A time for renewal. New Years. 2015. You've just opened the first page of a promising new book. You have a bucket list of things you'd like to accomplish this year. This time you're gonna commit, right? Right!
I'm gonna make it simple for you. 5 things. 5 simple things you can start on Thursday, January 1 to be kinder to your pelvis.
1. Use moisturizer for your private parts. Yes, your vay-jay is sensitive. Just like the skin on your face which you moisturize daily, you should be moisturizing your vagina a few times a week. Something pure like coconut oil or vit E. Put it on before bed, pull up your underwear and wake up refreshed. Also, don't forget to use moisturizer before sex. These tissues need TLC.
2. Prop your legs up when you poop. Use something like old phone books, a trash can on it's side or even the squatty potty. Basically, you need to re-create the angle (squatting) that makes defecation easier on your body. Sound fascinating? Read more at A Proper Way to Poop?! Tell Me More!.
3. One Stretch. Of course I would love to see you do more than one stretch. But if I had to be a realist and provide one essential stretch for those of us who sit all day, try a hip opener. I love hip openers because they help release tension in the pelvis and the deep muscles that can contribute to pelvic pain. Watch Rodney Yee's 3 minute video... he demonstrates 3 different ones.
4. Fiber and water. Get 25-35 grams of fiber a day. Drink at least 50% of your body weight in ounces. And make it all water. The right amount of fiber helps your poop have the right consistency, which means less strain on the pelvic floor as it leaves your body. Water has a similar role in aiding elimination and also helps to hydrate the delicate tissues of your privates.
5. Sleep. Who doesn't desire more rest? Here's a suggestion you may not have tried: a meditation app. I've recently discovered headspace - an app that guides you through 10 minutes of meditation a day. This app doesn't over complicate it. There is no requirements to sit cross-legged on the floor. The idea is to give you more 'headspace' through unwinding. And the founder lived as a monk for 10 years and has a dashing British accent. Bonus: sleep helps heal the whole body, and of course the pelvic floor reaps the benefits, too. If you're constipated, experience pelvic pain or have trouble getting all of your urine out, taking time out to relax and unwind the muscular tightness will help.
Cheers to 2015!