Hey everyone! Coach Juliana here and this is my very first Friday Brain Gainz!
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I wasn’t sure what I wanted to chat about for today, but I decided to go with a topic that I’m passionate about and that you’ll hear me talk about a lot- the pelvic floor.

As a mom and an athlete, being aware of what my pelvic floor is, it’s purpose, and how to engage & strengthen it has been life changing for me. So let’s talk about it!

What is your pelvic floor?

Your pelvic floor is located in your pelvis and stretches from your pubic bone to your tailbone and then it also stretches from side to side; try to think about your pelvic floor as a hammock.

The purpose of the pelvic floor:

• Stabilizes and supports spinal control
• Controls the pressure in your abdomen when you bear down, apply pressure, or strain to lift something
• Bladder control, bowel movements, uterus, and sexual function & sensations

It has a pretty important purpose!

Let’s chat about having issues with your pelvic floor:

The issues we can experience can range from peeing yourself during heavy lifting, lower back pain, or a vaginal prolapse. In some of these cases, the cause could be from a weak pelvic floor or from your pelvic floor muscles being TOO engaged. The best way to find out more information about your specific situation is by seeing a Pelvic Floor Therapist.

We’ve seen the jokes about moms peeing themselves when they laugh or jump, and while it is common, I want to be clear that it is not normal. I also want to add that this isn’t something you should be ashamed of either; I’ve peed myself many times at the gym. You are not alone!

The good news is that just like any other muscle in the human body, your pelvic floor can be strengthened. There are a ton of exercises that you can do at home, here are some of my favorites:

• Dead Bugs
• Bird Dogs
• Single leg glute bridge
• Split table tops
• Glute marches

If you’re struggling to connect with your pelvic floor or don’t know how to engage it, we just posted a great video on Arrow’s Instagram page explaining how to do this. You can check it out here!

In strength,
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Coach Juliana
Assistant Coach
Arrow Nutrition and Training, LLC

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Before you go, I wanted to remind everyone that it's not too late to join Arrow Strong! We're two weeks into the program and here's what current members are saying...

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As a reminder, Arrow Strong is a subscription-based progressive overload program. It comes at an affordable, monthly cost of $17/month, featuring a completely done-for-you program, access to a community of like-minded individuals in Arrow's custom training app, and a new habit focus each month!

You can join or cancel anytime, no long-term commitment required!
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We look forward to you joining us :)

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In health,
Coach Dev Peña
CEO
Arrow Nutrition and Training, LLC

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