Tip Of The Week: "Check-ins" Can Stop Tension Patterns
One of my favorite simple exercises to give patients at their first visit is pelvic floor/full body check-ins. This is particularly helpful if you are a person dealing with pelvic pain, painful sex, or if pelvic floor tension is something you are experiencing (and honestly, tension can happen with ANY and EVERY diagnosis– even bladder or bowel leakage!).
The Power Of “Check-Ins”
The power of "check-ins" is that they bring our awareness to our pelvic floor muscles, and anywhere else in the body.
They allow us to connect with that body part to view its current state. Are the muscles in a tense state? Are they relaxed? Are they gripping tightly? Then it allows us to decide what to do with that information. We can choose then, to let go, to breathe and aim to restore space and mobility in our bodies. Often times, people come back in after trying this at home, and tell me incredible observations they've had about their bodies.
"I had no idea I clench my butt all the time!"
"Wow, when I'm stressed, I totally keep my pelvic floor squeezed tightly."
"So, my upper traps are definitely a problem."
This insight can help us determine the best plan forward to help improve their main problem! Want to give it a try?
How To Check In
Stop what you are doing.
Bring your mind slowly through your body, head to toe.
"Check-in" with different body parts and muscle groups as you go. By this, I mean, assess, "Am I holding tension here?" "Could I relax and let go?" "Does this area feel soft and rested?"
Then, aim to let go of the tension you feel. After you finish scanning your body and letting go of any tension, pause and take a slow long inhale and exhale.
What did you think? Did you find any gripping patterns? I did... literally as I am typing this (It was upper traps for me!).
Give check-ins a try, 3 times a day, and see if they can help you feel more mobility in your body! Have a wonderful rest of your week!
Weekly Tips Pelvic Health Tips By Dr. Jessica Reale PT, DPT, WCS