When you experience an urge to urinate:
First Stop and stand very still. Sit down if you can or stand quietly. Do not move; try to stay very still to maintain control.
Second Quickly squeeze and let go of your pelvic floor muscles 5 to 6 times to keep from leaking. Use moderate to maximal effort for the exercise. This sends a message to the bladder to relax and hold urine. Try to distract yourself by thinking of something other than going to the bathroom.
We recommend spanx because:
1) It helps to teach you how to maintain a neutral spine position
2) it can help decrease back pain
3) it promotes a pelvic brace posture
4) it can help decrease pelvic pressure and pain
5) it can decrease and prevent disastasis recti post partum
6) it can improve body mechanics and posture by tactile cues and compression
7) it can decrease coccyx or pubic pain
8) spanx are very affordable
As wonderful as spanx are to us they are not the only way to prevent the above. You must also strengthen your core and pelvic floor muscles. We are able to help with that. Come to our office for a pelvic floor assesment and we can teach you how to prevent and how to strenghthen your core and pelvic floor muscles.
Proper bladder habits can aid a great deal in controlling issues such as urinary incontinence, urinary tract infections, and yeast infections. Understanding how to keep your bladder healthy can keep you more active and self-assured as you age. Following are guidelines to keeping and maintaining a healthy bladder.
What Are Pelvic Floor Muscles?
Pelvic floor muscles are the collection of skeletal muscles covering the bottom edge of the abdominal cavity. They run from the pubic bone in the front to the coccyx (tail bone) in the back and attach to both sides of the pelvis. They form a "sling" at the base of the pelvic bowl and help to hold up the organs of that area, which include the bladder, uterus and the rectum.
What Do They Do?
Pelvic floor muscles have three main functions: suportive, sphincteric, and sexual. Strong pelvic floor muscles help to hold the pelvic organs in place against the pull of gravity. They also help you maintain control of your bladder and bowels by lifting the urethra and rectum to keep them closed. Finally, pelvic floor muscles play a role in sexual function by enabling the vagina to be lifted in tighter, thus increasing sensation, during intercourse. They can become weak or injured in different ways including birthing injuries or neurological dysfunction.
How Can I Keep Mine Strong?
You can strengthen pelvic floor muscles by routinely performing some exercises that target them. You should pull the muscles "up and in," meaning if you had an object inserted into your vagina you would be pulling it into your body with these contractions. You can tell if you are using the correct muscles because the sensation of contraction the pelvic floor muscles is the same as when you stop your urine flow (however, this is NOT part of the exercise program, do not routinely stop your urine flow). Perform these contractions, being careful not to
substitute" with contration of your abdominal, buttocks, or hip muscles. Try to contract the muscles as strongly as you can for as long as you can hold the contraction. Do as many of these "strong holds" as you can. Another exercise involves contractions of the same muscles, but in quick succession and as many as you can. A good format to begin with is:
Storng Hold: Quick Hold:
5 repetions of 10 second holds 15 repetitions of 1-2 second holds
Rules to go by
Sabina Weaver, MSPT-ATC-L