“home exercise programs” are not the only way to successfully make gains with pelvic floor concerns
The most physically demanding activity I do in my week (and not-so-secretly try to avoid)
is not an Orange Theory class, though those are hard
is not yoga, though I’m always working towards postures
it’s not running, though I chug along
-- it’s making my bed
I know I know I know! It sounds ridiculous even as I type it, and maybe something one should keep to myself. Just for a moment though, let’s think about what’s involved in making a bed:
Orienting the sheets correctly on the mattress, wrestling with getting the corners for the perfect fit, pulling the sheets taut and smoothing out bunches, spreading out the blanket and duvet comforter, then stuffing and fluffing the pillows. All while leaning over the bed… it’s hard, and I hate it.
This single chore involves multiple exercises including upper body reaching with resistance, multiple deadlifts, core activation, lifting, and maintaining a prolonged hip hinge
I break a sweat making the bed, and I’d plea the case that if we’re doing it intentionally, we all should be.
The chores and movements we do every day can easily be found in advanced workouts. Many people are more aware of their bodies during their workouts than they are at any other time in their day. It’s one reason why I hear more scenarios of people hurting themselves while twisting or lifting in their kitchen than at the gym (which also incudes twisting and picking up heavy things).
At some point, for one reason or another, maintaining a traditional exercise routine may be challenging. I see these times as great opportunities to become intentional with the everyday routines we take for granted to incorporate strengthening and re-patterning movements.
About a year ago I started using the phrase Lazy Rehab Program (LRP) with my clients. It was a term we’d chuckle at together. While introduced endearlight-heartedly, I started to notice that people were more likely to incorporate these intentional tidbits into their day, and in turn, feel better. At the OT’s in Pelvic Health Summit, Danika Viola gave a lecture on “Functional Home Programs,”(FHP) which sounds much more official than my LRP. Her approach of optimizing daily routines was very similar.
I’m not anti-exercise. Exercise programs can be beneficial! They reinforce neuromuscular patterning, and build strength and mobility to help people meet their goals. I also recognize where people can fall between the cracks with a heavy focus on them. Common things I used to hear are:
“I didn’t do my exercises this week so I should cancel my visit”
“I failed at OT/PT because I didn’t do my exercises”
“I shouldn’t even start pelvic floor therapy because I won’t be able to follow through with the exercise routine, and it’s already expensive/a time investment”
With that in mind, below are some of my favorite ways to to incorporate LRP’s (or FHPs) in regular everyday life movements.
Real Life Squats:
Pro Tip: Nose over toes, exhale on the way up. slow it down and/or do it twice!
Getting off the couch
Getting off the toilet
Lifting laundry hamper, kiddos, pets, etc
Life-Sized Marches
Pro tip: exhale on exertion. Slow the movement down
Going up the stairs
Putting on pants and socks
Do-It-Daily Deadlifts
Emptying the dishwasher
Changing the laundry (for stacking systems)/Putting laundry into the wash
Picking up clutter from the floor
My Netflix ‘n Chill Go-To’s
These are some of my lower energy movements for release/stretch
Cat/cow, child’s pose, happy baby on the floor
Yoga ball moves (can be done with a chair or ottoman) - sit or lean over a yoga ball to do tilts, circles, figure 8s
Couch hangs - forearms or hands over the edge of the couch while doing twists, tail wags, pelvic circles, modified down dogs, pelvic tilts, etc
Pelvic floor therapy is an investment of both time and attention. During the process, you’re asked to observe aspects of your world that often go into autopilot - your body, how it moves, routines, habits, emotional responses, and thought patterns. This is why these functional-based programs are working! Increase attention to the autopilot habits and you’ll find that you’re “working out” more than you realize.
Whether or not you’re actively in pelvic floor OT/PT, you can be more aware of your body during the day. What is 1 LRP move you are going to try this week?! Hit reply and or post on IG and share with me (@triangle_pelvichealth).