Oct 21, 2021
Erica Ziel, deep core exercise specialist, talks about the deep
connections throughout the body and how your fascia and muscles
impact everything from your toes to the top of your head. Learn
about how Erica helps her students heal and release their fascia
from inherited patterns of movement that cause dysfunction, and how
to properly train your core to support your body and move without
- [0:30] As a child, Erica had daily knee pains that only got
worse as the years went on. After finally seeing a specialist about
the pain, she was told the solution was to simply strengthen her
legs. This put her on the path to learn about exercise science and
the body. She began developing her own methodologies through her
experience, especially when it comes to pre and post-natal
- [2:30] The pelvic floor and the fascia is a very important area
of the body but people don’t talk about it or how to address pelvic
floor pain. The quality of your life depends a lot on the health of
your pelvic floor.
- [4:00] So many women are told that healing isn’t possible and
that they just have to live with the pain and discomfort.
- [4:40] One common mistake that women make is drawing their
belly toward their spine during exercise. This restricts breathing
and blood flow to the pelvic floor. Tucking in your pelvis is
another mistake that’s come out of the fitness industry. You need
to stop focusing solely on your glutes and think about your pelvic
- [6:15] Constantly rolling your shoulders is also an issue as
the forceful movement shuts down your core. The more forceful you
are in trying to force your body to do something, the more it
- [7:15] Be aware of how you are holding your body throughout the
day. Try to stand more during your day and sit on a flat surface so
you sit up taller. How you sit directly impacts your pelvic floor
and lower back. Let your shoulders relax and use your mid back for
- [9:05] If you’re standing, be aware of your knees. If you are
locking your knees, it puts a lot of pressure on your lower
- [9:50] Dr. Anna has been experiencing more soas pain since the
beginning of the pandemic. Any negative innervation in the
connective tissues of our body is not good. As we age that tissue
becomes more stiff and less flexible, which is why Dr. Anna
advocates for an anti-inflammatory lifestyle.
- [11:25] Fascia is connected from head to toe and fascia release
is an important part of healing the body. A strong core is critical
to the healthy function of the pelvic floor.
- [12:50] Our inner line that begins at the big toe and goes up
the inner thighs, pelvis, and hips has a direct impact on pelvic
floor health. Many women experience back pain or pelvic floor
issues without realizing it may be related. Many times, where you
feel pain and dysfunction isn’t the root cause. It’s just the weak
link that gave way first.
- [14:25] Fascia goes through and around all of our muscles,
organs and nerves. Fascia informs the way that we move, some of
which is hereditary. It’s possible that you may have been walking
wrong your whole life because of how you learned when you were a
- [16:10] The way that we have been moving in our life makes our
fascia stronger for that movement pattern. As we walk we should be
creating an oppositional spiral throughout our core, but many women
are stiff and stuck when they walk. The spiral motion patterns
allow the fascia to work throughout the body.
- [18:35] It’s hard to relearn how to move. You have to trust
your body’s ability to move and change and improve. We can create
new fascia and learn how to become strong in all movements by
integrating the entire body as much as possible.
- [20:30] Functional exercise that incorporates moving the whole
body is game-changing. Doing exercises correctly versus incorrectly
makes all the difference in the world. Muscle is the organ of
longevity, and women need to exercise to stay flexible, supple, and
- [23:00] Emotions are stored in the muscles of the body, with
movement we can release these stuck emotions in the body. Our
fascia system is so integrated, that when we start to increase the
range of motion we can unlock a lot of feedback, especially when it
comes to the pelvic floor.
- [26:00] Be ready to let go of the pain and dysfunction that is
holding you back. It’s a big piece of our healing journey to let go
of the emotions related to the pain.
- [26:50] During Dr. Anna’s healing journey, she learned from
several spiritual healers that the breast holds relationships, the
kidneys hold fear, the liver holds anger, the pancreas holds guilt,
and the bladder holds the fear of letting go. In Eastern medicine,
focusing on the emotional and spiritual aspects of healing is
crucial and is something that Western medicine misses out on.
- [31:05] Your thoughts matter. Being grateful for the good
things in your life will have a direct impact on your quality of
life. Retrain your mind to focus on the positive instead of the
negative and it will change your energy. Movement is an important
piece in attaining a higher vibrational energy.
- [32:55] Women with dysfunction and pain can be consumed by it.
We can become so used to the pain that the body doesn’t know what
to do when it’s not in pain. Erica tells her students that it’s not
just about healing the body, they have to be open to what else
shows up for them in a positive way.
- [34:20] We don’t have a big enough vision for what our lives
could be like, especially when we’ve been living in dysfunction and
pain for a long time.
- [35:45] One of the first things to address is posture. Think
about lengthening throughout the day. The pelvic floor has more
surface area than you think. For optimal pelvic floor function,
pelvic tilts are a good all around exercise to practice. As you
work on your pelvis and become aware of your breath, you will get a
lot of feedback from the body.
- [39:15] In order to change our habits, we have to be
comfortable with being uncomfortable for a while. It takes time to
train the neural pathways that connect your pelvic floor to your
breath and to connect with your body. Always keep your movement out
of the range of pain and work within that space. Over time your
range of motion will expand as it heals.
- [41:50] You may have to pull back from high intensity workouts
for a brief time as your body learns a new pattern of movement.
Erica tells the story of a woman who retrained her body to run
faster after giving birth to multiple babies than she did before
becoming a mother because of the lack of pain.
- [44:40] If you’re stuck in a seated position for a long time,
there are some simple movements that you can do to not become
stiff. Don’t force your body to feel something, light movements,
awareness of your pelvic position, and a taller posture are
- [46:30] If you’re using an exercise ball to sit on, be careful
about allowing your body to round forward. If you can stay seated
more upright they can be a great way to exercise in a seated
Mentioned in this Episode:
Core Connections Podcast with Erica
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health professional before starting any treatment or plans.
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relationship with a qualified healthcare professional and are not
intended as medical advice.