Jena Walther, MS, CSCS
While there is no shortage in media discussion about the core, we seldom discuss the importance of its neighbor, the pelvic floor. The pelvic floor is a group of muscles that line the bottom of the pelvic (hip) bone; they serve as structural support for lower abdominal organs, such as the bladder, bowel, and uterus (in women).
In function, a weakening of these muscles can cause incontinence, pelvic organ prolapse (dropping of the lower abdominal organs), as well as child delivery complications. Additionally, a weak pelvic floor can lead to hip instability, causing a person to feel unbalanced and more likely to sustain injury during normal daily activity, or during sport.
Kegel exercises are a typical prescription for strengthening the muscles of the pelvic floor; however, these exercises do not relate to how we truly function. Kegels are what we call “concentric,” or muscle shortening exercises, whereas movements we perform every day are both eccentric and concentric (muscle lengthening and shortening). Thus, it makes more sense to strengthen the pelvic floor by engaging those muscles in ways that mimic how our bodies actually move:
a) Dynamically (shortening and lengthening)
b) In multiple planes (3-Dimensional)
c) Involving multiple joints at once (e.g. ankles, knees, hips, torso)
Please follow the link below to view some of the exercises we recommend for strengthening the muscles of the pelvic floor: http://bit.ly/ABdWwv
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Wednesday, March 14, 2012
Monday, October 31, 2011
RU Fit? Challenge - Week 2 - Nutrient Density
Concept: Nutrient Density
Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.
Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.
Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.
Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.
A few examples:
Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.
Your body, in addition to your palate, will thank you.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center
Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.
Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.
Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.
Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.
A few examples:
- Nutrient Dense: all fruits and vegetables, fat-free dairy, lean proteins
- Calorie Dense: Fats, oils, high-fat meats, cheese, ice cream, candy bars
- Both: Whole grain breads & cereals, nuts, nut butters, seeds, dried fruit, energy bars, smoothies
- Neither: Iceberg lettuce, diet soda, calorie-free drinks
Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.
Your body, in addition to your palate, will thank you.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center
Wednesday, October 19, 2011
introducing the RU Fit? Challenge!
12 Weeks . . . 12 Challenges – each designed to help you make small improvements in your mind, body, and spirit to improve lifelong health. With roughly 12 weeks until 2012, you can start your New Year’s fitness resolutions early!
The purpose of each challenge will not be “pass‐fail” – but simply to increase your awareness of your food choices and exercise habits. Every decision, every movement in our lives is driven by something (both conscious and subconscious triggers) – how often do you think about the "WHY" behind your decisions of when and what to eat?
We will accompany each challenge with a brief education piece from health, fitness, and wellness experts – The RU Fit? Challenge is a joint effort of Rehab United Physical Therapy and Sports Performance Center, Potentia Family Therapy, FITzee Foods, and mix‐1 all‐natural protein shakes.
Take the Challenge . . . Read the blogs . . . Encourage others to participate!
More Details to Come Next Week!
www.RehabUnited.comwww.potentiatherapy.com
www.FITzeeFoods.com
www.mix1life.com
Follow the RU Fit Challenge? on Facebook
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