻𝗴 𝗖𝗵𝗿𝗼𝗻𝗶𝗰 𝗣𝗮𝗶𝗻
𝘌𝘱𝘪𝘴𝘰𝘥𝘦 6- 𝘐𝘴 𝘏𝘦𝘢𝘭𝘪𝘯𝘨 𝘓𝘪𝘯𝘦𝘢𝘳?
Today we spoke about something that a lot of people find challenging in their healing journey.
It’s not easy to deal with the uncertainty of
🔅not knowing how long the recovery will take or
🔅 if coming out of the trenches of a flare episode is possible at all
As cliched as it may sound…𝘩𝘦𝘢𝘭𝘪𝘯𝘨 𝘪𝘴 𝘯𝘰𝘵 𝘢 𝘭𝘪𝘯𝘦𝘢𝘳 𝘱𝘳𝘰𝘤𝘦𝘴𝘴, is very true!
So how do we stay grounded in the moment and simultaneously hopeful for the future?
Anna spoke about two strategies that have been personally extremely useful for her:
🌸 𝗥𝗲𝗳𝗿𝗮𝗺𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝗲𝘁 𝗯𝗮𝗰𝗸 as an act of bravery— reminding ourselves that we’re not choosing an easy path and challenging our old patterns is a sign of courage.
🌸 Having a 𝗯𝗶𝗿𝗱’𝘀 𝗲𝘆𝗲 𝘃𝗶𝗲𝘄 of our healing journey- zooming out and remembering how far we have come in this process of recovery.
𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆 from today’s talk :
Let’s start acknowledging all the mini gains, wins we’ve had along the way without being self-critical and without any tough love! Just simply noticing & registering!
See you guys next week on Tuesday at 12 pm EST with another interesting topic. Please feel free to DM us if you have any questions and we will include them in our next talk.
Thank you,
Anna & Mukta
#painscience #chronicpain #chronicpainawareness #pelvicfloorphysicaltherapy #paincoach
Episode # 5- Acceptance vs Distraction vs Denial
Anna started the talk by giving a beautiful analogy of conflict in a relationship to explain the mind- body conflict in chronic pain.
This conflict between mind & body is what usually is underneath a flare up or a red zone as she called it.
🔅 The body wants to rest & the mind has a million things on the to do list.
🔅 The body wants to shut down, but the mind is racing asking it to hustle with it.
❌ That’s not the time for the conflict resolution or trying to understand why the pain happened.
So lets break down this conflict of mind $ body into three categories:
✅ The green zone- the pain is either not present or is quite manageable:
Not the time to avoid the conflict. This is the time when we can understand what our body wants & what the mind is saying. We build healthy practices during this time to create acceptance, trust & safety in the relationship of mind & body.
⛔️ The red zone— the pain is severe & the conflict is at its peak.
This is not the time to explore the relationship. This is the time to cool down, walk away or allow your mind some distraction & body some rest. Take a nap, speak to a loved one, take a pain killer.
⚠️ The yellow zone— It can be hard to recognize this zone as initially you will feel that the red zone just comes from nowhere without any announcement. The more you create safety around your body, the more you can recognize this zone.
Sometimes you will be able to prevent going into the red zone, sometimes you won’t.
Practice some of the ways that have been proven helpful in the past. Trying something new may not be such a great idea in this zone.
✅ This is exactly how you can explore movement too..
1. Build practice of safe exercises in a gradual manner.
2. Challenge yourself only in the green zone
3. Remain consistent with the movement practice in the yellow zone
4. Identif
I had such an informative chat with Samina @antidiet.ibs.dietitian about the Low FODMAP DIET. Hope you guys will find it helpful!
Next week we will be talking about how to read the food labels and the ingredients to avoid. See you then ❤️
Repost from @antidiet.ibs.dietitian
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Dr. Mukta Chauhan asks the following questions during this episode.
🥝What are examples of high FODMAP foods?
💩Why do FODMAPs cause so much digestive discomfort?
🍽What are the 3 phases of low FODMAP diet?
▶️ Catch the replay for the answer!
❓What questions do you have about Food, Gut, & Beyond?
🙋🏽♀️See y’all next week at 2:30pm CST!
#fodmaplife #ibsproblems #fodmapfree #fodmapliving #constipationrelief #pelvicfloordysfunction #pelvicpain #pelvicfloorphysicaltherapy #guthealthiseverything #stomachpain #ibsfriendly #foodfreedomforever #dairyfreeliving #fodmaps #gutbrainaxis #acidreflux #ibsdiet #ibsawareness #bloating #constipation #diarrhea #fodmapdiet #fodmapfriendly #lowfodmapdiet #irritablebowelsyndrome #glutenfreedairyfree #lactoseintolerant #fodmap #lowfodmap #prebiotics #guthealthmatters #antidietibs
Repost from @zucchini.who
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PELVIC FLOOR + IBS/CONSTIPATION/WOMEN’S HEALTH 🤍
if you have a pelvic floor (which everyone does), you need to save and watch this incredible live discussion with Dr. Mukta @thepelvic.connection.
We chat pelvic floor-gut connection, how to detect if your constipation is related to your pelvic food, tips for constipation relief, urinary symptoms, women’s health and MORE.
More info on @thepelvic.connection below 👇
Mukta is a seasoned physical therapist with over 12 years of experience in Manual Physical Therapy and is double board-certified in orthopedics (OCS) and women’s health (WCS). Mukta realized that to offer her patients a more holistic treatment, she would need to broaden her focus. She has spent the last several years building deep expertise in Pelvic Health, receiving training in pelvic health physical therapy from Herman and Wallace, Pelvic Guru academy, and Barral Institute. Mukta is an active member of the American Physical Therapy Association(APTA) and the International Society for the Study of Women’s Sexual Health (ISSWSH).
#pelvicfloor #pelvicfloorphysicaltherapy #constipation #constipationrelief #pelvicfloorexercises #pelvichealth #irritablebowelsyndrome
