Why I BOX - as a Pelvic Floor PT
METHOD Pelvic Floor Specialist Dr. Rachael McGuinness PT, DPT takes over the blog to discuss why boxing was pivotal while she was a pelvic floor patient and why she recommends it to her patients.
I have always been someone who has had trouble accessing my core. From grade school sit ups during the presidential fitness test, to bouts of physical therapy working on my pelvic floor, my core never quite “clicked”.
Overtime with PT and exercise, my pain was eliminated. My core strength improved with isometric work and planks, but any core exercise that wasn’t in lumbar neutral never quite felt right. Russian Twists, V-ups, sit ups - I always just felt my hip flexors and my low back, my core wasn’t coordinated enough to move outside of neutral. It wasn’t until I was 7 years into my PT career that I found my core… with boxing.
Boxing, either shadow boxing or on the bag, allows you to strengthen your core by rotating and flexing your spine in a standing position while also learning how to manage pressure through your pelvic floor. Standing core exercises generate less load on your spine than lying down ones, which makes them a great way to build strength without strain.
Breathing is also a huge part of boxing… and also a huge part of the pelvic floor. Every time we breathe and move, we are challenging our intra-abdominal pressure. Poor pressure management can lead to pelvic pain, leaking and prolapse to name a few. Boxing is a great way to learn how to manage pressure, breathe and stabilize through a variety of movements and impact.
As an added plus, in life we tend to activate our core more with standing positions (think: unloading groceries, loading a stroller into the trunk, carrying amazon boxes up stairs) than when we are on our backs. Once you gain strength in a standing position, accessing your core on your back through those flexed and rotated positions will be a lot more accessible and comfortable.
TIP to try yourself! When boxing, it is important to EXHALE with each punch. This will help engage your core and pelvic floor and provide stability to the spine with movement and impact.
When your core is stronger, you are less likely to load your tight pelvic floor, less likely to leak and less likely to have pain all while performing your best!
Want to work on finding your core through your sport or with boxing? Book your FREE 15 min DISCOVERY CALL to get started at The METHOD today!
Check out our favorite shadow boxing moves and tips on where to start in the video below!
