Integrative Approaches for Pelvic Pain in Trauma Recovery: Difference between revisions
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Engaging in a practical exercise begins with a self-check-in | Engaging in a practical exercise begins with a self-check-in followed by gentle, slow movements and breath control activities: | ||
* Gentle movements on a ball and observation of breath patterns set the stage. | * Gentle movements on a ball and observation of breath patterns set the stage. | ||
Revision as of 12:27, 4 April 2024
Original Editor - User Name
Top Contributors - Ewa Jaraczewska, Jess Bell and Kim Jackson
Introduction[edit | edit source]
Mindful Movement[edit | edit source]
Mindful movement involves performing physical activities or exercises with a deliberate focus on awareness, attention, and being present in the moment. It combines the principles of mindfulness with various movement practices such as yoga, tai chi, qigong, or simple stretching routines. [1] [2]
Defined as the art of slowing down to be present in mind, body, and spirit, it facilitates introspection into thoughts, feelings, and physical sensations. Lori Brotto's impactful research underscores mindfulness as a tool not only to alleviate pain but also to unlock pleasure by reconnecting individuals with their bodies.[2]
During mindful movement, individuals pay close attention to bodily sensations, breath, thoughts, and emotions as they engage in each movement or posture. The emphasis is on tuning into the body's movements, observing sensations without judgment, and fostering a deep connection between the mind and body. This practice enhances body awareness, promotes relaxation, reduces stress, and cultivates a sense of calmness and clarity.
Physiological Responses[edit | edit source]
Delving into the realm of physiological responses, studies have ventured into exploring how our body reacts to different stimuli. The pelvic floor exhibited the earliest signs of tightening, prompting reflections on the body's primal defense mechanism during fight or flight responses when shown non-sexual, scary and threatening images.[3]
Studies focusing on vaginismus shed light on reduced muscle awareness in the pelvic floor, demonstrating a link between mind-body awareness and physical conditions. Equally compelling was a meta-analysis highlighting the positive impact of mindful movement on individuals grappling with fibromyalgia. Comparing the efficacy of High-Intensity Interval Training (HIIT) with slow, mindful stretching, the latter emerged victorious in alleviating pain, emphasising the significance of mindful movement coupled with awareness. [3] [4]
Practical Exercises[edit | edit source]
Breathing Techniques[edit | edit source]
Engaging in a practical exercise begins with a self-check-in followed by gentle, slow movements and breath control activities:
- Gentle movements on a ball and observation of breath patterns set the stage.
- Explorations into rib breathing and belly breathing unravel the potential for deep breaths to counteract the shallow, stress-induced apical breathing.
- Directing attention to the pelvic floor, participants learn to observe and control its movements in correlation with breath and posture alterations.
- Experimenting with breathing techniques tailored to joyful or fearful moments unravels the ability to modulate physical responses using breath awareness.
- The exercise encourages the exploration of diverse breathing techniques - from visualisations like sniffing coffee or blowing out candles to structured methods like box breathing.
- Alternate nostril breathing with the aim of harnessing breath as a potent tool to calm the nervous system.
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
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References[edit | edit source]
- ↑ Flehr A, Barton C, Coles J, Gibson SJ, Lambert GW, Lambert EA, Dhar AK, Dixon JB. #MindinBody - feasibility of vigorous exercise (Bikram yoga versus high intensity interval training) to improve persistent pain in women with a history of trauma: a pilot randomized control trial. BMC Complement Altern Med. 2019 Aug 29;19(1):234.
- ↑ 2.0 2.1 Brotto LA, Bergeron S, Zdaniuk B, Driscoll M, Grabovac A, Sadownik LA, Smith KB, Basson R. A Comparison of Mindfulness-Based Cognitive Therapy Vs Cognitive Behavioral Therapy for the Treatment of Provoked Vestibulodynia in a Hospital Clinic Setting. J Sex Med. 2019 Jun;16(6):909-923.
- ↑ 3.0 3.1 van der Velde J, Everaerd W. The relationship between involuntary pelvic floor muscle activity, muscle awareness and experienced threat in women with and without vaginismus. Behav Res Ther. 2001 Apr;39(4):395-408.
- ↑ Vandyken B, Keizer A, Vandyken C, Macedo LG, Kuspinar A, Dufour S. Pelvic floor muscle tenderness on digital palpation among women: convergent validity with central sensitization. Braz J Phys Ther. 2021 May-Jun;25(3):256-261.
