Pelvic Health Fri-yay!
Added 2025-03-07 14:17:01 +0000 UTCStop & take a movement snack! πββοΈπ¦ Cat/Cow + pelvic floor = better mobility (& maybe better thrusting π). Try it clothed or naked!
Ok, stop what youβre doing (unless youβre drivingβplease keep your eyes on the road and join me later π ) and take a movement snack with me. How else are we supposed to lubricate our joints, muscles, nerves, andβahemβgenitals?
Yβall know Iβm all about functional activities, right? Well, this particular movement targets the pelvis, hips, and lower back in ways that just might mimic thrusting during sex. Motion is lotionβeven in the bedroomβso give it a try with me (clothed or naked π).
Cat/Cow with Pelvic Floor Activation
1. Start on all fours (hands under shoulders, knees under hips).
2. Exhale β Cat Pose: Round your spine, tuck your chin, and gently lift your pelvic floor (Kegel).
3. Inhale β Cow Pose: Arch your lower back, lift your chest, and fully relax your pelvic floor.
4. Repeat for 5-10 breaths, moving with your breath.
Simple, effective, and pelvic-friendlyβgive it a try and let me know what you think!
Comments
You're welcome CK!
susie@drsusieg.com
2025-03-14 19:01:41 +0000 UTCI will say though - at least for me - the mat Dr Susie is using is waaaay too thin for me!!! My knees would be sore big time - the mat I use for stretching is probably at least five times thicker and there be softer on the joints - she is using a standard yoga mat so it's cool but I use a much thicker one - Replying to the stretching comments - YES everything is soooo interconnected its simply crazy and I'm sure Dr Susie could write ad nauseum on the subject - I have had tight and sore feet/ankles/toes for decades - little did I know that your feet are an important connection to the rest of your body - there is actually a direct fascial connection from your feet to your core - so many things are affected by other areas of the body. Each and every muscle was designed to do a specific thing and when that muscle isn't firing/working properly a different muscle overcompensates for it. Thats why pain in one area of the body may NOT be the problem!!! It may be overworking for a different area of the body - ie: lower back pain?? - might be a front core issue - feet issues may cause core problems etc. - that is why stretching is so important - if your hamstrings are tight they may pull your hips out of alignment and also cause core issues and so on down the line - just like the pelvic floor - it can't be BOTH too tight or too weak - it has to be able to be strong enough yet supple enough to keep everything working properly - to have the strength to contract sufficiently yet also have the ability to relax equally as well - the more Pilates - barre - ballet I do the more I realize how much more I need to strengthen everything AND stretch so that it has strength AND mobility to move in all the areas it needs to.....and less is more in some cases - just remember that when your stretch you need to BREATHE AND RELAX into it - if you tighten up to get that extra little bit you actually do more harm than good - BREATHE AND RELAX and gently hold - keep breathing then release - repeat a few times - so much to learn but such good stuff out there - try foam rolling too - it will hurt like the dickens when you first do it but the more your do it the better it gets ....... if you want to really blow your mind read more on the body's fascia - crazy cool stuff - Good Luck :)
DVM-David
2025-03-12 02:34:01 +0000 UTCI used to do this every day at a program I was in for 3 years, but 20 years later, am reawakened to it now - realizing more of it's benefits. Thanks for this thoughtful touch, Doc.
CK
2025-03-11 17:33:06 +0000 UTCMy PFPT gave me a physical print out of exercises to do at home. The 1st PFPT gave a verbal To do at home & gave a link to some kind of medical chart tracker to mark off the work outs. I got my wand from a link the second PFPT recommended. Itβs Clear, almost in an S shape and came with a mini bag :).
Robert C.
2025-03-08 10:37:16 +0000 UTCThanks for the movement, Dr Susie!!! Since I am at Pure Barre at least 5 times a week we do this movement as part of our cool down - we also do things like hip bridges with a ball between our legs and "tuck" up and down and then move our hips from left to right - we also vary that movement by using flex tubes by putting them around our knees and "hip dancing" by combo movement like hip thrusting up then squeezing our legs together or flexing our thighs outward using the tubes as resistance and swinging our hips left and right - another variation of that is a hip thrust straight up squeezing the ball between our thighs while holding our arms straight up in the air then simply "tucking" to the beat of the music - really cool stuff with a sort of sexy air to it - this is always the final move before cool down with the lights lowered number 1 - to not shine in our eyes but number 2 - to also add to the sensual nature of the moves - do that in a room full of uber fit women clad in beautiful leggings all while getting your butt kicked - awesome workout and beneficial in so many ways - it annihilates your core more than any other workout I have even done - crazy cool stuff - all low impact so you will see people of all ages doing this which is just amazing and even many women who are pregnant too!!! That is a REALLY humbling - here you are working out alongside of them struggling just to keep up and here they are pregnant and moving right along without missing a beat!!! Humbling yet equally as amazing!!! In these classes I truly believe that women are actually stronger than men and definitely can handle more pain yet make it look like a walk in the park even graceful in nature - physical poetry in motion!!!! I have the utmost respect for dancers and ballerinas in particular for the strength they have to complete these extremely difficult moves yet making it all look so simply and coordinated!!!
DVM-David
2025-03-08 06:00:04 +0000 UTCHi Dr. Susie. 1. Can you please consider making a simple daily exercise routine for tight pelvic floor? My PT showed me exercises, but I forgot them. Also, a routine that is simple to do and not super long. I tend to be less compliant with complex routines and don't look forward to doing them.. 2. My PT also discussed using a pelvic wand, but said she understands if I don't feel comfortable using it. Is this something that you recommend for your patients? thank you.
Tim Kirk
2025-03-07 23:43:52 +0000 UTCYou bet, Rex! I'm so happy to hear that your PT was receptive to your concerns. Phew!
susie@drsusieg.com
2025-03-07 19:07:03 +0000 UTChad no idea stretching benefited so many things in the body! I LIKE IT! Just got back form my PFPT session and she ran my ass into the ground with stretches, I'm tired now and sure I'll be sore tomorrow but likes me some Fri-yay! Thank You Dr. G. for your advice less was more, my PT had no problem addressing my issues. Rex
RJ S
2025-03-07 18:48:42 +0000 UTCπ
susie@drsusieg.com
2025-03-07 15:28:58 +0000 UTCNaked...Of Course... Opps...I am sitting in the parking lot at Walgreens. At least I pulled over to watch . Would be challenging to do while driving and naked.
Ron Gaskins
2025-03-07 15:11:16 +0000 UTC
