An Unexpected Source of Pelvic Pain - And What to Do About It.

We've all done it. And most of us are probably doing it right now. It starts out so innocently. You suck in the belly to button your jeans, and then you just start holding it in all day. It makes you feel good because you like how you look in your jeans. Or maybe you've done a few workouts and you're mastering bracing your core. And then you start bracing your core for every activity: while walking, cooking, tightening to improve your posture. Or maybe it's constantly squeezing your glutes, hoping to get a little extra power out of them, maybe stand a little taller.

Before you know it, you're holding your belly tight all. day. long. When driving, watching TV, out for dinner with friends. Maybe even (yikes!) while trying to have a good bowel movement! This is called "gripping" - when you've gotten so used to bracing your abdominals, gluteals, or both during regular everyday activities.

Gripping is carrying a lot of tension. Constantly tightening your muscles or sucking in your belly can impact breathing, making it harder to get a really good inhale, and also really hard to get a complete exhale. It keeps the pelvic floor constantly on guard, not letting it ever fully relax, which is a huge part of why some people get urinary incontinence. It can reduce your ability to balance - ever take a Yoga class and feel like you just can't hold that tree pose? You literally may be trying too hard and holding on too strong! It also slows down our balance response, like if you get bumped in a crowded public space, you might feel more off-balance than you expected to.

It's easy to start reversing this habit! Here are a few suggestions to start:

• At home, set aside some time for relaxation with TV or a good book, preferably something light-hearted and not too suspenseful (this is for feel goods!). Take up as much space as you can - sprawl your legs out, slouch, and let that belly hang out. If you're uncomfortable seeing your relaxed belly, that's OK, we've all been there! Toss on a baggy sweater or grab a blanket to help you not notice it and just enjoy your show.

• If you struggle to know when a muscle is relaxed or not, this one is for you! Tighten your abs as hard as you can. Harder. No - I mean Harder! Now relax and take a few deep breaths! Repeat with your booty :)

• Try a "Lion's Breath": Take a deep inhale. Open your mouth as wide as you can, look up, open your hands as wide as you can, and let out a loud, breathy rush of air through your mouth like you're trying to fog up a window. Relax and breathe normally.

• On an inhale, stretch your arms overhead. On an exhale, lower them down. Repeat 2-3 times.

• Go for a walk and take larger than normal steps, letting your arms swing

• Body Scan Meditation: You can use the Calm App (free version) for a guided Body Scan. Or, start with your head and go through each part of your body, imagining it softening and relaxing. Remember to include your forehead, your mouth, your neck, shoulders...all the way d

  own to your toes.

Start with celebrating just a few moments of total muscle relaxation - we are trying to undo possibly years of gripping habits, so it'll take time to really let go. But knowing how to relax your abs can actually make exercise more effective and more uplifting! Because you can take better breaths and your muscles can respond more effectively. You'll look younger when you learn to let go of gripping - because often the jaw and the forehead tag along with gripping patterns. You'll have more control over your pee and bowel movements - both with holding in when needed and letting it out when needed. You'll have better balance.

Give it a try! In fact, I encourage you to try a few minutes every day for at least two weeks and see what it does for you.

Relaxed, happy, no gripping here!