Hab-it Blog

We have discussed, in depth, how important the transversus abdominus (TA) is to a maximum pelvic floor contraction.  These lower abdominal fibers that begin below our ribs and funnel down into our pelviscontract in coordination with the levator ani muscle of our pelvic floor.  The muscle fibers of our TA act like a corset as [...]

Did you know that if you don’t extend your tail bone, your pelvic floor will never fire with optimal strength?  A tucked under tail bone takes our pelvic floor, which attaches at our tail bone and our pubic bone, and makes it slack.  And, over time, this loose muscle responds poorly and becomes weak because [...]

The symptoms of incontinence can vary from person to person.  Some may experience minor leaking every once in awhile, while others may experience complete loss of bladder control daily.  There are also different kinds of incontinence, the two most common being “urge incontinence” and “stress incontinence.”  Let’s take a closer look at the differences between [...]

When I activate my Transversus Abdominus (TA), should it feel like I am holding my breath?
You may feel like holding your breath, but don’t allow yourself to do so!  Contracting your TA does lift your chest because when you do so, it’s like squeezing a snow cone – the most narrow part is down by your pelvic [...]

Can you remind me again about the posture I should hold when I am not carrying my little one?”
If yours is a tendency to lock your knees and tuck under, then find reminders throughout your day to essentially stick your butt out.  This is the gymnast posture and is extreme, but when you activate your Transversus Abdominus [...]

My hip flexors are tight.  What is the best way to stretch them?
To stretch your hip flexors, spend atleast 5 minutes per day lying on your stomach playing with your little one.  You can also work your multifidi extensions in this position if you want.  This will passively stretch your hip flexors while you intermittently turn on your multifidi – [...]