Improving Pelvic Circulation and Lymph Flow
Proactive Core Health Mini Series
Part One: 7 Aspects of TRUE Core Training
Part Two: How to Breathe During Resistance Training
Part Three: How Breathing Gives You Abs
Part Four: Improving Pelvic Circulation and Lymph Flow
Last week in the Proactive Core Health mini series, we discussed how you can use effective breathing techniques to strengthen your abs. Today, we're looking at the vital role that blood and lymph circulation play in maintaining a healthy, strong core. It's not just about exercise; it's about fully optimizing your core and pelvic health from within. Improving the circulation of blood and lymph throughout your core will improve organ function. When your organs are functioning at their best, your digestion, metabolism, hormonal balance, and immune function are also optimized. So by maximizing pelvic circulation and lymphatic flow, you improve your core health exponentially.
Circulation is a physiological process that supports the health of every cell in your body. The blood vessels and lymphatic channels in the pelvis are responsible for nourishing tissues, removing waste, and maintaining overall pelvic health. Maintaining blood and lymph circulation is important as it serves as a natural detoxification system for your body. It aids in draining toxins and waste products, fostering a healthier internal environment. By increasing lymphatic circulation, you're promoting detoxification and bolstering the body's natural healing processes.
There are two key practices I recommend to support your body’s natural circulation and lymph flow: foam rolling and hypopressive breathing.
Incorporating both foam rolling and hypopressive breathing practices into your life will lead to improvements in pelvic circulation and lymph flow can have a big impact on your health, influencing everything from recovery speed, detoxification, and even helping create a toned waistline! Lets take a deeper dive into each of these practices and how they work.
Foam rolling therapy to improve pelvic circulation
The rhythmic and deliberate movements in this foam rolling sequence target the tissues in your thighs, hamstrings, glutes, hips, and quads, releasing congestion, tension, and trigger points. By doing so, you're creating a clearer pathway for blood and lymph to navigate through the pelvis and circulate back to the heart.
This simple yet effective sequence, when combined with hypopressive training, can work wonders for your pelvic health. Perform this sequence 3-5 days a week to unlock its full benefits.
Start with the inner thighs. Roll with a straight knee first and again with a bent knee.
Hamstrings. Roll your hamstring, crossing the opposite leg over to increase the intensity.
Glutes. Roll your glutes. I find that the figure 4 position is best to release around the deep blood vessels in this area.
Outside of the hips. This is an important area to focus on as restrictions here create pelvic asymmetry and compromise pelvic blood and lymph flow.
End with the quads. Roll your quads, starting from the knee and working your way up to the hip.
This foam rolling sequence is particularly great for common concerns like varicose veins, hemorrhoids, menstrual pain, pelvic discomfort, and sexual dysfunction.
Hypopressive Breathing to Improve Pelvic Circulation
Hypopressive breathing – a method that rhythmically moves your diaphragm through its full range of motion – is an incredibly effective technique in enhancing pelvic health. How does this work? The diaphragm is the primary muscle that manages abdominal and pelvic pressure. The pressure within the abdominal and pelvic cavities is a major driver of blood and lymph flow. Therefore, the movement of the diaphragm will impact pelvic circulation via management of intra-abdominal pressure.
When the diaphragm is stuck in a low position, the pelvic and abdominal organs will sit lower and be more compressed. When organs are lower and compressed, their circulation is reduced and blood and lymph flow is decreased. When the diaphragm rests in a higher position, it allows the pelvic and abdominal organs to become more lifted and centered. When organs are lifted and centered, their circulation is improved and blood and lymph flow is increased. Hypopressive breathing trains the diaphragm to keep pressure in the abdomen low, leading to improved pelvic circulation and overall health.
The pressure within your abdomen and pelvis is a decisive factor in your well-being. High pressure can lead to poor lymph flow, sluggish healing, and a range of discomforts. On the other hand, maintaining lower pressure can lead to effective lymph flow, faster healing, core and pelvic strength, and even a toned waistline. Regular hypopressive training creates an environment in your body that supports your body's innate healing abilities. A consistent hypopressive breathing practice will reduce pressure in your abdomen and pelvis, increase blood and lymph flow and improve pelvic circulation significantly, which will optimize pelvic health. By actively pumping the diaphragm during your hypopressive training practice, and then maintaining lower pressure in the abdomen throughout your day, you're not only improving lymphatic circulation but also accelerating healing.
You can learn how to start a hypopressive training practice here.
