Making your own individual treatment decision on how to treat your pelvic floor dysfunction will depend on your symptoms, what you have already tried, and what you have researched.  There is no doubt that there are success stories out there for all the treatment options available, including exercise-based rehabilitation of the pelvic floor, medication for symptom management, pessary use, and various surgical procedures.  It is not my job to speak out against any decision that you may choose, but it is my job to help make you more informed so that you can make a decision that is well thought … Continue Reading

Once you work through all of the workouts featured on our DVD, you will likely find a few that will be your “favorites” and that’s okay. The exercises we like best are the exercises we are most likely to stick with during our busy schedules.

My routine is doing my Kegels in the car while driving. I tend to do my Samuri Squats while in the shower, a balance exercise while brushing my teeth, and then I can usually get a bridging and plank exercise in when I am playing with the kids. Nevertheless, I recommend really learning the exercises thoroughly … Continue Reading

Did you know that no matter what treatment option you choose for your pelvic floor dysfunction, it is always recommended that you follow up that treatment with an exercise program to strengthen your pelvic floor muscles.

If you choose surgery, it is important to strengthen your pelvic floor muscles following the procedure to support the work that was done and, hopefully, increase the length of time the sling or mesh may be effective.

If you choose a pessary device, you want to continue to strengthen your pelvic floor muscles and monitor your posture to decrease your dependence on the device.  You may … Continue Reading

I thought I would write a bit about swimming because whether you are pregnant, just delivered, or well beyond those points in your life, swimming is a great exercise choice.  It is simply a fantastic way to get your heart rate up and strengthen muscles through non-impact activity.

I love this exercise choice because it promotes extension.  I have blogged extensively about the importance of working the muscles on the back side of our bodies.  If you think about it, everything that we do throughout our day is out in front of our body.  This tendency to work our flexors and … 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

After viewing your DVD, I know I was doing my Kegels correctly but I have been doing them lying in bed only.  You have sitting and standing Kegels on the DVD but these are hard for me.  Does it matter if I just do them lying on my back?

Glad you were doing your Kegels correctly! Progressing from supine to sitting to standing is a progression in difficulty as are the exercises in workouts 1 through 4, respectively. Progress only as you are able – meaning make sure you can do them correctly.  Otherwise, you are not ready. The best part … Continue Reading

Incontinence is not a disease.  It is a symptom of pelvic floor and/or bladder dysfunction.  The root of this dysfunction may be poor muscle strength or endurance of the pelvic floor.  It may also be altered or blocked transmission of the nerves that communicate with the bladder or pelvic floor muscles.

There are many risk factors that can cause the altered nerve communication or poor pelvic floor muscle function.  They include:  smoking, obesity, pregnancy and childbirth, pelvic/abdominal surgery, neurogenic disease, chronic cough, repetitive heavy lifting, hormone changes, and more.

Researchers continue to discover new risk factors as they study incontinence and prolapse … Continue Reading

I am 6 weeks post-partum and I feel this heaviness in my vaginal area but no bulge.  I want to start running but don’t know if I am ready.  Is this similar to what you felt?

 My prolapse sounds like a bit more than yours, with a grade III cystocele. When I stood in a half-squat position in front of the mirror, I could see the anterior wall of my vagina, about 1/2 fist in size, bulging out. So my pelvic floor had completely shut down. After my first delivery I had my eye on the 6-week mark to begin running … Continue Reading

The transversus abdominus muscle (TA) plays a very important role in pelvic floor (PF) rehabilitation and function, yet most explanations for controlling continence don’t mention any exercises other than Kegels. Why is this? Have our media outlets failed us by over-simplifying the method of PF strengthening, leaving those who are following their direction destined for failure? I believe so. Today let’s take a closer look at this postural muscle and the role it plays in core stability and pelvic floor strength.

First let’s get a good visual of our anatomy (you can find a good visual here: … 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