Core Strength

Weekly Health Focus #2- Pelvic Floor

Weekly Health Focus #2- Pelvic Floor

This week we’re going to focus on a health topic that isn’t talked about a lot in terms of office health and that’s pelvic floor dysfunction. Over 4 million Australian’s suffer from some sort of bladder leakage irregularity. Before you say it’s not a problem for me, ask yourself how much of the day to I spend sitting with my stabilising muscles switched off?

Bladder leakage is becoming a problem for the young and fit not just the elderly. The adult diaper industry is huge business. There are even special pads made for Crossfitters and gym goers. Lifting weights is often blamed for the problem. But wait a minute, we’re human shouldn’t we be able to lift heavy things without wetting ourselves. One of the major contributors to the problem is society’s attachment to prolonged sitting.

The pelvic floor is not an isolated muscle. It is a complex group of fibres that connect the pelvis, sacrum and coccyx. Its purpose is not in isolation (so why do we do isolating exercises), it is part of the midline stabilisation chain. The entire midline stabilisation chain form the pelvic floor to the diaphragm works like a piston pump to stabilise our body before moving. When sitting for long periods these muscles switch off and atrophy over time, creating weakness and dysfunction.

So how do we address this problem? Move, get up out of your chair and move. Get a standing workstation and stand while you work, with your tailbone tucked down and under to activate the chain. Do functional exercises throughtout your day (not just 1 hour at the gym).

Did we mention that a strong pelvic floor will improve your sex? Do these exercises everyday for the rest of the week to activate and build your awareness of the muscles. Post your experience to comments.

Plank – Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang). Remember to tuck the tailbone down and under to activate the pelvic floor and flatten out the back.

Bridge – Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Create a straight line from the shoulders to the knees. Only the head, feet, arms, and shoulders should be on the ground. Try to do 10 reps, holding for 10 seconds each time. This time tuck the tailbone up to the sky to activate the pelvic floor and flatten out the back.

Weekly Health Tip #1 – You are as old as your spine – back problems from sitting too much

The Chinese say you are as old as your spine. Back problems from sitting too much start when we stop mobilising our spine. Move around your office – just move – make it a big part of your life, or you’ll pay for it later. We are a living, physical body, we need to move more.

Mobilise your spine across as many different planes as possible. Stand more, walk more, bear crawl, back bend, touch your toes, squat, twist, do the worm. If you’ve abandoned movement for your chair, approach it carefully. Start small and ease into it. Maybe start a guided practice like dance, martial arts or yoga.

Here are some exercises you can do anywhere, to get your spine moving. Do each one very day for the week and notice how you feel. Post your experience to comments.

Inchworm – Stand up tall with the legs straight and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue for 4-6 reps.

Bear Crawl – Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl until you scare your colleagues off.


The Origin of “Step Into The Flow”

Step into the flow…
Swap sitting for moving! Replace paying to be in the audience -> with playing as a part of the performance. And you’ve got it exactly… this is the Office Revolution. Welcome to our very first blog post, our excitement is overwhelming as you join us on a journey of movement, improvement, education and ultimately flow.

Flow is the state where you are fully immersed in a feeling of energized focus, full involvement, and enjoyment of the activity you are doing. To be in flow you need to be free from distractions – no sore neck, sore back, tight shoulders or headaches. To be in flow and performing in a state of pure enjoyment and productivity you must release yourself from these previously accepted chains of the office environment.

This blog and our Step Into The Flow program will provide weekly health topics, monthly challenges, education and inspiration to change the culture of your office, get you out of the office chair and moving like humans were made to move. Love your job, be healthy, be happy, because this moment right here, right now is extraordinary just like the next.

Join us – sign up to our newsletter, like us on Facebook, follow us on twitter and Step Into The Flow!