Did you know that if you don’t extend your tail bone, your pelvic floor will never fire with optimal strength?  A tucked under tail bone takes our pelvic floor, which attaches at our tail bone and our pubic bone, and makes it slack.  And, over time, this loose muscle responds poorly and becomes weak because we are never able to fully activate all of the fibers because our two attachments sites are sitting too close together. 

If we extend our tail bone, giving it a slight lift, we put our pelvic floor muscles at the perfect length/tension ratio where it can … Continue Reading

The symptoms of incontinence can vary from person to person.  Some may experience minor leaking every once in awhile, while others may experience complete loss of bladder control daily.  There are also different kinds of incontinence, the two most common being “urge incontinence” and “stress incontinence.”  Let’s take a closer look at the differences between these two types of incontinence. 

We will first define “stress urinary incontinence.”  It is the involuntary loss of urine as a result of increased intra-abdominal pressure from activities such as laughing, coughing, sneezing, or jumping.

And the definition of “urge incontinence” is the involuntary loss of urine … Continue Reading

I recently read through two different sites with the bloggers writing about how Kegels are worthless.  If I could delete these entries just as quick as I read them, I would so that it didn’t cause any more confusion for all of you searching for answers.  Do I agree that pelvic floor strengthening has been over-simplified – YES!  But to say that you don’t have to do another Kegel is simply not correct.  Our pelvic floor is a muscular area with the ability to tighten on the urethra (the pathway from the bladder to our urethral opening in our pelvic … Continue Reading

It is important to develop a strategy to help you manage your incontinence.  This may include special clothing or the use of devices that will allow you to continue with normal activities as well as any recreational activities you choose to participate in.  We will review four strategies that can help you to manage your incontinence.

The first management strategy is use of a pessary device.  A pessary is a small latex or silicone device, similar to a diaphragm, that you insert into your vaginal canal to give better support to your bladder and urethra.  The goal is to hold your … Continue Reading

I want to share a couple of tips that many of my patients have found helpful in their journey through pelvic floor rehabilitation and return to activity: triathalon shorts and a high fiber diet. The high fiber diet seems logical to reduce any added strain on our pelvic floor, but the triathalon shorts…pretty random right? I agree, but so many women have shared these tips with me that I must pass them on.

Let’s start with the tri short. The benefit of the tri short is two-fold. Number one, they hug tight to your hips … Continue Reading

Since January is the month for resolutions, let’s resolve to take back control of our continence. What will it take? As with all resolutions – it will take commitment and consistency. Here’s our plan:

Make a commitment to 8 pelvic floor lift and holds per day. This is a 2-step exercise. Elevation of your pelvic floor is the tough part of a pelvic floor contraction. The easy step is to squeeze your sphincter muscles as if to stop the flow of urine or the passing of gas. The tough part, and possibly the most … Continue Reading

So, is exercise the fountain of youth??? It may be the closest thing we have to it. Lots of things change throughout our lives including our cars, jobs, and houses, but our bodies are the one constant that is with us for the long haul. We can’t trade it in or upgrade it so taking the time to learn about how we can keep our engine running smoothly with appropriate nutrition and exercise is worth it. I don’t plan on going in depth on nutrition, but anyone with direct questions is more than welcome to ask … Continue Reading

 The Kegel exercise is the cornerstone of pelvic floor (PF) rehabilitation for incontinence and prolapse.  Some have called Kegels a worthless activity or a waste of time.  Nothing could be further from the truth.  Kegel exercises are highly effective if performed correctly and that is where women need more direct instruction.  Today, I will give you that direct instruction. 

Let … Continue Reading

The answer to this question is a resounding “NO!”  The bladder is made up of smooth muscle, over which we don’t have voluntary control.  Muscles that we can voluntarily contract and relax and strengthen are called skeletal muscles.  Our pelvic floor is made up of these types of muscles – skeletal muscles – and controls the passage of solids, feces, and gas from our bodies.  These muscles include the sphincter muscles, the urogenital triangle, and the levator ani … Continue Reading