chalee

We see it all the time.  Social marketing that encourages us to do squats and lunges to get that Apple Bottom Booty.  There’s also a plethora of influencers showing off their “cakes” in the Lulu leggings and encouraging the masses that “they too could get snatched! Just follow XYZ…”  While I’m not downplaying the self confidence boost that comes from filling out a pair of leggings with strong glutes, there are actually fundamental health benefits around having strength in them, too! In fact, there are downright health IMPERATIVE aspects of strong glutes that will determine your quality of life as you age.   Did you know the number one reason people go into assisted living is because they can’t get in and out of a chair?  Do you know what helps a person with that action?  The glutes girlfriend! Relationship Between the Glutes & Pelvic Floor Did you know that your gluteal muscles and pelvic floor muscles work together to stabilize your sacrum and tailbone? When one is too tight or weak, it causes imbalances that can lead to hip instability, discomfort, and postural issues. Many people focus on one and ignore the other, but to maintain proper pelvic alignment, both need to work in harmony. To go even further with that idea – all aspects of the glutes need our attention, not just the gluteus maximus which tends to get the majority of publicity. That means we need to work the internal rotators, external rotators and the smaller stabilizing muscles. What functions suffer when the glutes are weak? Signs That Your Glutes and Pelvic Floor Are Not Working Together These are just my top reasons why working your glutes should be a priority.  I’m not just talking about weightlifting either, I’m talking about functionality.  You don’t have to push heavy weight to create functionality.  Although if you want to push some weight, more power to you!  Just balance it with some of the more nuanced work as well so your body knows what to do with that strength.  I have many classes that help not only create stability in the glutes but also a neurological connection so that the muscles fire when they are supposed to.  Anything that happens in our body happens as a reaction of nerves getting the signal to that area to respond to what’s needed.  You touch a hot stove, the brain sends the signal to the hand to pull away.  You extend your leg, your brain sends the signal to the glutes to engage. In RECRUIT THE GLUTES, we cultivate this booty/brain connection as well as develop more stability with the not-so-sexy-to-talk-about aspects of glutes like internal and external rotators. Oh baby! 😊 Not a member of pelvic yogi classes?  Use code BLOG50 to get half off your first month.   I’ll see you on the mat! Booty bump! Peace, Chalee Nyenhuis Pelvic Health Yogi

We’ve all done it – crossed our legs at a meeting, during a meal, or while relaxing on the couch. It’s a common posture that many find comfortable, but have you ever wondered if this habitual action could be silently impacting your health? Let’s dive into the hidden side effects of crossing your legs and uncover why you might want to rethink this seemingly harmless habit. Why Rethink Your Sitting Posture? Good sitting posture is essential not just for comfort but also for overall pelvic health. Think about how much time we spend in a chair and how that is creating patterns in your body over time. When you cross your legs, it might seem like a natural and relaxed pose, but this position can lead to several health issues. Let’s explore what happens to your body when you cross your legs and why you might want to avoid it. Musculoskeletal Effects Pelvic Imbalance Sitting in a crossed leg position can lead to pelvic imbalances, which could create a tilted pelvis over time. When you cross your legs, the hips becomes compromised.  The head of the femur on the top leg (so think about the top of the big thigh bone) comes out laterally (to the side) and upwards to accommodate the action. That is putting a great deal of stress in that hip!  It is also shortening the muscles on that side of the body and this elongates them on the other side. The top legs psoas muscle, low back muscles and core are all compressed in a shortened position.  When you sit like this for an extended period, those muscles get used to the “pattern” you’ve created so when you stand up and those muscles are then supposed to re-lengthen, they don’t or they don’t as well or as long as they should. So they then pull on the structure around them.   An example of this is the psoas muscle.  It has 5 attachments to the lower spine.  If it’s shortened, it will pull on these and create pain and poor standing posture.   In short, these patterns will affect the alignment of your spine, potentially leading to back pain and increased stress on your lower back, hips and pelvic floor. Circulatory System Impact Blood Flow Restriction Crossing your legs at the knee can compress your veins, reducing blood flow. This compression can temporarily increase blood pressure and strain your circulatory system, which, if frequent, may contribute to long-term health complications like deep vein thrombosis (DVT). Varicose Veins Risk The pressure on your veins from crossed legs can also exacerbate the development of varicose veins. These are swollen, twisted veins that are visible under the skin and can be painful or itchy. Nervous System Concerns Nerve Pressure Crossing your legs puts pressure on the peroneal nerve at the back of the knee, which can cause numbness or tingling in the legs and feet—a condition known as peroneal nerve palsy. How to Maintain Healthy Sitting Habits Optimal Sitting Posture It’s hard to break an old habit. This isn’t about perfection, this is about progress.  It doesn’t happen overnight and you will probably find yourself still doing it a year from now. As the Pelvic Health Yogi, even I catch myself doing it! But we have to start somewhere! So here are some things to shoot for when it comes to sitting posture: How to you address the imbalances once they set in? I got you!  This is exactly what we work on in my yoga classes!  It’s a process though.  We have to explore and find out what patterns have been created in your body and begin to unwind them.  My classes will help you discover where the imbalances are and start to bring it back.  This includes checking into individual sides of the pelvis (right and left) to see which side is stronger/weaker/tighter, etc.  Then our practice can be purposeful and catered to individual success.  FAQs About Crossing Your Legs Q1: Is it okay to cross your legs at all? Crossing your legs occasionally and briefly is unlikely to cause harm. Problems arise when this becomes a frequent and prolonged posture and creates a dysfunctional pattern in your body. Q2: What are the signs that my sitting posture is affecting my health? Look out for consistent pain or discomfort in the lower back, legs, or feet, as well as any numbness or swelling. Pelvic floor weakness, tension, urinary incontinence, bladder leaking and SI Joint pain are often associated with imbalances in the pelvis which could be (in part at least) from crossing your legs! Q3: Are there ergonomic tools to help improve sitting habits? Ergonomic chairs, standing desks, and footrests can help maintain proper posture and reduce the risks associated with prolonged sitting. If you know there are some imbalances in your body for one reason or another and you’d like to start working through them through my pelvic yoga classes, use code BLOG50 to get half off your first month of classes.  I’ll see you on the mat! Peace,  Chalee Nyenhuis Pelvic Health Yogi

Your pelvic floor is a powerhouse of muscles that plays a vital role in core strength, stability, and overall well-being. Many people don’t realize that engaging and strengthening this area can improve posture, support internal organs, and prevent issues like incontinence or serious conditions like pelvic organ prolapse. Today, we’ll discuss the perineum, its function, and the relationship between the transverse perineum and inner thighs. What is the Pelvic Floor? The pelvic floor is a group of muscles that forms a supportive sling at the base of the pelvis. It holds up important organs like the bladder, rectum and uterus (in women) while also playing a massive role in posture, breathing, elimination, child birth, sexual wellbeing and core control. Why Does Pelvic Floor Health Matter? A strong and functional pelvic floor supports: Weak or imbalanced pelvic floor muscles can lead to issues like urinary incontinence, bladder leaking, back pain, sexual dysfunction and instability in movement. The Perineum: A Key Player in the Pelvic Floor The perineum is a small but mighty part of the pelvic floor, located between the anus and the genitals. It plays a crucial role in pelvic floor activation, awareness, breathing and movement. How the Perineum Moves with Breath When you inhale, the perineum relaxes and moves downward. When you exhale, it gently lifts back up. This natural motion is a sign of a healthy and responsive pelvic floor. Often a feeling of tightness or discomfort in your lower pelvis is a sign that your pelvic floor muscles may be too tight.  One cause of this is when the upper respiratory diaphragm is not working in conjunction with the pelvic floor diaphragm.  They work together! The Transverse Perineum: The Strongest Part of the Pelvic Floor The transverse perineum is the second layer of the pelvic floor, stretching from one sit bone (ischial tuberosity) to the other. This muscle is the strongest part of the pelvic floor, providing stability and support. How the Inner Thighs and Pelvic Floor Are Connected The inner thighs are directly linked to the pelvic floor through the transverse perineum. When you engage your inner thigh muscles, they help: The inner thigh muscles work in synergy with the transverse perineum to provide better pelvic alignment and support, reducing strain on the pelvic floor. When one is tight or weak, it will affect the other. This connection is why many yoga and rehabilitation programs focus on inner thigh engagement AND openness when working on pelvic floor strength. The Eye of the Tiger Indeed – just a catchy phrase to keep your attention! I’m referring to the Perineum of course.  In my yoga classes, I often refer to the perineum as a place reference for drawing your attention to in regards to both engagement and relaxation of pelvic floor muscles. Students have an easier time connecting here then say the back of the pelvic floor which is more subtle.   On the inhalation, the perineum expands away from the midline of the body and on the exhale, this space naturally ascends up the midline. I tell my students to visualize an arrow of energy going up from the perineum and following the spine.  Ways to connect with the perineum: Core Rehab and Yoga My program Core Rehab focuses on bringing awareness to the pelvic floor, creating space and  stability in the pelvic floor through intentional movement, breathwork, and deep core connection & activation. These programs help: Conclusion: Strengthening Your Pelvic Floor for Better Well-Being I love the saying, “Great power comes with great responsibility.” Our Pelvic Floor and the muscles that surround and support it are genuine power houses of strength.  And with that strength comes a great responsibility to care for it.  Trust me, your 40/50/60/70/80/90 year old self will thank you! Want expert guidance? Check out structured programs like Core Rehab to take your pelvic health to the next level! Use code BLOG50 for half off your first month of classes! See you on the mat! Peace, Chalee Nyenhuis Pelvic Health Yogi