Sitting is an epidemic.

We sit to watch tv – We sit to eat – We sit to read – We sit to work – We sit to drive our cars. We spend so much time sitting and the majority of us sit with bad posture. We slump in our chairs and all the while the load all the pressure that’s put on our spine is causing us to ache more and more.

Imagine the scenario – I spent 3 years sitting on a very comfy sofa, making jewellery for hours and hours – I loved it so much that I always lost track of time. Eventually id stop for a coffee break and attempt to stand up – my back seemed fixed in the seated position each time I stood up – I really had to force myself into an upright position. My shoulders and neck would ache regularly – but I carried on thinking it would work itself out. However, it didn’t – why?

Well you see our body is so clever it recognises how we position ourselves and helps us get strong in that position – so hunched over, shoulders rounded, hip flexors shortened from seated position, lumbar spine loaded as its being transferred directly to the pelvis and sacrum area – all of this means the body decides this is how you want to be positioned so Ill help you by keeping you in that position. Until the compensatory position you are in causes you problems and imbalances and you start aching.

So what can you do? We have to sit, our jobs make us sit, our lifestyle means we sit – we have to sit but do we have to ache.

Counteracting bad posture.

1.Stretches will help massively. Try this – Sit in a relaxed straight position – Your feet should be parallel to one another and arms down by the sides – inhale – exhale and gently pull your stomach toward your back. Knees are a little bent in. Take your arms out to the side and raise above your head and interlace the fingers. Stretch upwards, hold for 10 seconds. Stretch backwards causing an arch in the back, hold for 10 seconds. Sitting straight with neutral spine, stretch slightly to the left, hold for 10 seconds. Stretch slightly to the right, hold for 10 seconds.

2.When you arrive at work – take the stairs! Laugh in the face of the lift and give your body a good stretch and a bit of a cardio work out.

3. Some exercises can be discreet – this isometric glutes exercise is one of them. Seated, squeezed those buttock muscles and hold for 10 seconds, and release. Keep doing this for as long as you can – until those glutes tire out.

4. If you are working from home, or doing a hobby such as jewellery making or crafting – set an alarm clock for every 20 minutes – get up walk about, do some gentle lunges and squats – even do some jumping jacks- whatever it is just get up and move and really really stick to it.

If you want to avoid back issues as you get older and want to carry on pain free doing your hobbies – then really take care of that back. If you can stand whilst working – do it. I know from experience the pain you can get and the posture issues that will develop if you carry on doing what you are doing.

If you need any 121 assistance contact me direct and I will work with you to address any issues.

This is an issue for women of all age – not just us more mature women. Often it’s not discussed and women just suffer. This issue is common – but here’s the thing – you don’t have to suffer with it.

Yes I’m talking about leaky bladder – that fact that when you jump up and land you feel like you may leak a little. It’s not the most pleasant of subjects to discuss – but I know that most women that read this will be thinking ‘oh that happens to me’ trampolines are a serious no no – and it doesn’t seem to matter how many times you go for a wee before – it still happens.

Pelvic floor problems can occur when the pelvic floor muscles are stretched, weakened or too tight.

Some people have pelvic floor muscles that are too tight and cannot relax. This might be made worse by doing squeezing exercises and overworking the muscles without learning how to relax. So over doing kegels, not going to the toilet when you need to go and incorrectly performed kegels can also cause a leaky bladder.

What else can cause problems.

1.Not keeping pelvic floor active or over working them incorrectly
being pregnant and having babies

2.Being overweight, obese or having a body mass index (BMI) over

3.Heavy lifting (e.g. at work or the gym)
a chronic cough or sneeze

4. Precious injury to the pelvic region and
growing older.

so what can we do?

First and foremost, if you are experiencing any pelvic symptoms it is important to visit your GP to rule out any potential medical issues. However, if you think that overactive pelvic floor muscles are to blame, the best thing to do is to begin down training exercises to help relax your pelvic floor. This is just a starter – but if you have issues there is a link at the bottom to more exercises to help.

Down Training Relaxation -This pelvic floor muscle relaxation method known as Down Training teaches the pelvic floor muscles to relax and release.
1. Laying down with a pillow under the knees for 20 minutes a day will help to relax the pelvic floor muscles.  Whilst relaxing practice body scanning all over the body, including pelvic area. Recognise where there is increased muscle tension and aim for complete physical relaxation by focusing on the area that is tense.
2. Learning diaphragmatic breathing – Slow diaphragmatic breathing  is very important for relaxing the pelvic floor muscles. In yoga you will find this is done regularly.
3. Gentle perineal bulging – this is very gentle bulging of the pelvic floor and should be taught by a pelvic floor physiotherapist it a specialist as bearing down too strongly can actually increase spasm so this must be done gently.

One of the most important things I have read is posture – imagine inside you pelvis is a bowl of water that must not spill back or forward – when that bowl is balanced you are in the correct position and that stops the pelvic floor being put under pressure from incorrect posture. When sitting when standing – just check you are not overloading the pelvic floor muscles.

Visiting specialist physiotherapist or personal trainer that works with pre/post natal issues may be of benefit as well. You don’t have to suffer with this – it’s ok to ask for help.

links:

https://www.pelvicexercises.com.au

I have done this myself – I have friends that do this – all over the country thousands probably do this. Sign up to the gym with every good intention to go regularly – but life, excuses and no motivation just gets in the way.

So how can you beat it and get your butt moving in the right direction? What can make you go to the gym?

It’s not that photo on the fridge of you not looking your best – that just makes you feel deflated and reach for the bad food.

You need to look forward to going to the gym – you need to enjoy your time there and have fun – that should be the goal – so how do you get that?

1.  Buy yourself some training gear that you absolutely love and want to wear and feel fab in. Bright colours and flattering shapes. Take a look at Victoria Secret, Roxy, Gym shark and of course the Nike and addidas gear. If you like the clothing you are likely to put it on and then you are a quarter of the way there.

2. When you get to the gym enlist a personal trainer to set you up with a programme that’s fun and full of exercises you like. If you feel your pt has not listened to what you want to do and what you don’t like – change personal trainer. They won’t be offended. Pt’s all work in different ways and are suited to different people. So search out a pt that would suit you.

3. Some days you won’t want to go to the gym. You will hear all the voices in your head telling you it won’t make a difference, you are too busy, you can’t be bothered, what’s the point. Listen to them – then tell them to shut up. Just going to the gym and doing a little work out will raise your endorphins – you will leave the gym feeling accomplished and have a spring in your step.

So just go through the motions, move the body, move the muscles and within 15 minutes you start to feel your mood lift.

4.Have a financial reality check. What’s the real the cost to you of not going to the gym each week – it means money is wasted each week, and clothing that you’ve already purchased is more cost without benefits. Add up the total amount for a little shock effect––some of the costs you might have incurred already:

Above all remember one thing. Changes will happen – but mental changes will happen first. So go to the gym and concentrate on feeling good. Don’t go expecting to drop pounds and body to have a 6 pack in 6 weeks – if you go to the gym with high expectations you are likely to get dispondent and give up going. Put weight loss to the back of your mind (even if it is the main reason) go for mental health changes – aches and pains changes – posture changes and of course the social life.

Now put the phone/iPad/laptop down go find your gear and make today the day for change.

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Go on – it’s good for you both. Sweating it out together is fun and brings you much closer! People may stare, maybe wish they could join in – but let them watch and wish cause couples that work out together stand a much better chance of staying together – yep and you thought I was talking about something other than exercise!!

There is a lot of evidence to show that couples that work out together have better communication. Life can be stressful – don’t we know. We also know that exercise helps battle some of the symptoms of stress – but did you know that when you exercise, the brain produces endorphins that stimulate the release of sex hormones. These hormones reduce your heart rate, improve digestion, lower blood pressure and cortisol levels and relax the body.

So if the both of you have just been to the gym – both feel better about your body – both feel relaxed and less stressed – both got a confidence boost cause you’ve lifted heavier than you thought you could or smashed a pb – you’ve both spent the last hour complimenting each other on their changes – well you know where it’s going to lead – 💪🏼💥

There are of course other reasons why exercising together is good. You will be working as a team – eating same foods – and you know what else, I personally find it a mahoosive compliment to know my partner is working out too look good and that he cares about his body and health and also wants to look good for me. I know we are meant to look good for ourselves – but come on we want our partner to look good and care – don’t we?

Reasons why you should exercise together!

1. You can encourage each other. There are days where you just don’t want to go – no energy. Your partner knows this feeling and if they are having a more positive day they can encourage you to get off your butt and go – and visa versa.

2. You always have someone to try out that new food with. If you are exercising together you both want to eat right. If you are cooking a healthy dish just for you and your partner is sitting there eating a Big Mac and fries – it can feel disheartening and you are more likely to fall off the wagon. If you are in it together it makes it much much easier and much more likely to stick to healthy eating.

3. Exercising brings you closer. Whether it’s a long walk, cycling or working out at the gym, if you exercise with your partner it means you are w orking together on something challenging. This strengthens your bond and you will also get to spend time together. If you are on a long walk then it give you a chance to talk without distractions.

4. You will both feel supported in your workouts and your goals. Not only are you more likely to stick to your workout if your partner is motivating you, but working out as a couple creates a way to really show each other you support them and want to help them reach their goals.

5. You can bond together over your new lifestyle. When people don’t get that you would rather go to the gym than sit in a bar getting smashed, and drinking a ton of empty calories and also just blowing away all that hard work – you may get odd looks. If you have a partner that totally knows what you mean you won’t feel quite so insane.

So if you feel the need to spend a bit of time with your partner – or maybe they need a bit of a motivation to exercise – show them this (especially the bit at the beginning) and just maybe you can work together and find a new commonality and  spark a whole new relationship!

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