what muscles are inhibited by a tight pelvic floor? what muscles are tight and which muscles are inhibitied?
When the pelvic floor is tight or hypertonic, it creates a chain reaction in the musculoskeletal system that often involves a mix of muscle tightness and inhibition (weakness or underactivity). Here's a breakdown of how that plays out: 🔥 Muscles That Are Often Tight with a Tight Pelvic FloorThese muscles are usually overactive or compensating for poor pelvic floor function:
😴 Muscles That Are Often Inhibited (Weakened) with a Tight Pelvic FloorThese muscles tend to be underactive or not firing properly:
📌 Why This Happens: The "Core Canister" BreakdownThe core canister (diaphragm, pelvic floor, TVA, and multifidus) needs to work in harmony. If the pelvic floor is too tight, it can’t contract or relax properly, so the system becomes dysfunctional. That leads to compensations:
Signs of a Tight Pelvic Floor Might Include:
Want help with how to assess or stretch these muscles or relax the pelvic floor? You said: yes, what are the most effective techniques and daily practices to practice and keep in mind to treat a tight pelvic floor? ChatGPT said:Great question—treating a tight pelvic floor (also known as a hypertonic pelvic floor) requires a multi-layered, consistent approach, focused on releasing tension, restoring breath mechanics, and retraining proper muscle coordination. Here's your go-to guide for effective techniques and daily practices to unwind a tight pelvic floor and support lasting change: 🌬️ 1. Diaphragmatic Breathing (aka 360° Breathing)Why: Your diaphragm and pelvic floor work together—when one expands, the other should respond. Reconnecting their movement helps release chronic tension. How to Practice:
🧘 2. Pelvic Floor Drops / Reverse KegelsWhy: This is the opposite of a Kegel. You’re learning to consciously let go of tension, which is essential for a hypertonic floor. How to Practice:
🧘♀️ 3. Releasing Stretches & Mobility WorkFocus on muscles that tend to be tight and contribute to pelvic floor tension. Stretch Routine (Daily or 3–5x per week):Muscle AreaStretch / PoseDurationHip flexorsLow lunge stretch30–60 sec/side AdductorsButterfly or frog pose60 sec Obturator internusPigeon pose / figure 4 stretch30–60 sec/side Diaphragm/Upper bodyChild's pose with breath work1–2 min Glutes/BackSupine twist or happy baby30–60 sec/side 🌀 4. Somatic & Mindfulness PracticesThe pelvic floor is highly responsive to stress and emotional holding patterns. Incorporating nervous system regulation techniques can be a game-changer. Options:
🛑 5. What to Avoid During Healing:
🗓️ Sample Daily Practice (15–20 min):
🔁 Long-Term Strategies:
What muscles and muscular slings can cause one hip to externally rotate? What additional things should be considered when the same leg as the externally rotated hip is externally rotated? ChatGPT said: ChatGPTWhen one hip is externally rotated, certain muscles and muscular slings work together to create or maintain this rotation. If the same leg as the externally rotated hip is also externally rotated at the femur, additional factors like compensations, joint alignment, and functional chain dynamics come into play. Muscles That Cause External Rotation of the HipHip external rotation occurs when the femur rotates outward relative to the pelvis. The following muscles contribute: 1. Primary External Rotators:These muscles directly rotate the hip outward:
When the Same Leg Is Externally Rotated at the FemurWhen the femur is externally rotated on the same side as an externally rotated hip, the alignment of the entire kinetic chain is affected. Here's what needs to be considered: 1. Joint and Pelvic Mechanics:
Key Additional ConsiderationsTo address and optimize movement, the following should be evaluated: 1. Pelvic and Core Alignment:
1. Cognitive Behavioral Therapy (CBT)
what is the recommendation for sodium during an event? ChatGPT said: ChatGPTThe recommendation for sodium intake during endurance events or prolonged physical activity varies based on factors like duration, intensity, individual sweat rates, and environmental conditions (e.g., heat and humidity). Here's a breakdown of the general guidelines: Sodium Intake Recommendations During an Event:
In summary: Aim for 500-1,000 mg of sodium per hour during endurance events lasting over 2 hours, with adjustments based on sweat rates, weather conditions, and event length. whats typical sweat rate? what about sodium lost? in terms of per hour ChatGPT said: ChatGPTTypical Sweat Rates:Sweat rates can vary significantly depending on factors like exercise intensity, environmental conditions, and individual physiology. However, typical sweat rates for athletes are usually in the following range:
Sodium Loss Per Hour:The amount of sodium lost through sweat also varies widely between individuals, depending on factors like genetics, acclimatization, and diet. The typical range of sodium loss is:
Example:
1.5 L/hour×1,000 mg/L=1,500 mg of sodium/hour1.5 L/hour×1,000 mg/L=1,500 mg of sodium/hourAn athlete with a high sweat rate can easily lose over 1,500 mg of sodium per hour, especially in hot, humid conditions. Sodium Replacement Recommendations:For endurance athletes or those exercising for more than 1-2 hours:
4o You said: how does one calculate sodium concentration? ChatGPT said: ChatGPTCalculating your sodium concentration in sweat (i.e., the amount of sodium lost per liter of sweat) involves a specialized test, usually done through a sweat analysis. However, you can estimate sodium concentration if you have access to a lab test or a sweat patch. Here's how you would calculate it: Step-by-Step Guide to Estimate Sodium Loss:
To Improve Accuracy:
how does one calculate sweat rate?
ChatGPT said: ChatGPTCalculating sweat rate helps athletes determine how much fluid they need to consume during exercise to stay properly hydrated. Here’s a step-by-step guide to calculate your sweat rate: Steps to Calculate Sweat Rate:1. Weigh Yourself Before Exercise:
Weight lost=Pre-exercise weight−Post-exercise weightWeight lost=Pre-exercise weight−Post-exercise weightFor example, if you lost 1 kg (2.2 lbs) during a 1-hour run. 6. Convert Weight Loss to Fluid Loss:
7. Add Fluid Consumed During Exercise:
1,000 mL (sweat loss)+500 mL (fluid intake)=1,500 mL total fluid lost1,000 mL (sweat loss)+500 mL (fluid intake)=1,500 mL total fluid lost 8. Calculate Sweat Rate:
Sweat rate=Total fluid loss (mL or oz)Duration of exercise (hours)Sweat rate=Duration of exercise (hours)Total fluid loss (mL or oz)Example: If you lost 1.5 liters (1,500 mL) over a 1-hour run: Sweat rate=1,500 mL1 hour=1,500 mL/hour (or 1.5 liters/hour)Sweat rate=1 hour1,500 mL=1,500 mL/hour (or 1.5 liters/hour)Alternatively, in ounces: Sweat rate=50 oz1 hour=50 oz/hourSweat rate=1 hour50 oz=50 oz/hourInterpret the Results:
whats the therapeutic intake for callogen?
ChatGPT said: ChatGPTThe therapeutic intake of collagen depends on the health benefits being targeted, but research generally supports the following ranges: 1. Joint Health and Osteoarthritis:
Skin Health2.5-10 grams Muscle Mass15-20 grams Bone Health10 grams Gut Health5-10 gramsIn general, collagen is well-tolerated, and these dosages have been shown to provide measurable benefits over time. what is creatine? ChatGPT said: ChatGPTCreatine is a naturally occurring compound found primarily in muscle cells. It plays a critical role in energy production, particularly during high-intensity, short-duration activities like sprinting or weightlifting. Key Aspects of Creatine:
How significant are these benefits in terms of percentages? ChatGPT said: ChatGPTThe benefits of creatine supplementation can be quite significant, particularly for activities that involve high-intensity, short-duration exercise. However, the exact percentage of improvement varies depending on the individual, training level, and the type of exercise being performed. Here's a general breakdown of the magnitude of these benefits: 1. Muscle Mass and Strength
Safety Profile of Creatine:
Creatine is a naturally occurring compound found in muscle cells, widely known for its role in improving athletic performance and muscle strength. But did you know that the benefits of creatine go beyond the gym? From supporting cognitive function to promoting heart health, creatine offers an array of advantages for both athletes and everyday individuals. What is Creatine?Creatine is produced in the body and stored in muscles, where it plays a critical role in producing energy for short, intense bursts of physical activity. Activities like weightlifting, sprinting, and high-intensity interval training (HIIT) rely heavily on the energy system powered by creatine. When you take a creatine supplement, it increases your muscles’ stores of phosphocreatine, which helps regenerate adenosine triphosphate (ATP)—the primary energy carrier in your cells. ATP is crucial for fueling rapid, powerful movements. How Does Creatine Work? 1. Increases Phosphocreatine StoresCreatine supplementation boosts phosphocreatine levels in the muscles, which enhances ATP production during high-intensity exercise. 2. Supports Short Bursts of EnergyWith more ATP available, athletes experience improved performance in activities that require short, explosive bursts of energy, such as sprinting or lifting heavy weights. 3. Hydrates Muscle CellsCreatine increases water retention in muscle cells, which can help with muscle growth and recovery. 4. Enhances RecoveryStudies show creatine helps muscles recover faster between intense workouts, reducing fatigue and supporting quicker muscle repair. Benefits Beyond Muscle PerformanceWhile creatine is often associated with muscle strength, its effects extend beyond the gym. Here are several ways creatine supports overall health and well-being: 1. Cognitive Enhancement and Brain HealthCreatine isn't just for the body; it benefits the brain, too.
3. Support for Older AdultsCreatine isn’t just for young athletes. It has significant benefits for older adults:
5. Blood Sugar RegulationCreatine may help improve insulin sensitivity and glucose transport into muscle cells, which could benefit people with insulin resistance or type 2 diabetes, particularly when combined with regular exercise. 6. Cardiovascular HealthEarly research suggests creatine may benefit cardiovascular health by strengthening the heart muscle and reducing homocysteine levels—a marker linked to an increased risk of heart disease. Side Effects and ConsiderationsCreatine is generally considered safe for most individuals, but there are a few things to be mindful of:
References:
Are there cognitive, neurologic benefits? What about specific benefits for women?
ChatGPT said: ChatGPT Memory updatedYes, creatine supplementation has shown potential cognitive and neurological benefits, and research is also emerging on specific benefits for women, especially related to certain life stages like aging and hormonal changes. Here's a detailed breakdown: Cognitive and Neurological Benefits of Creatine
Benefits for WomenWhile most studies on creatine have historically been conducted on men, more recent research is exploring its specific effects on women, revealing unique benefits:
Summary of Creatine Benefits for Women:
Potassium is an essential mineral and electrolyte that plays a vital role in maintaining overall health and supporting various bodily functions. Here are some reasons why potassium is important in our diet for health and performance, along with sources of potassium:
what is the recommended amount of potassium per day and list 3 examples of meals that will combine to meet the recommendation ChatGPTThe recommended daily intake of potassium can vary depending on factors like age, sex, and overall health. In general, the Adequate Intake (AI) for potassium established by the U.S. National Academies of Sciences, Engineering, and Medicine is as follows:
Here are three meal examples that, when combined, can help meet the daily potassium recommendation: Meal 1: Breakfast
Fructose and our inflammatory diets combined with our stressful lifestyles can increase gut permeability. Not to say everyone should eliminate gluten, but it is worth experimenting by limiting it and avoiding it for a time period to realize if there are benefits or not. I myself find that gluten tends to make me a little more puffy and prone to skin issues. This is especially true with certain beers. Alcohol in general is not good for our guts or our bodies.
Leaky gut, also known as increased intestinal permeability, is a condition in which the lining of the intestines becomes more porous than normal, potentially allowing larger molecules, including undigested food particles and toxins, to pass through the intestinal wall and enter the bloodstream. This can trigger an immune response and lead to various health issues. While there is ongoing research on the causes and implications of leaky gut, the role of wheat in exacerbating this condition is not entirely clear and may vary from person to person. Wheat contains several components that have been theorized to affect gut health:
Accept Responsibility #1 Most important - seek tried, true guidance , but accept responsibility -
Write down your goals and write down your thoughts around the daily actions you need to take. Re-frame goals into systems and processes Weekday Routine: Get up at 6:15a.m., snag a quick bite , walk into first session. 7:30a.m. Get a carb and protein heavy breakfast that will fuel me to lunch. 1/2 whole wheat bagel or an english muffin - 2 to 3 eggs - BONUS- olive oil or cheese and/or diced onion , mushroom or pickled jalepeno Weekend Routine: Get up at 8a.m., consume a large breakfast Whole Wheat French Toast, 1 Cup Strawberries, Maple Syrup , flax seed, restorative recreation and/or rest . Prioritization (Consider time it will take to complete- completing the project that is accomplishing your goal, could take multiple years. "Any action is better than no action/ progress>perfection if perfection forestalls progress . Do not confuse movement with effective action" Break focal actions/strategies into small steps Psychology and Neurochemistry --- Pleasure vs. Happiness. Excitement Systems multiorganism creatures Microbiome- all aout protecting liver, feeding the gut. Brain Hormones Muscles Stress, Hunger, Addiction, use music purpose, motivation social media you either have to believe and follow or research, behavioral - are my thoughts useful? how do they behave? surround yourself with motivation- environment and inputs cookin (a whole skillset you have to carry out or outsource) steps/movement - 2000 steps is 1 mile - guage with free app Beliefs, awareness, know yourself, negotiate with yourself, help yourself help you help yourself Thinking about |
Michael AguilarPersonal Life Coach Archives
April 2025
Categories |