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Pressure Point Techniques: Unlock Physical, Emotional and Cognitive Potential For Teenagers Well-Being

/3 April 2023/ All MFN blog/

Navigating a post-pandemic world can be difficult. After years of living in isolation from family and friends, and without the social stimulation from in-person interactions, teenagers are suffering. This severely affected demographic is in crisis after lacking the social, emotional and physical growth that would have otherwise occurred inside the classroom due to remote learning.

A sedentary lifestyle has become the norm, and the need for belonging is being fulfilled by addictive and oftentimes destructive social media platforms. Chronic diseases such as depression, eating disorders, and drug and alcohol addiction have lead to an unprecedented number of suicide rates in teenagers across the United States. Stress levels are on the rise, and this steadily growing demographic needs our help.

In a recent double-blind study of over 100 young adults ages 13-19, 48.5% reported that they experience high levels of stress a few times each week, while 39.6% reported they experience high levels of stress on a daily basis.

As the world opens up, so does the need to educate teachers, coaches, parents, counselors, and teens that there are tools available to help overcome feelings of loneliness, isolation, depression and anxiety! Learning the most innovative and evidence-based methods to improve both the physical and mental health of our future generations is paramount. It is time to learn the power of pressure point techniques to unlock physical, emotional and cognitive potential both in and out of the school environment.

In another double-blind study, over 100 young adults ages 13-19 were asked if they would be open to learning about pressure point techniques if they knew it could help improve concentration and mood. A resounding 90.1% said YES! Let’s start to better understand and educate this demographic on the tools to not only survive, but thrive in the post-pandemic world.

In addition, by learning the most effective pressure points in the body, it is possible to help manage “the most important stress hormones…cortisol, glucagon and prolactin. However, it’s cortisol that has the greatest impact on the physical and mental health of our mind and body” (Vihande, 2022). There are tremendous benefits to infusing pressure point techniques into physical education and academic classes that have been shown to improve concentration and memory, increase blood flow and circulation, as well as decrease stress and anxiety. Hence, fostering social and emotional health and wellness for everyone!

But that’s not all…

According to New York University neuroscientist, Wendy Suzuki, “exercise stimulates growth factors and stores up cells in both parts of the brain… protecting your brain from aging and neurodegenerative diseases.” Therefore, your brain will function at a higher level for more years as you age.

Research shows that exercise enhances short-term brain function by stimulating “…the release of a wide range of neurochemicals and neurotransmitters and growth factors….They include serotonin, dopamine, endorphins. (Suzuki & Horton, 2020). In addition, long-term effects of exercise impact the prefrontal cortex, the part of the brain responsible for problem solving and decision making, and the hippocampus, the part of the brain critical for memory and highly susceptible to aging.

Now, you may be wondering how using pressure point techniques is related to the effects of
exercise on the brain and the answer is quite simple. Once you learn the locations and purpose of major pressure points throughout the body, you will be able to emulate its effects. Fascinatingly enough, it IS possible to replicate the physiological effects of exercise on various regions of the brain.

If you are ready to explore the endless possibilities of infusing pressure point release techniques, this is your call to action!

Learn More in This Webinar!

Written by Christine Conti, M.Ed., with contributor Makenna Ellis.

Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the multiple MedFit Classroom courses and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.

References/Resources

Fibromyalgia signs

Fibromyalgia and Exercise

/20 March 2023/ All MFN blog/

According to the National Institute on Health (NIH), fibromyalgia affects over 5 million U.S. adults and an estimated 3-6% of the world population. While fibromyalgia is most prevalent in women (75-90% of those with fibromyalgia), it also occurs in men and children of all ethnic groups. People with fibromyalgia experience aches and pain all over the body, fatigue (extreme tiredness that does not get better with sleep or rest), and problems sleeping.

Fibromyalgia may be caused by a problem in the brain with nerves and pain signals. In other words, in people with fibromyalgia, the brain misunderstands everyday pain and other sensory experiences, making the person more sensitive to pressure, temperature (hot or cold), bright lights, and noise compared to people who do not have fibromyalgia. Fibromyalgia has been compared to arthritis. Like arthritis, fibromyalgia causes pain and fatigue. But, unlike arthritis, fibromyalgia does not cause redness and swelling, or damage to the joints.

Diagnosis and Causes of Fibromyalgia

Up until recently, fibromyalgia has been very difficult to diagnose coining the condition as the “invisible disease” believing that the syndrome was “all in the head” of those who suffer from fibromyalgia. However, currently fibromyalgia can be identified through a questionnaire and the Manual Tender Point Survey test. There has been a breakthrough recently with a blood test that may identify fibromyalgia making it even more possible to treat fibromyalgia. However, more testing is needed to be more widely accepted. Here is a short list of what may cause fibromyalgia:

  • Genes: Mutation or deficiency in the MTHFR or COMT genes specifically
  • Having other diseases such as arthritis
  • Family history
  • Emotional or physical abuse
  • Posttraumatic stress disorder (PTSD)
  • Gender:  Occurs mostly in women
  • Anxiety and depression
  • Not moving enough

Exercise and Fibromyalgia

Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and mobility. While the pain and fatigue associated with fibromyalgia may make exercise and daily activities difficult, it is crucial to be physically active. Usually, there are no specific exercises to avoid if one has fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises may all help.

Golf, tennis, hiking, and other recreational activities are also healthful. However, exercising hard (overexertion) leads to the problems people experience post-exercise, which are called “post-exertional malaise.” This occurs because people with fibromyalgia don’t have the energy to condition like others who can handle the increase in exercise and conditioning. Instead, if the exercise uses more than the limited amount of energy the body can make, their systems crash, and they feel like they were hit by a truck for a few days after. Because of this, the key is to find an amount of walking or other low-intensity exercises one can do, where he/she feels “good tired” after, and better the next day. Instead of ramping up in the length or intensity of the workouts, one should stick to the same amount while working to increase energy production.

Benefits of Exercise

Because the main focus of fibromyalgia is neurotransmitters and brain health, one key benefit of exercise is the boosting of endorphins and serotonin in the brain. Studies show that exercise can help restore the body’s neurochemical balance which in turn triggers a positive emotional state. Boosting levels of natural endorphins are essentially boosting pain-fighting molecules that help to reduce anxiety, stress, and depression which are symptoms of fibromyalgia. Elevating serotonin plays a vital role in mediating moods thereby helping relieve symptoms of fibromyalgia.

Other benefits of exercise include:

  • Burning calories and making weight control easier
  • Giving range-of-motion to painful muscles and joints
  • Improving a person’s outlook on life
  • Improving quality of sleep
  • Improving one’s sense of well-being
  • Increasing aerobic capacity
  • Improving cardiovascular health
  • Increasing energy
  • Strengthening bones
  • Strengthening muscles
  • Relieving pain

Continued Education: Become a Fibromyalgia Fitness Specialist

Some of your clients may suffer from fibromyalgia and you may be an important source for relief, providing them with a better quality of life through movement. This Fibromyalgia Fitness Specialist online course will educate on the fundamentals of Fibromyalgia and equip you with the skills to design and prescribe a proper exercise program for individuals with Fibromyalgia.

CarolAnn (M.S., CPT, CN) is a 25+year fitness industry veteran holding positions such as program director, studio owner, educator, presenter, and author.  She develops health/fitness curriculum for organizations such as FiTOUR, Hydracize, MedFit Network, and PT Global.  Along with producing and starring in several fitness videos, she is an expert contributor for publications such as Livestrong, PFP, and New Tampa Style Magazine. She serves on the Health Advisory Board for MedFit Network.  She is now spreading the gospel of health and fitness targeting churches with Chiseled Faith®.  She has been selected to be a 2019-2021 National Fitness Hall of Fame Fitness Superstar.  You can find her work at CarolAnn.Fitness and ChiseledFaith.com.

feet-under-blanket

Evolution of the Foot: How the Senses Shape the Foot

/17 March 2023/ All MFN blog/

Everyone has had flat feet, and probably will again – and that’s normal!

While working in a biomechanics lab, part of my job was to read nearly 500 papers on childhood foot development. In doing so, I learned something extraordinary: we all had flat feet at one time and as we get older, we likely will again. This makes so much sense if you see the foot as a sensory organ and not just a mechanical part of the human machine.

Fat Flat Feet

Most babies have cute, pudgy, fat, flat feet!  As the child grows, the foot develops and an arch becomes more and more evident, keeping pace with the child’s physical abilities. Evolutionarily this makes sense.  Before birth we are water dwellers and do not need a well-developed vestibular system.

Only a few months after birth babies begin learning to roll, then crawl, eventually sit upright, and then “find their feet”. They begin to stand and squat and the vestibular system starts to adapt to gravity. Babies’ fat flat feet give them a broad surface to sense the effects of gravity, which allows the vestibular system to orient and develop.

As balance improves, the foot becomes stronger and the arch develops.  The effect is a decrease in the amount of sensory surface area dedicated to gravity, making baby less structurally stable but providing a biomechanical environment for increased speed and agility.  However, now the individual must rely on a very well developed and active vestibular system, supported by the mobile proprioceptive system of the foot joints.

The twilight of the arch

Understanding how and why the arch develops should then clarify the changes we experience as we grow older. The vestibular system slowly becomes less active and balance becomes more difficult. This leads to a natural decline of arch height as an attempt to increase proprioceptive input, like we needed when we were babies.

Gait tells us so much

The reality is, gait assessment is a window into your clients’ nervous system and, utilized properly, it informs how we help our clients improve, at every stage. Now that you know how the arches and vestibular system relate, help your clients rediscover their feet!

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.

Interesting studies and articles:

Does My Kid Need Arch Support: March 2020: Blog. (n.d.). Retrieved from https://www.vivobarefoot.com/nz/blog/march-2020/does-my-kid-need-arch-support

Gray, H., Carter, H. V., Pick, P. T., Holden, L., & Keen, W. W. (1887). Anatomy, descriptive and surgical / the drawings by H.V. Carter with additional drawings in later editions edited by T. Pickering Pick ; to which is added Landmarks, medical and surgical by Luther Holden with additions by William W. Keen. Philadelphia: Lea Brothers &.

Li, F., Harmer, P., Wilson, N. L., & Fisher, K. J. (2003). Health Benefits of Cobblestone-Mat Walking: Preliminary Findings. Journal of Aging and Physical Activity, 11(4), 487-501. doi:10.1123/japa.11.4.487

Rock Walking for Healthful & Graceful Aging. (2018, December 13). Retrieved from https://www.integrativehealthcare.org/mt/walking-on-rocks-benefits/

Tubbs, R. S., Mortazavi, M. M., Loukas, M., Dantoni, A. V., Shoja, M. M., & Cohen-Gadol, A. A. (2011). Cruveilhier plexus: An anatomical study and a potential cause of failed treatments for occipital neuralgia and muscular and facet denervation procedures. Journal of Neurosurgery, 115(5), 929-933. doi:10.3171/2011.5.jns102058

ALS-Chalkboard

Lou Gehrig’s Disease: Death of the Nerve Cells 

/13 March 2023/ All MFN blog/

Motor neuron disease (MND), Amyotrophic lateral sclerosis (ALS), also called Lou Gehrig’s disease, causes the death of the neurons that control the muscle’s voluntary functioning. Lou Gehrig was a famous baseball player who was diagnosed with ALS. Overtime, the nerve cells progressively break down and die. At first onset, muscle twitching might start to occur coupled with weakness in the limbs, and slurred speech. Eventually, a person will no longer be able to control their ability to move, speak, breathe, or eat. This disease is fatal and there is currently no cure. 

general-pain-neck-back-pain

What a pain in the neck!

/10 March 2023/ All MFN blog/

If you are one of the millions of people who suffer with neck pain, YOU ARE NOT ALONE!  Do you spend hours hunched over your laptop? Are you constantly staring down at your phone? Is your stress level out of control? Do you lack self-care in the form of exercise and nutrition?

diaphragm-lungs

Diaphragmatic Breathing and Cardiovascular Exercise Performance 

/3 March 2023/ All MFN blog/

Diaphragmatic breathing is a technique that involves engaging the diaphragm muscle while breathing, allowing for more efficient oxygen exchange in the body. This type of breathing can be beneficial for cardiovascular exercise performance, as it helps to increase the amount of oxygen that that is taken in with each breath. By doing so, diaphragmatic breathing can improve aerobic capacity, endurance, energy levels during exercise, as well as reduced feelings of fatigue and improve lung function.

One study conducted in 2016 found that diaphragmatic breathing improved exercise performance in trained male cyclists. The study participants perform a maximal cycling test, during which they practiced diaphragmatic breathing. The results show that the cyclists who used diaphragmatic breathing had a significant improvement in their VO2 Max (the maximum amount of oxygen used during exercise), and power output compared to those who did not use diaphragmatic breathing. Another study conducted in 2015 found that diaphragmatic breathing improved respiratory muscle function and reduce breathing effort during exercise in both trained and untrained individuals. Diaphragmatic breathing can also help to reduce stress and anxiety, which can have a positive impact on exercise performance. Stress and anxiety can lead to increased heart rate, shallow breathing, and decreased oxygen uptake, which can negatively impact exercise performance. By practicing diaphragmatic breathing, individuals can reduce stress, anxiety levels and improve their ability to handle the psychological demands of exercise.

In addition to its benefits for exercise performance, diaphragmatic breathing can also have other health benefits. It has been shown to reduce blood pressure, improve lung function, and enhance overall relaxation and well-being. For individuals with respiratory conditions such as asthma, COPD, or bronchitis, diaphragmatic breathing can be a helpful technique for managing symptoms and improving respiratory function.

It is important to note that diaphragmatic breathing should not be relied upon as a sole method for improving cardiovascular exercise performance. It is best used in combination with other techniques, such as proper warm up and cool down, a balanced intense exercise program, adequate nutrition, rest, and recovery. In addition, it is important to consult with a healthcare professional before incorporating diaphragmatic breathing into any exercise routine, especially if an individual has any pre-existing health conditions.

In conclusion, diaphragmatic breathing can be a useful technique for improving cardiovascular exercise performance. By increasing oxygen uptake, reducing stress, anxiety, and improving lung function, diaphragmatic breathing can help individuals to perform better during exercise and enhance overall health and well-being. However, it should be used in combination with other techniques and under the guidance of a health care professional for maximum benefit.

Reprinted with permission from author.

Mike Rickett MS, CSCS*D, CSPS*D, RCPT*E is a nationally recognized health and fitness trainer of the trainers, fitness motivator, author, certifier, educator, and the 2017 NSCA Personal Trainer of the Year.  He has been a fitness trainer for more than 35 years. With Cheri Lamperes, he co-directs BetterHealthBreathing.com, a conscious breathing educational program focusing on the diaphragmatic technique to enhance overall wellness.  In addition, he also directs the personal training site ApplicationInMotion.com.  

trainer-senior-client-stretch

Understanding the Causes of Recurring Musculoskeletal Pain and Injuries

/1 March 2023/ All MFN blog/

Musculoskeletal injuries from trauma, repeated activities, or overused joints or muscles are very common — in fact, almost every one of us will get injured at some point in our lives. Most of the time, it will reoccur and become more serious when left unattended or untreated. When repeated injuries happen, it is very likely not due to a one-off fluke.

So why do we constantly get hurt at a specific joint or muscle? And why does the pain seem to travel elsewhere after?

The human body is complex and designed to move in countless movement patterns. When we move, kinetic energy travels from our feet to our neck and head. This concept is called the Human Body Kinetic Chain Movement. Our skeletal system consists of various joints linked in a chain, each with specific purpose and function.

Stability and Mobility at the Joints

When our joint is not functioning as it is intended to, our body will adopt a dysfunctional movement, which can lead to acute pain in our joints or muscles. If not corrected, chronic pain can happen. A sedentary lifestyle, past injuries, poor posture and misalignment, stress, health conditions, diseases, and other factors can lead to the development of dysfunctional movement.

Here’s an example of a common dysfunctional movement at the lower proximity. If your ankle (which is supposed to be mobile) is stiff, your body will seek mobility at the knee which is supposed to act as a stable hinge. A painful knee typically develops as a result. In another scenario, if you spend extended periods of time sitting and experience restricted mobility at your hips, your body may compensate by seeking mobility at your knee or lumbar spine. This reversal of joint roles can lead to injury or pain in the affected joint or muscle.

Continuing to compensate for the long term can cause a cascading effect such as muscle imbalances, poor neuromuscular function and muscle atrophy or hypertonicity.

One of the common mistakes we make is to only address the symptom (pain) with the use of NSAIDs, massage, chiropractic therapy and other non-invasive or invasive treatments, rather than addressing the underlying cause of the problem.

Another widespread misunderstanding is the idea that simply strengthening the muscle at a joint can solve the problem, without considering its kinetic chain relationship. For example, strengthening the quadriceps to alleviate knee pain, without taking into account the mobility of the ankles and hips or the stability of the lumbopelvic area.

That’s why it’s crucial to have a comprehensive understanding of how our bodies are designed to move, and to identify any weak links in our body’s kinetic chain to ensure optimal recovery through appropriate rehabilitation measures, and not view the problem in isolation.

Typically, it is advisable to conduct an assessment initially to pinpoint the root of the problem. However, when a patient presents to my clinic in pain, they often exhibit compensatory movement patterns that can yield false positives/negatives results. For this reason, my approach is to first identify the type of pain or injury they are experiencing and address their pain as a priority. To reduce their pain levels, I utilize methods such as soft tissue manipulation and other therapies that are appropriate for their condition.

Soft tissue manipulation and manual therapy, such as massage has been proven to:

  • alter pain signal at the central nervous system,
  • manage inflammation,
  • inhibit muscle spasm and reduce muscle tonicity,
  • improve blood circulation and oxygenation to the injured tissue,
  • and improve mobility and flexibility at the joint.

It is best to engage a practitioner who is trained or skilled in this field, or perform self myofascial massage by using a foam roller or trigger point massage ball under guidance.

Once the pain has been adequately managed, I will proceed with a thorough assessment to identify any potential weak links in the person’s kinetic chain. After that, they will begin an active treatment program that includes targeted stretches, mobility drills, and muscle reactivation exercises through a set of neuromuscular exercises. The rehabilitation program also emphasizes teaching the person to disassociate their movements and joints through specific exercise drills, which re-trains their brain to use their muscles and joints as it is supposed to. As soon as they are able to correct their dysfunctional movement, it is highly recommended to strengthen the entire structure based on function, rather than relying solely on brute strength.

Understanding the concept of our body’s biomechanics and how kinetic chain work can help you better manage or even resolve musculoskeletal injuries holistically, and not just detaching the problem to a specific joint or muscle.

Do take note that different types of musculoskeletal injuries may require different forms of therapy or approach. It is extremely important to seek a professional’s help to determine the appropriate care for your musculoskeletal pain or injury.

Ke Wynn Lee is an author and an international award-winning corrective exercise specialist currently owns and operates a private Medical Fitness Center in Penang. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.

References

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice.

Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin.

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine.

American Council of Exercise (ACE)

National Academy of Sports Medicine (NASM)

walking shoes

Gait Speed… Chase It!

/20 February 2023/ All MFN blog/

Walking is our freedom to GO anywhere, anytime, automatically, to get somewhere ‘on our own’ without fear or assistance.

It is the antithesis to the slipper shuffle and a key player in fall resistance, that is, staying UP. A shorter, wider stride, stiffer ankles and feet, and a hunched posture are not a function of aging per se. We CAN be spry, walk tall, with spring in our step, well into our 80’s and 90’s.

group of happy pregnant women talking in gym

Pelvic Floor Dysfunction in Pregnant Women and New Mothers, Preventable & Treatable

/10 February 2023/ All MFN blog/

Pelvic floor dysfunction, or PFD, is a broad term used to describe several physical conditions that occur mainly as a result from pregnancy and childbirth. As a pre and postnatal fitness specialist for over 20 years, almost every one of my clients has had some form of PFD. What does this mean and why is it relevant to women’s fitness? I will further define PFD in detail and explain how it changes the way we as exercise professionals program design for this clientele.

First, let’s look at the pelvic floor muscles. The pelvic floor looks like a sling or hammock that forms the floor of the bony pelvis and it serves several important functions in our bodies.  The internal layer or “pelvic diaphragm” work with the external muscles of the pelvic floor to support our internal organs, stabilize our bodies, allow for sexual function, urinary and bowel movements and assist in contracting and pushing in the birthing process. These muscles are prone to trauma from the various functions they perform.  The stress of the growing uterus in the body during pregnancy coupled with the changing gravity, posture and production of the hormone Relaxin all contribute to weakening the pelvic floor muscles.

Second, consider the whole Neuromuscular Core system. Pelvic floor muscles connect to the Transverse Abdominus (TVA) and they work together in harmony essentially hold the body upright. It is almost impossible to engage one without the other. Tightness in the hips combined with weak pelvic floor muscles creates PFD.

Diastasis Recti, Symphosis Pubis Dysfunction (SPD), Urinary and or fecal incontinence, pelvic pain, chronic lower back pain, Piraformis syndrome, sciatic pain, pelvic organ prolapse are all conditions under the pelvic floor dysfunction umbrella.  Below these conditions are listed and defined in more detail.

Diastasis Recti: This is a separation of the right and left side of the Rectus Adbdominus in the Linea Alba connective tissue more than 2 cm in width

Pubic Symposis Disorder: A separation of the pubic bones, which often occurs during birth but sometimes during the third trimester.

Urinary incontinence: Uncontrollable leakage from bladder.

Fecal incontinence: Uncontrollable leakage of fecal matter from colon. Usually as a result from severe tearing during birth.

Pelvic pain: This type of pain can be during sex or when performing a movement that is irritating or uncomfortable, many possible underlying issues.

Chronic lower back pain: Unexplainable chronic lower back pain

Sciatica: Pain that radiates from lower back down one leg along the sciatic nerve as a result of compression of the sciatic nerve

Piraformis syndrome: Also a result of an inflamed sciatic nerve but more localized

Pelvic organ prolaps: When organs of the pelvis fall as a result of weak pelvic floor muscles.

These conditions can be limiting for many women and go untreated because they are embarrassed or told that they are normal “experiences” after giving birth. Until recently, very few fitness programs existed to help women strengthen pelvic floor muscles. It is my opinion that every pregnant woman and new mother should be automatically screened for PFD and treated right away. If women do not learn proper strengthening exercises of pelvic floor muscles they can potentially live in discomfort for years. The sooner preventative care is offered the better the quality of life for these women.

As mentioned earlier, many of these conditions are preventable and remedied through a combination of functional strength with corrective, posture-based range of motion exercises. When a woman becomes pregnant there is an immediate increase in pressure to the pelvic floor muscles. The body begins to produce relaxin which affects the joints throughout the body, especially the pelvis as it prepares to accommodate the growing uterus and eventually for birth. If treatment begins to help women continue strengthening the muscles surrounding the hips immediately, the pressure on the pelvic floor muscles will be reduced.

It was common practice until recently that women were advised to learn and perform Kegel Contractions. We understand more now as movement therapists that Kegel contractions are very hard to teach, very isolated, and in most cases, when examined internally by a women’s healthcare PT, women are not performing them correctly.  A more effective approach to strengthening the pelvic floor muscles is to treat the entire hip complex as “one”– or a “global approach” — as described in applied functional science.

So, how do fitness professionals help create beneficial, safe and effective exercise programming for pregnant clients and new mothers that hone in on the core and pelvic floor? We must start by helping our clients improve their posture first and foremost, then work on proper breathing techniques and lastly incorporate larger exercises that do not isolate, but recruit many muscles from the hip complex and surrounding muscles groups. By incorporating all three planes of motion instead of working primarily in the sagittal plane (forward and backward) when performing even the most basic of exercises (i.e., the squat), you must change the movement by foot placement, arm placement, direction, tempo, range of motion etc. The variety in actions creates good stress to the pelvic floor and core muscles. Additionally, increasing the adduction and abduction action simultaneously while performing various exercises will help activate and recruit pelvic floor muscles subconsciously. Anatomically speaking, everything is connected in the body. Understanding that big global movements of the upper body and lower body together affect the position and strengthen of pelvic floor and core muscles is essential. The body is most efficient at strengthening the small muscles when big muscle groups are stimulated in combination. Throughout my years, I have seen much success with clients that incorporated these types of movements into their workout regimen and were safe and conscientious not to perform exercises that added bad stress to the external abdominal muscle group or impact exercises.

Each woman is different on how quickly it takes her to recover from PFD. The most important rule of thumb is to be reassuring and provide support and remember the time line is different for everyone depending on severity of PFD, the fitness level of the client, if the client is breast feeding and prior injuries that could prolong healing time.

Online Course for Fit Pros: Prenatal and Postpartum Exercise

Danielle Spangler, C.PT, has been a fitness professional for over 20 years. Danielle is the creator of “Coremom” (Corrective Obstetrical Related Exercises) for purposes of creating a pre and postnatal small group-training program in a variety of fitness facilities. Danielle’s goal is to train other qualified fitness professionals and group exercise instructors on teaching pre and postnatal small group exercise classes using her method. Visit her website, daniellespangler.com