The foundation of the training you'll get from me is from the Your Pelvic Matters program, a pelvic floor rehab system that works with alignment, strengthening, and stretching to improve pelvic floor dysfunction (PFD).
Spoiler alert- MOST of us have SOME kind of PFD, at least sometimes.
In my full body approach, I work with people who deal with:
Oh, this sounds like you? And you want to fix it? OK! Here's a list. In a nutshell, you need to:
And, there you have it!
That's quite an extensive list as you can see, but if you've ever asked me a question along the lines of:
"What exercises are good for....?"
I rarely if ever answer it by listing my "go to" exercises, because I look at the body as a whole unit, and just sending you away with 4 movements to do in isolation isn't going to relieve your symptoms.
You've got to take some responsibility for your pain and actions going forwards too, you see.
If you're concerned that any symptom you're suffering with is not going away, it's probably time to get in touch with me, don't you think?
I teach 1:1 clients all the time, and next month the next round of my semi-private program the Foot to Forehead Fix opens again.
It's a frequently asked question:
But aren’t you an herbalist? Or are you a movement teacher?
My philosophy is simple- if it helps you be well, it’s fair game to include in my whole body approach to wellness. Boom.
Lymph is a super simple example (this is all the body fluid that’s not actively in your blood right now. It’s in and in between cells, and in lymph vessels and nodes, washing away waste products like old cells and dead bacteria. But the lymph system doesn’t have a pump like the heart in the circulatory system, it relies on the body moving for it to move.)
Lymph can be supported materially by:
It can also be supported manually by:
My practice integrates the manual and the material- I’ll teach you to move, stand, and sit right AND how to support your body from the inside. It’s a whole body approach that’s really, actually holistic- inside and out, physical and herbal, consistent and persistent.
Check out my services here and get to work with me to feel better yourself
Can you really exercise your internal body systems? Yes! They're made of organs, which are also muscles, and are full of blood and lymph and movement. Go on, exercise your systems.
Not only does this allow your digestive organs to practice contracting down to their smallest size, the emptiness allows time for any needed repair and construction work to happen.
Give your digestive organs a break, and a chance to change sizes. Give the lymph fluid and connective tissue around your organs some space, and some fresh blood flow. And give all the tissues a chance to heal: the GI tract really has a lot of constant damage to repair, so a pause gives all this a chance to happen.
Taste Your Bitters
Herbal remedy? Aperitif? Morning bowel stimulant? Yes!
The bitter taste is an amazing actor in our bodies- not only do our tongues taste bitter, but we have those same bitter taste receptors in all kinds of other body tissues too (like our lungs and kidneys). When we TASTE bitter, all sorts of things happen all over the body.
Specifically regarding digestion::
You can find alcohol-based bitters 3 main ways.
Food based bitters include liquids like Coffee and greens like Dandelion, Escarole, and Radicchio, as well as Chocolate and Cacao nibs.
Dandelion root, Artichoke leaf, Bitter Orange peel, Gentian, Blue Vervain, Angelica, and Horehound are all bitter herbs you may see on some ingredient lists as well.
Practice these 4 exercises for your Digestive System, and let me know how you're feeling! And Learn more about exercising your insides and outsides, for structural and systemic health, in my Foot to Forehead Fix program.
Can you lift your big toe- without using your hands? Why should you care?
This is important because tension in your feet is a good indicator of also having tension in your pelvic floor, neither of which is good for us.
In my experience, almost all of the aches and pains we deal with are somehow connected to the hips and pelvis. A healthy pelvic region requires a balance of strength and mobility, and VERY often the clients I see don’t have either of these.
Simply put, your pelvic floor is the very foundation of how you move- and how you feel when you move. Not having good strength and mobility makes for a messy chain reaction up and down the body, and this is why I’m always working with clients on the feet from day 1, regardless of what else we’re also working on.
Here’s the fun thing about this connection: the nerves that come out of your spine to innervate your pelvic floor are the same ones that go to your feet!
So while it can be difficult to know exactly what is happening in your PF, we can easily see what’s going on in your feet- just take off your shoes and look. Feet give us some information about the PF.
If you have enough muscular control to lift your big toe, or even (gasp!) to WAVE all your toes, then you probably have good muscle tone in your PF. On the other hand, if you can’t move your toes independently, then you probably don’t have good control over the PF either.
Not only is it simple to begin improving your foot mobility, I recommend you KEEP it simple both because the feet are complex, and because they're used so much in our daily lives. You want to make sure the work you're doing is gentle so it doesn't cause any inflammation or discomfort that can lead to other problems.
Stretch your toes by lacing your fingers between them, and by bending them backwards and forwards.
Roll a ball under the sole of your foot to start loosening up structures. This can be a tennis or lacrosse ball, a textured ball, or even a rolled up pair of socks.
P.S.- You’ll probably also see some other improvements up and down the chain too. Everything’s connected, after all.
P.P.S.- Want some extra help? I can do that! Sign up for a private session with me.
Fun Fact: I'm an herbalist and a movement coach. Not a doctor, or a pharmacist, and not pretending to be one on TV.
This is a public space, so my writing reflects my experiences and I try to stay general enough so it might relate to you. This does not constitute medical advice, and I encourage you to discuss concerns with your doctor. Remember, however, that the final say in your wellness decisions are always yours- you have the power to choose, you are the boss of you.
And, some of my posts may contain affiliate links. If you make a purchase through them I'll earn a few cents. Thank you for supporting my work.
This website is provided for educational and informational purposes only and is not medical, mental health or healthcare advice. The information presented here is not intended to diagnose, treat, heal, cure or prevent any illness, medical condition or mental or emotional condition. Working with us is not a guarantee of any results. Paula Billig owns all copyrights to the materials presented here unless otherwise noted.