3. Posture- Neutral Spine
Research studies have shown neutral spine puts your pelvic floor in an optimal position for this pressure system. What is a neutral spine? Glad you asked! A neutral spine consists of a slight tilt in your tailbone/gentle arch in your low back, softening in your upper body, and making sure your shoulders are not behind your pelvis. Basically, no slouching and no standing upright as straight as a board.
4. Pursed lip breathing
Pursed lip breathing is when you exhale as if you are breathing out through a straw. Be careful to not force your exhale, but have a gentle breath. As you breathe out, notice the engagement of your transverse abdominus & pelvic floor. You will feel a gentle tension in your lower abdomen area.
5. breathing with your movements
I know I have definitely caught myself holding my breathing while working out, which places so much stress on your pelvic floor. You want to exhale on exertion and feel the connection with your lower abdomen and pelvic floor. For example, take a gentle breath in, exhale through that straw, and then move (squat, lift, get out of the car).
Adding these 5 simple breathing tips into your daily routine while help optimize your pressure system meaning: easing neck and shoulder pain, reducing low back pain, improving incontinence, helping with digestion, and better sleep! Give them a try to optimize your pressure system!
Want more? Check out this stress squasher technique using your breath!
Breathing can also be valuable tool for 6 Simple Stress Relieving Habits!
Have more questions on this pressure system? I am happy to help!
Dr. Melissa Oleson PT, DPT, E-RYT, CDNT
Doctor of Physical Therapy
Bachelor of Nutritional Science
Certified Dry Needling Therapist
Registered Yoga Teacher RYT 200
Integrative Nutritional Health Coach
Working toward RYT 500 hours with Yoga Medicine