Motion is the Lotion is a common phrase we use here at Legacy Physical Therapy. Motion is Lotion will explain the importance of how we move and how it impacts our body.
Most people can admit that they are far too sedentary, which can lead us to become more stiff, weak and cause symptoms of increased pain and pressure on our joints and muscles. Motion or movement helps lubricate our joints, lengthen our muscles, and increases the circulation in our body. So motion improves our cardiovascular health, and it’s also important for pelvic floor muscle health.
The pelvic floor muscles are located on the bottom or our pelvis. They span from the pubic bone back to the tailbone.These muscles have 5 major functions:
- Provide Sphincteric action – opening and closing actions for bowel & bladder function.
- Provide Stabilization of the bony structure of our pelvis
- Provides Support- support our internal organs including the bladder and for females the uterus & ovaries.
- Provides sexual pleasure via relaxing for penetration & contracting for orgasm
- Provides sump pump action for moving the lymphatic fluid through the body
When we are sedentary for long periods of time, this can cause prolonged stress on our joints, muscles and to our pelvic floor. This can contribute to overall pain, stiffness, lack of mobility, decrease in flexibility, and they can also increase symptoms of low back pain, hip pain, pelvic pain. Being sedentary can reduce the effectiveness and function of the pelvic floor causing an increased risk of developing pelvic organ prolapse or urinary incontinence.
Getting up and moving is the best way to improve your mobility, enhance your flexibility, reduce your pain and improve your cardiovascular health. Depending on your current fitness level, or your health status, even small movements and time spent intentionally moving, will improve your overall health.
Here are our top tips for getting moving:
- Get up every hour and move, even if it’s just standing. If you are sitting at a desk, get up and move for a couple of minutes every hour. At lunch, even if you are working from home, go for a walk. Having good posture when you are standing or sitting is also important to ensure the efficiency of your pelvic floor muscles and the rest of your body.
- Add Gentle Stretching into your daily routine – This helps with improving your flexibility and range of motion in your joints and muscles. Intentional movements will improve your flexibility & joint health. It will also enhance your fitness or your athletic performance level and help you with your posture.
- Connect with a pelvic floor physical therapist – when people experience pelvic pain and are not able to move well or are afraid of moving due to pain, a pelvic floor PT can assess you to ensure the motions you are choosing to do are safe for you & your current fitness level. If you’re having signs and symptoms of pelvic pain or low back pain or coming back from an injury, it’s always really good to check in with a pelvic floor physical therapist.
A pelvic floor physical therapist can check your posture, and check what your pelvic floor muscles are doing and how you use them with the rest of your body. The PT will help you develop a plan to improve your symptoms. A pelvic floor physical therapist will help you improve mobility to improve your pain and improve your function in a healthy, safe way.
Overall, we want you to get up and get moving, but be safe with your movements! Make sure you are not staying in one sedentary position for too long. If you are unsure of what movements are best for you, don’t hesitate to reach out and talk to one of our experienced pelvic health therapists