Tips and Tricks for a Healthy Pelvic Floor
1. SIT DON’T SQUAT Relax your pelvic floor muscles completely by sitting down on the toilet — keeping the muscles tense to hover over the toilet will make it harder to fully empty your bladder. 2. AVOID ‘JUST IN CASE’ BATHROOM STOPS If you get in the habit of going to the restroom without the urge to go, the bladder will think it needs to be emptied even when it is not actually full. 3. JUST SAY NO TO POWER PEEING Let your bladder muscle naturally do all the work when you urinate; pushing out pee will increase the stress on an already overworked muscle. 4. HYDRATE REGULARLY Dehydration can contribute to feelings of urgency and may promote bladder infections — always drink plenty of clear fluids throughout the day! 5. AVOID BLADDER IRRITANTS Some food and drinks such as caffeine, alcohol, and citruses can increase feelings of urgency and are best to be avoided to reduce irritating the bladder.
6. NO KEGELS WHILE PEEING Those pelvic floor muscles should be relaxed while you are emptying your bladder and should be avoided while peeing. 7. STAY REGULAR Eat foods that are high in fiber to avoid constipation. Try to breathe through bowel movements and avoid bearing down. 8. KNOW WHEN TO SEEK CARE It is not normal to experience pelvic pain or leakage with coughing, sneezing, or laughing, please seek the care of a pelvic floor physical therapist today. Have questions? Want to know if physical therapy can help you? You are not alone. Call us at (858) 675- 1133 and arrange to speak with Dr. Laura Steindorf, Doctor of Physical Therapy. She can help you find the help you need so you can stop worrying about your bladder and enjoy life.
More on Back ...
Made with FlippingBook Ebook Creator