Pelvic Sense – Part 2 – Tips for a Healthy Functioning Bladder

19

Apr

2022

by The Pro Age Woman Editorial

19

Apr

2022

Pelvic Sense – Part 2 – Tips for a Healthy Functioning Bladder

By The Pro Age Woman Editorial

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by EVELYN HECHT

In her second installment of pelvic health, Evelyn Hecht, PT, founder of PelvicSense, the online pelvic healing home program, gives us a few insider tips for healthy bladder function. 

Most women I treated at my boutique UES pelvic PT practice did regular exercise, had healthy diets and carried their water bottles with them to keep hydrated while running about in pre-Covid NYC. One of the main reasons they sought my expertise was because of urinary issues like incontinence, urgency and frequency. 

Some confided that they didn’t drive long distances from their Manhattan apartment to the Hamptons or Connecticut for fear of needing to stop multiple times to use a “restroom”.  The thought of these “restrooms” was enough to make your skin crawl. A few women resorted to taking a repository container in their car.

Other women said that they could be out all day doing errands, meet a friend and easily carry home their groceries, but when they got to their apartment and put their key in the lock,  the sudden need to pee was so strong it took all their strength to get to the bathroom. Many didn’t make it without leaking. 

Others said that they stopped doing power walks or light jogging and didn’t go to exercise classes anymore because wearing a pad was embarrassing and fear of leaking through the pad (which happened to a few) was devastating. 

HOW TO PEE WITH EASE

To have a steady urinary stream your muscles of the pelvic floor need to relax, widen, and lower its tension. If you find yourself struggling with initiating a steady stream, poor flow, or incomplete voiding issues, try these tips for success:

Don’t hover

Sit on the toilet, don’t squat over the toilet and hover! Doing the “hover-and-hold” like many women do especially in public restrooms, actually keeps the pelvic floor muscles tense, contracted. Use the toilet seat paper that most establishments offer in their restrooms and sit to fully release tension of your inner thighs, hips and pelvic floor muscles. 

Listen to water

Turn on the faucet. Hearing the sound of running water stimulates the urge to go. If you don’t want to waste water, listen to some free YouTube recordings of waterfalls or rain.

Take a few deep breaths

Once you sit on the toilet, do a few diaphragmatic breaths prior to peeing to activate the parasympathetic “rest, digest calm” nervous system to enhance your urine flow. Put one hand on your stomach and the other on your chest, with each slow inhale gently expand your stomach without moving the hand on your chest. Exhale allowing the stomach to deflate. Diaphragmatic breathing causes the pelvic floor to move, decreasing its tension and massages the Vagus nerve, which helps relax your entire body.  

Good posture

Instead of a sitting in a slumped posture, hinge from your hips and keep your spine upright, belly soft. Rest your elbows or hands on top of your thighs closer towards your knees for support. 

Use a step stool

If you have access to a step stool, or product similar to the Squatty Potty, place your feet on top of the stool which raises your knees a little higher than your hips. This positions your pelvis to allow for optimum elimination for peeing and poop-ing. 

Make a sound 

While you are peeing, make a low “shhhhhh” or “grrrrrrr” sound to activate the lower abdominal muscles to support the bladder while lengthening the pelvic floor muscles. This technique fully opens the urethra like a faucet.  

Tickling sacral/buttock region

Gently run fingertips of both hands lightly from the middle of your sacrum and out to the sides over the buttock region, like a feather. Tickling the area for about 2-3 seconds. This stimulates the parasympathetic  (“P” for pour) nervous system, which further relaxes the pelvic floor and sphincters. 

Apply gentle pressure

Apply gentle manual pressure to the bladder region.  Place your hands over your lower abdomen, below your navel and above your pubic bone . As you exhale, gently press in and down towards your pubic bone.

Lean forward

Lean forward at the end of voiding, especially if you have a prolapse, to make sure all urine has emptied out.

STILL HAVE SYMPTOMS? 

If you’re still having trouble initiating a steady urinary stream, or experience urinary urgency/frequency, lose sleep because your bladder is waking you up a few times each night to void, your doctor doesn’t find anything biomedically wrong and medications are not helping, then your nervous system may be on high alert, the sympathetic “fight/fight/flee” nervous system is way too active. 

PelvicSense, can help. This online pelvic healing home program guides you to calm your nervous system, reduce chronic tension in your pelvic floor muscles, gain strength of the pelvic muscles and move your lower back, hips, pelvis with ease. 

SUMMARY (Tips for a Good Urinary System)

– ONE – A healthy urinary steam is continuous, effortless and feels relieving.

– TWO – Issues may including straining, a start/stop urine flow and closes for continence. 

– THREE – The Pelvic floor muscles opens for good urine flow and closes for continence. 

– FOUR – Follow the nine tips to optimize best urine flow.

– FIVE – Do Pelvic Sense to calm your nervous system and release tension of pelvic floor muscles.

If you bladder needs some love, go to PELVIC SENSE and start your online pelvic healing home program today.

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