How a grippy tummy could be causing you harm.

And what you can do about it.

Do you hold your tummy in when you see someone nearby ready to take your photo? Do you turn side on to the mirror and pull your belly in from its natural resting position? I mean, who doesn't?

So common is this pose that it has attracted its own name and some side effects to go with it - grippy tummy!

What is a grippy tummy?

Not to be confused with painful tummy gripe, grippy tummy is a phrase coined by Mish Wright in her online course for constantly holding or sucking in your tummy muscles. It's a typical pose we can find ourselves in, especially if we've just been through pregnancy and childbirth and are dismayed by the rounded belly still in existence.

We all fall victim to sucking in our bellies; however, it's essential not to let it become the norm because no muscle should ever be constantly activated.

What's the problem with having a grippy tummy?

Holding your tummy in, especially when exercising, can have disastrous consequences for the muscles in your pelvic region. With the tummy muscles tight, you place pressure on the pelvic floor muscles when you activate your lower pelvic area. This downward pressure can result in more strain on your pelvic floor than it can handle, and if you're experiencing any other complicating factors (post-natal, age, menopause etc.), you may permanently harm the muscles resulting in incontinence issues.

How to test if you're a tummy gripper?

You may be aware you are gripping your tummy. Or you can find out by actively relaxing your tummy muscles and seeing how different you feel around your middle.

You can also take a deep breath and notice if only your shoulders move, not your belly. Your belly doesn't move because by holding your tummy muscles tight, you aren't permitting your diaphragm to work the way it needs to.

Diaphragmatic breathing

Also known as belly breathing, this breath is well known for lowering anxiety and involves all of the muscles in the abdomen and diaphragm when breathing. 

Why is it important to notice your breathing?

By gripping your tummy muscles, the natural movement of your diaphragm and pelvic floor muscles when you breathe isn't completed. When you inhale normally, the diaphragm descends, and the pelvic floor relaxes. When you exhale, the opposite occurs and the pelvic floor contracts. Constantly gripping your tummy muscles can exert pressure on the pelvic floor, straining and overworking them unnecessarily, potentially leading to issues such as prolapse due to unsupported pelvic organs. 

What can you do about it?

It might sound funny, but it is essential to make time to let your tummy muscles relax. I'm not going to tell you to stop sucking your tummy in completely but be aware that these muscles are essential to your core internal strength, and you need to treat them carefully.

Be mindful not to tighten your muscles while exercising. Relax as you are completing any exercise and combine it with diaphragmatic breathing.

Avoid advice to pull your belly button back towards your spine from well-meaning yoga teachers. Instead, draw in your pelvic floor muscles, which will activate your transverse abdominal muscles, having the same effect but in a safe and restorative way rather than bearing down on your pelvic floor.

Exercise Induced incontinence

If you ignore a grippy tummy, you risk developing exercise-induced incontinence. Mish Wright shares the story in her EVEolution course of how at age 35, she was diagnosed with a near prolapse, having struggled with incontinence, not after the birth of her two children, but later when she began exercising regularly. Mish had exercise-induced incontinence. She had studied a Certificate 3 and 4 in Fitness and had never heard of the term prolapse. Not only was it impacting her exercise, but it was also limiting her daily life and confidence.

A revolution in women’s health

I've partnered with Mish to bring you an online course to assist in learning about your own body. You'll hear from an authentic woman who will make you laugh out loud with her honesty. You can join Mish's course through my unique link and understand more about topics like incontinence, periods, pregnancy and menopause, to name a few!

Understanding our bodies has been almost impossible for too long because our bodies have been shrouded in mystery. Older women were never taught, and the specialists we asked to help us needed better training. This course can be completed in your own time, online and will arm you with a tremendous understanding no matter what part of the life cycle you are experiencing right now, and it may empower you to pass on information to someone who really needs it.