Exercises on the DVD

Hi Louise!

I’m doing everything vertically now. It’s more strenuous, but the full-body stretching, lifting, etc. is infinitely better at “tightening the wheel.”

I’m using classic ballet positions, simply because there are only so many (five, actually) foot positions that lend themselves to natural movement and ballet has described them all.

It’s very progressive learning and for the average adult must start with extremely easy exercises of the feet and legs. Some women are so misshapen that just learning to balance the weight between three points on the sole of the foot while keeping knees over the toes in demi-plie is a major effort. All traveling movements are much more advanced since these must be done in third or fifth positions, another major learning curve for many.

But I’m finding that women really love the work, and can sense the importance of restructuring the body back toward symmetry, balance and grace – no matter what age.

Try making up a little program of your own, while holding the “baton” above your head. The key with this is to stretch the arms all the way straight up while keeping shoulders down and head stretched high at the crown. You can try traveling steps; leg lifts to front, side, and back; and balancing poses.

The present DVD program is a good starter, but I really feel the body (and prolapse) benefits most when our whole body is having to work with the full force of gravity.

Cheers back,

Christine

P.S. It looks like everything that had a hyperlink did not make it over to the new forum. I’ve requested the web folks look into it, but it may not be possible to find them again. I really want to put a new exercise program up soon, even if it’s something like streaming video.

I forgot to tell you, Louise, that I've also been using light ankle weights with the baton work, the theory being that things have "unwound" and by weighting the far extremities while holding the body in its natural shape can reverse the process. So far so good.

This 66 year old, non-athletic, body is working at the exercises! I am so grateful to see that some of my younger sisters here are also having a challenge in doing the exercises (I only got good grades in PE in highschool because the teacher knew I really was doing the best I could). Your video, Christine, makes it look so simple--and I know that with persistence I eventually will find it easier, though probably not nearly as graceful looking. Thanks for the encouragement we give to each other. Where do you get the wood batons? Is using two pound weghts instead OK? The standing posture is getting easier and starting to feel more natural than my usual posture. But the sitting posture just doesn't want to happen for me yet--I expect it will come in time. Reading so many of your stories makes me grateful my prolapse made its appearance after menopause. All my babies were large--9lb 9oz was smallest and 10 lb 12 oz largest besides several miscarriages and stillbirth with D & Cs, episiodomy--I feel so fortunate. And I share with some of you the wonderful experience of breastfeeding and homeschooling--both of which were not popular at the time. Maybe that is why most of us are looking for alternatives to surgery--we already don't necessarily "follow the leader" and we are used to looking for alternatives!

for breastfeeding and homeschooling when it wasn't popular! You trailblazed for those of us who do it now. Hats off. Even now, and in a pretty liberal area of the country, there's still looks askance at more long-term nursing and home schooling. Although, mostly with homeschooling, I find that people express admiration for it. I know what you mean about always going against the grain. My dh and I are both entrepreneurs, hated working for someone else, and fashioned a life that is sort of like a different era in the midst of a major metropolitan area.

I'm so happy YOU are happy getting more connected with your body.

There's one more item in our healing agenda that just came to me in the middle of last night that has put this whole theory of the anatomical reason for prolapse and the basis of prolapse treatment together...diaphragmatic breathing.

It's really all so very simple.

I won't write out again :-) how and why the pelvis and pelvic organs are most stable, but most of you understand that it's not when the gut is pulled in and the tailbone tucked under. In that posture it's necessary to use the chest, neck, and shoulders to breathe. It is also in that posture that everything in the pelvis is more vertically oriented, making the organs much more vulnerable to the forces of intraabdominal pressure.

Deep diaphramatic breathing causes the pelvic organs to be pushed down and forward. The natural lumbar curve ensures that the bladder, uterus, and sigmoid colon are pushed far enough forward to be pinned into place by the forces of breathing. Babies, young children, and healthy adults automatically use diaphragmatic breathing

Let's all try focusing ALOT more on our breath. Try breathing through your nose as much as you can. With each breath, push out the lower belly. We are not forgetting about the rectus muscles - they should be stretched nice and long when standing, but never pulled in. I think we're going to find that this is another big step toward balancing our natural anatomy.

Answers often come to me in the middle of the night or first thing in the morning. I really believe the primary reason I've been able to "see" the anatomy and rotate it around in my head to see it better comes from thirty years of sewing my own clothes. Who says "women's work" is without value? :-)

Christine

p.s. That baton in the video I bought a decade ago from a guy who was walking around our food market giving people free backrubs with them. It was originally designed as a back and foot massager and it feels great. I just kept using it to work out and it became a very valuable tool for the postural work. So, I had several of them made out of rock maple for the studio. If you want I can have more made and offer them here.

Hi Christine,

Unfortunately, after living in a previously moldy house, I developed asthma. My chiropractor, (who's a nutritionist), and has a son with asthma is also a proponent of deep diaphramatic breathing. He said MOST people actually breathe through their mouths, and NOT their noses at all! If I have a little asthmatic episode and get into the breathing technique -- all of my wheezing stops. If I continue breathing out through my mouth - I will continue to wheeze. It is truly amazing! Also, I have noticed that in many of the exercise classes, even yoga & pilates -- they teach breathing all wrong. They ask you to breath in through the nose and exhale through the mouth. So the bad habits are reinforced! I forget what the exact name of the breathing technique is called, but it is what you describe in and out through the nose and using deep diaphramatic breathing. It is not only helpful for prolapse, and keeping the correct posture, but also works for asthma! Interesting! Take good care, April

Hi Christine, You gave me some "ammunition" to use this afternoon when I go for acupuncture (I've been going for health concerns not related to prolapse and now she wants to educated on prolapse but is pressuring me to do crunches, etc. and I keep saying no). I so appreciate your website. One of the things I especially appreciate is you make things simple rather than urging us to go out to buy this gadget, etc. If you do get a supply of the wood batons, reserve one for me!!! Thanks Christine.

Thanks so much for this, April. I feel like we're sleuths and every little clue counts. Really, as much as the medical-pharmaceutical industry has emphasized how different we all are, I believe the deeper truths reside in our similarity. Also, if something is right, it has to be right for our whole being.

Ok, I think I am a proponent of deep diaphragmatic breathing too - and just didn't know it. My PT is having me breathe like this when I am doing my exercises. I thought it was the posture but I guess it could be both... I am afraid to jinx myself... but so far I haven't had my allergies kick in yet! The azaleas and other spring plants are all starting to bloom here, and that usually signals my allergies, but so far so good. I can't believe it, everyone else is suffering badly. I have been telling everyone it's another benefit of the posture but now I am thinking it's the breathing, or both? I hope I didn't just jinx myself ;-).

Kathy

I think what we're going to find is that one supports the other.

Louise, I appreciate so much all the wonderful information you've contributed!! Thank you for writing it out for us!! We all MUST get together someday!!!

I want to write a long answer to this but am very short on time until the weekend....

Hugs to you, too.

Hi Louise,

Yes, now I remember .... that WAS the name of the breathing technique my chiropractor mentioned. I truly believe it has helped my asthma tremendously to consciously breathe in and out through my nose. I know for a fact that I am not breathing through my mouth even while sleeping because I never wake with a dry mouth. By complete contrast, my hubby always wakes up saying he's so dry. I want to tell him -- "stop breathing through your mouth -- AND STOP the snoring!!!" But it's so interesting how this method of breathing really takes care of the asthma. I don't know how I will be in the Spring when the allergens are in full bloom, but for now I'm not using my asthma medicine. I am currently using grape seed extract and perimine from my chiro/nutritionist which help support the immune system. I feel my prolapse has probably been helped by this new breathing technique as well. I know the posture has helped me tremendously and I don't even do the exercises. By the way, I liked the last line of your post about using your mouth for eating and speaking and using your nose for breathing -- YOU are too funny! Have a great day! Take care, April

I see that you mentioned you do ballroom dancing? Are you currently doing it? Did you do it before your prolapse began?

I used to work out alot and took some social dancing classes. I don't think Tae bo is good for prolapse anymore. I really miss that and kickboxing/martial arts. None of which is prolapse friendly.

But I would really want to take some dance classes like ballroom or latin style. Just wanted to know how you feel with the dancing and prolapse. Thanks!!

Oh, you have made my day! It is something i can look forward to when my prolapses are not bothering me thru out the day. I just hate to think that walking or biking is the only alternative exercises for women with prolapse. I can do them but it is not as mentally energizing like dancing.

Dancing it is so invigorating. It is good training for the mind and body. Wow, you got DH to go with you! Impressive! It sure makes for nice bonding and great to have a partner that you can practice with anytime. :)

We are so busy with 3 toddlers that it would be great to have some quality time together. I think it will take ALOT of convincing. I'm just excited to hear it's ok women with prolapse!

I'd love to hear about different dance styles that you have tried. I will start slow and not do any stunts like "Dancing with the Stars". Thank you for sharing your experience! :)