Why You Shouldn't Hover Over the Toilet in Public Restrooms

Using a public restroom can be an uncomfortable experience for many, leading some to hover over the toilet seat rather than sitting down. While this practice might seem like a good way to avoid germs, it can actually cause more harm than good, especially for your pelvic floor health. In this blog post, we explore why you should reconsider hovering and how it impacts your body.

The Impact of Hovering on Your Pelvic Floor

1. Pelvic Floor Muscle Strain: Hovering requires engaging and holding tension in your pelvic floor muscles to maintain the position. This strain can lead to pelvic floor dysfunction, including issues like incontinence and pelvic pain.

2. Incomplete Bladder Emptying: When you hover, you’re more likely to not fully empty your bladder, which can increase the risk of urinary tract infections (UTIs) and bladder problems over time.

3. Poor Posture and Alignment: Hovering over the toilet puts your body in an unnatural position, causing poor posture and misalignment. This can lead to lower back pain and discomfort.

4. Increased Anxiety and Muscle Tension: The stress and tension of trying to maintain the hovering position can contribute to overall muscle tightness and anxiety, further exacerbating pelvic floor issues.

The Germ Myth: Are Public Toilet Seats Really That Dirty?

Contrary to popular belief, public toilet seats are not significant sources of harmful bacteria or viruses. Most germs found in restrooms are not capable of causing infections through intact skin. Proper hand hygiene is far more effective at preventing the spread of germs than hovering over the toilet seat.

How to Safely Use Public Restrooms

- Use Toilet Seat Covers: Many public restrooms provide disposable toilet seat covers. Use them for added peace of mind.

- Carry Sanitizing Wipes: If seat covers aren’t available, carry sanitizing wipes to clean the seat before use.

- Practice Proper Hand Hygiene: Wash your hands thoroughly with soap and water after using the restroom to prevent the spread of germs.

- Sit Down and Relax: Allow your pelvic floor muscles to relax by sitting down completely. This helps ensure complete bladder emptying and reduces muscle strain.

Conclusion

While hovering over public toilet seats may seem like a way to stay clean, it can have negative effects on your pelvic floor health and overall well-being. By understanding the true risks of public restrooms and adopting better hygiene practices, you can protect your health without compromising your comfort. Remember, sitting down and relaxing is key to maintaining a healthy pelvic floor.

Take the Next Step

If you’re experiencing pelvic floor issues or want to learn more about maintaining pelvic health, contact us today to schedule a consultation. Our specialized pelvic floor therapy can help you achieve optimal well-being.

Surprising Link Between a Widened Rib Cage and Pelvic Floor Tightness

Did you know that a widened rib cage can be a sign of pelvic floor tightness? As a pelvic floor physical therapist, I often see this correlation in my clients. In this blog post, we'll explore why a widened rib cage may indicate pelvic floor issues, how these conditions are interconnected, and what you can do to address and improve pelvic floor health.

Understanding the Connection

The rib cage and pelvic floor are part of the body's core muscle system, which works together to provide stability, support, and movement. When the pelvic floor muscles are tight or dysfunctional, they can affect the alignment and movement of surrounding structures, including the rib cage.

Signs and Symptoms

- Widened Rib Cage: An increase in rib cage circumference, especially noticeable in the lower ribs, can indicate compensatory patterns due to pelvic floor tightness.

- Breathing Pattern Changes: Shallow breathing or restricted diaphragmatic movement, often accompanying pelvic floor dysfunction.

- Postural Changes: Compensation in posture to accommodate pelvic floor tension, such as increased lordosis (arched lower back) or anterior pelvic tilt.

Causes of Pelvic Floor Tightness

- Muscle Imbalance: Weakness or tightness in surrounding muscles, including the abdominals, hip flexors, and glutes, can contribute to pelvic floor dysfunction.

- Chronic Stress: Emotional or physical stress can lead to increased muscle tension, affecting pelvic floor health.

- Sedentary Lifestyle: Lack of movement and prolonged sitting can exacerbate pelvic floor issues.

Addressing Pelvic Floor Tightness

1. Pelvic Floor Physical Therapy: Specialized exercises and techniques to release tension, improve muscle coordination, and enhance overall pelvic floor function.

2. Breathing and Relaxation Techniques: Diaphragmatic breathing and relaxation exercises to reduce overall muscle tension and promote relaxation of the pelvic floor.

3. Postural Awareness and Correction: Learning proper alignment and making adjustments to daily posture habits to alleviate strain on the pelvic floor.

4. Lifestyle Modifications: Incorporating regular movement, stress management techniques, and proper hydration to support pelvic floor health.

Conclusion

Recognizing the signs of pelvic floor tightness, such as a widened rib cage, is essential for early intervention and effective treatment. By addressing underlying muscle imbalances, improving breathing patterns, and seeking guidance from a pelvic floor specialist, you can enhance your pelvic floor health and overall well-being.

Take the Next Step

Are you noticing signs of pelvic floor tightness, such as a widened rib cage? Take action today to improve your pelvic health. Contact us to schedule a consultation and learn how pelvic floor physical therapy can help you achieve optimal well-being.

Understanding Pain with Intercourse: Exploring Pelvic Floor Tightness and Scar Tissue

Pain with intercourse can be a complex issue for women, influenced by various factors including pelvic floor tightness, scar tissue from surgeries like hysterectomy or cancer treatments, hormonal changes such as low estrogen levels in menopause, and more. Surprisingly, more women experience pain post-C-section than after vaginal birth due to abdominal scar tissue exerting pressure on pelvic organs. In this blog, we delve into how these factors contribute to pain during intercourse, including differences in pain with initial insertion versus deep penetration, and the dynamic role of the cervix in sexual arousal.

Causes of Pain with Intercourse

- Pelvic Floor Hypertonicity: Overly tense pelvic floor muscles can contribute to pain or discomfort during intercourse.

- Post-Hysterectomy: Surgical removal of the uterus can lead to changes in pelvic anatomy and function, affecting sexual comfort.

- Cancer Treatments: Radiation therapy or chemotherapy can cause pelvic tissue changes that result in pain with intercourse.

- Hormonal Changes: Low estrogen levels, especially during menopause, can lead to vaginal dryness, thinning of vaginal tissues (atrophy), and decreased elasticity, all of which can contribute to pain during intercourse.

The Impact of Scar Tissue and Pelvic Floor Tightness

Scar tissue from surgeries like C-sections, hysterectomy, or cancer treatments can alter pelvic floor function, leading to tightness or discomfort during intercourse. Understanding these dynamics can help address and manage pain effectively.

Resting Position of the Cervix and Its Role in Intercourse

The cervix rests at different positions depending on arousal levels, moving to accommodate penetration. Changes in its position and sensitivity can contribute to varying experiences of pain during intercourse. Women need a “ramp on time” for a reason.

Pain with Initial Insertion versus Deep Penetration

Discussing the differences between initial insertion pain and discomfort during deep penetration can shed light on underlying causes, such as pelvic floor muscle tightness or scar tissue adhesions.

Addressing Pain with Intercourse: Strategies and Solutions

Exploring therapeutic approaches, including pelvic floor physical therapy, scar tissue management, hormone treatments for menopausal symptoms, and techniques for improving comfort and intimacy.

Conclusion

Understanding the complexities of pain with intercourse due to pelvic floor tightness, scar tissue, hormonal changes, and other medical interventions is crucial for effective treatment and improved quality of life. If you're experiencing discomfort, don't hesitate to seek support and explore personalized solutions.

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Take control of your sexual health and well-being. Contact us today to schedule a consultation and discover how we can help you address pain with intercourse and enhance your pelvic health.

The Link Between Constipation and Pelvic Floor Dysfunction: Understanding and Addressing the Issue

Constipation is a common issue that can significantly impact your daily life. What many people don’t realize is that constipation and pelvic floor dysfunction are often interconnected. As a pelvic floor physical therapist, I frequently encounter clients whose constipation is both a symptom and a cause of pelvic floor issues. In this blog, we'll explore the relationship between constipation and pelvic floor dysfunction, and how targeted therapy can help alleviate these problems.

Understanding Constipation and Pelvic Floor Dysfunction

Constipation is defined as having fewer than three bowel movements per week or experiencing difficulty during bowel movements, such as straining, hard stools, or a sense of incomplete evacuation.

Pelvic Floor Dysfunction (PFD) involves the inability to correctly relax and coordinate the muscles in the pelvic floor to have a bowel movement. The pelvic floor muscles support the bowel, bladder, and uterus (in women), and are critical for controlling bowel and bladder functions.

How Constipation and Pelvic Floor Dysfunction Are Connected

1. Straining During Bowel Movements: Chronic constipation often leads to straining, which can weaken or damage the pelvic floor muscles over time. This can result in or exacerbate pelvic floor dysfunction.

2. Muscle Tightness and Spasms: PFD can cause the pelvic floor muscles to become overly tight or go into spasm, making it difficult to have a bowel movement and contributing to constipation.

3. Poor Coordination of Pelvic Floor Muscles: Proper bowel movements require a coordinated effort between the pelvic floor muscles and the rectum. When these muscles do not work together efficiently, it can lead to constipation.

4. Rectal Prolapse and Obstructive Defecation: Severe cases of PFD may lead to rectal prolapse (where part of the rectum protrudes from the anus) or obstructive defecation (difficulty passing stool), both of which are associated with chronic constipation.

Symptoms Indicating a Connection Between Constipation and PFD

- Chronic straining during bowel movements

- Feeling of incomplete evacuation

- Frequent need to use laxatives or enemas

- Hemorrhoids

- Pelvic pain or discomfort (including tailbone pain)

- Urinary incontinence or frequent urination

- Painful intercourse (in women)

Addressing Constipation and Pelvic Floor Dysfunction

1. Pelvic Floor Physical Therapy

- Assessment: A thorough evaluation of pelvic floor muscle function, including strength, coordination, and flexibility.

- Manual Therapy: Hands-on techniques to release tightness and improve muscle function.

- Pelvic Floor Exercises: Specific exercises to strengthen and coordinate the pelvic floor muscles, such as Kegels and reverse Kegels.

2. Diet and Hydration

- Fiber-Rich Diet: Increasing dietary fiber can help soften stool and promote regular bowel movements. Foods rich in fiber include fruits, vegetables, whole grains, and legumes.

- Adequate Hydration: Drinking plenty of water helps keep stool soft and easier to pass.

3. Behavioral Modifications

- Toileting Postur*: Adopting a proper toileting posture (e.g., using a footstool to elevate the feet) can help facilitate easier bowel movements.

- Scheduled Toilet Time: Establishing a regular time each day to sit on the toilet can help train the bowel.

4. Medications and Supplements

- Laxatives and Stool Softeners: These can be used temporarily to relieve constipation, but should not be relied upon long-term without medical advice.

- Supplements: Fiber supplements may be beneficial if dietary fiber intake is insufficient.

5. Stress Management

- Relaxation Techniques: Stress can exacerbate PFD. Techniques such as deep breathing, meditation, and yoga can help reduce stress and improve pelvic floor function.

Conclusion

Understanding the connection between constipation and pelvic floor dysfunction is key to effective treatment. By addressing both issues simultaneously through pelvic floor physical therapy, dietary changes, behavioral modifications, and stress management, you can find relief and improve your quality of life.

If you're struggling with constipation and suspect it may be linked to pelvic floor dysfunction, contact us today to schedule an appointment. Our specialized pelvic floor therapy can help you achieve better bowel health and overall well-being.

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Don’t let constipation and pelvic floor dysfunction control your life. Contact us today to book your appointment and start your journey toward better health and comfort.

Comprehensive Approach to Correcting Diastasis Recti Abdominis (DRA) with Pelvic Floor Therapy

Diastasis Recti Abdominis (DRA) is a common condition where the abdominal muscles separate, often seen in postpartum women but also occurring in men and non-pregnant women. As a pelvic floor physical therapist, I focus on a holistic approach to correct DRA. This blog explores how addressing thoracic spine alignment, breathing, coordination of pelvic floor movement with breathing, hip strength, and body mechanics can maximize outcomes for those with DRA.

Understanding Diastasis Recti Abdominis (DRA)

DRA occurs when the rectus abdominis muscles separate, leading to a bulge in the middle of the abdomen. This separation can cause abdominal weakness, lower back pain, hernias, pressure and heaviness, leakage, and other functional limitations. Effective treatment requires a comprehensive approach that addresses the entire body, not just the abdominal separation.

Key Components of a Comprehensive Approach

1. Thoracic Spine Alignment

Proper thoracic spine alignment is crucial for optimal core function. Misalignment can contribute to poor posture, altered breathing patterns, and increased strain on the abdominal muscles.

- Assessment: Evaluate the alignment of the thoracic spine and identify any areas of restriction or misalignment.

- Correction: Incorporate exercises and manual therapy techniques to improve thoracic mobility and alignment, promoting better posture and core function.

2. Breathing Techniques

Proper breathing is foundational to core stability and pelvic floor function. Diaphragmatic or 360-degree breathing ensures that the diaphragm, pelvic floor, and abdominal muscles work harmoniously.

- Assessment: Observe breathing patterns to ensure the diaphragm is functioning correctly.

- Training: Teach 360-degree breathing techniques to enhance core stability and reduce undue pressure on the abdominal wall.

3. Coordination of Pelvic Floor Movement with Breathing

Coordinating pelvic floor movement with breathing is essential for optimal core function. This coordination helps in managing intra-abdominal pressure and supporting the abdominal muscles.

- Assessment: Evaluate the coordination between the pelvic floor and breathing.

- Exercises: Integrate breathing exercises with pelvic floor contractions and relaxations to improve coordination and function.

4. Hip Strength

Strong hips provide a stable base for the pelvis and lower back, crucial for supporting the core and preventing further strain on the abdominal muscles.

- Assessment: Test hip strength and identify any weaknesses or imbalances.

- Strengthening: Incorporate targeted exercises to strengthen the hip muscles, enhancing overall core stability.

5. Body Mechanics

Proper body mechanics during daily activities can prevent further strain on the abdominal muscles and support healing.

- Assessment: Observe how clients perform everyday movements and identify any habits that may contribute to DRA.

- Education: Teach proper body mechanics and ergonomic principles to reduce strain on the core and promote healing.

Implementing a Holistic Treatment Plan

Combining these components into a cohesive treatment plan can effectively address DRA and improve overall function. Here’s how to implement this approach:

1. Initial Evaluation: Conduct a thorough assessment, including thoracic spine alignment, breathing patterns, pelvic floor function, hip strength, and body mechanics.

2. Individualized Treatment Plan: Develop a personalized plan that targets the specific needs and goals of the client, incorporating exercises and techniques for each key component.

3. Progressive Exercises: Start with basic exercises and gradually increase intensity as the client’s strength and coordination improve.

4. Education and Support: Provide ongoing education and support to help clients integrate these techniques into their daily lives and maintain progress.

Conclusion

Correcting Diastasis Recti Abdominis (DRA) requires a comprehensive approach that addresses the entire body. By focusing on thoracic spine alignment, breathing techniques, coordination of pelvic floor movement with breathing, hip strength, and body mechanics, we can maximize outcomes and promote optimal healing.

If you’re dealing with DRA, contact us today to schedule an appointment. Our holistic approach to pelvic floor therapy can help you achieve a stronger, healthier core and improve your overall quality of life.

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Ready to start your journey to a stronger core? Contact us today to book your appointment and learn how our comprehensive pelvic floor therapy can help you correct Diastasis Recti Abdominis and enhance your overall well-being.

The Unexpected Connection: How Prior Ankle Injuries Can Lead to Pelvic Floor Dysfunction

Did you know that an old ankle injury could be the culprit behind your pelvic floor dysfunction? While it might seem unrelated, the body operates as an interconnected system where one issue can lead to another. In this blog post, we explore how prior ankle injuries can contribute to pelvic floor problems and what you can do to address this surprising connection.

Understanding the Connection

Biomechanics and Compensation: When you suffer an ankle injury, your body adjusts its movement patterns to compensate for the pain or instability. This compensation can alter your gait, posture, and overall alignment, placing additional strain on the muscles and joints, including the pelvic floor.

Muscle Imbalance: An ankle injury can lead to muscle imbalances, particularly in the lower body. These imbalances can cause improper loading and tension in the pelvic floor muscles, leading to dysfunction over time.

Pelvic Alignment: Changes in how you stand, walk, or move due to an ankle injury can affect pelvic alignment. Misalignment in the pelvis can contribute to issues such as pelvic pain, incontinence, and other dysfunctions.

Symptoms of Pelvic Floor Dysfunction Linked to Ankle Injuries

- Pelvic Pain: Discomfort in the pelvic region that might seem unrelated to your ankle.

- Incontinence: Unintended leakage of urine due to pelvic floor weakness or dysfunction. (Especially with Running)

- Lower Back Pain: Compensatory changes from an ankle injury can lead to lower back pain, which is often associated with pelvic floor issues.

- Gait Abnormalities: Noticeable changes in how you walk or stand, which may be subtle but impactful.

Addressing the Issue

1. Comprehensive Assessment: A thorough evaluation by a physical therapist to identify any compensatory patterns or misalignments caused by the ankle injury.

2. Pelvic Floor Physical Therapy: Targeted exercises and techniques to strengthen and coordinate the pelvic floor muscles, improving function and reducing symptoms.

3. Ankle Rehabilitation: Addressing the root cause by rehabilitating the ankle with specific exercises to restore strength, stability, flexibility, and proper movement patterns.

4. Postural and Gait Training: Learning how to maintain proper posture and move efficiently to minimize strain on the pelvic floor and other parts of the body.

5. Integrative Approach: Combining pelvic floor therapy with ankle rehabilitation for a holistic approach to healing and prevention.

Conclusion

Understanding the connection between prior ankle injuries and pelvic floor dysfunction is crucial for effective treatment and prevention. By addressing both the ankle and pelvic floor through targeted therapy and exercises, you can improve your overall function and quality of life. If you suspect an old ankle injury might be affecting your pelvic health, seek professional guidance to get back on track.

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Don't let an old ankle injury disrupt your pelvic health. Contact us today to schedule a consultation and learn how we can help you achieve optimal well-being through comprehensive pelvic floor and ankle rehabilitation.

Enhancing Pelvic Floor Health with 360-Degree Breathing

Breathing is something we do without thinking, yet it has a profound impact on our overall health, especially when it comes to pelvic floor function. As a pelvic floor physical therapist, I often educate clients on the importance of 360-degree breathing, a technique that can enhance pelvic floor coordination and overall core stability. In this blog, we'll explore what 360-degree breathing is, how it benefits pelvic floor health, and how you can incorporate it into your daily routine.

Understanding 360-Degree Breathing

360-degree breathing, also known as diaphragmatic breathing or belly breathing, involves expanding your ribcage in all directions—front, sides, and back—while you inhale. This method contrasts with shallow chest breathing, which primarily uses the upper chest and can lead to decreased oxygen intake and increased tension in the body.

The Connection Between Breathing and the Pelvic Floor

The diaphragm and the pelvic floor are part of the core muscle group, which also includes the deep abdominal muscles and the muscles of the lower back. These muscles work together to support the spine, control intra-abdominal pressure, and facilitate movement. Proper breathing patterns are essential for maintaining this coordination.

When you breathe deeply and fully engage your diaphragm, it moves downward, creating space for the lungs to expand. This downward movement causes a corresponding relaxation of the pelvic floor muscles. Conversely, during exhalation, the diaphragm moves up, and the pelvic floor muscles gently contract. This coordinated movement helps maintain pelvic floor health and function.

Benefits of 360-Degree Breathing for Pelvic Floor Coordination

1. Improved Muscle Coordination: 360-degree breathing promotes the synchronized movement of the diaphragm and pelvic floor, enhancing muscle coordination and reducing the risk of dysfunction.

2. Reduced Pelvic Floor Tension: By encouraging the natural rhythm of muscle relaxation and contraction, this breathing technique helps reduce pelvic floor tightness and tension.

3. Enhanced Core Stability: Proper breathing supports the core muscles, providing better stability for the pelvis and lower back, which is crucial for overall movement and posture.

4. Stress Reduction: Deep, diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress, which can positively impact pelvic floor function.

How to Practice 360-Degree Breathing

Incorporating 360-degree breathing into your routine is simple and can be done anywhere. Here’s a step-by-step guide:

1. Find a Comfortable Position: Sit or lie down in a comfortable position with your back supported and your shoulders relaxed.

2. Place Your Hands: Place one hand on your chest and the other on your abdomen, just below your ribcage.

3. Inhale Deeply: Breathe in slowly through your nose, focusing on expanding your ribcage in all directions—front, sides, and back. You should feel your abdomen rise and your lower ribs expand. Your chest should remain relatively still.

4. Exhale Slowly: Exhale gently through your mouth, allowing your abdomen and ribcage to return to their resting position.

5. Repeat: Continue this breathing pattern for several minutes, focusing on the movement of your diaphragm and the relaxation of your pelvic floor.

Conclusion

Understanding and practicing 360-degree breathing can significantly enhance pelvic floor coordination and overall core stability. This simple yet powerful technique helps reduce pelvic floor tension, improve muscle coordination, and promote relaxation.

If you're experiencing pelvic floor issues, incorporating 360-degree breathing into your routine can be a beneficial addition to your treatment plan. For personalized guidance and support, contact us today to schedule an appointment and learn more about our pelvic floor physical therapy services.

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Breathe deeply and improve your pelvic floor health with professional guidance. Contact us today to book your appointment, and let us help you achieve optimal wellness.

How Weak Glutes Contribute to Pelvic Floor Tightness: Understanding the Connection

When it comes to pelvic floor health, many factors come into play. As a pelvic floor physical therapist, I often see clients who are surprised to learn that their pelvic floor issues might be linked to weak glutes. In this blog, we'll delve into the connection between weak glutes and pelvic floor tightness, explaining how strengthening your glutes can help alleviate pelvic floor dysfunction.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles that support the pelvic organs, including the bladder, bowel, and uterus. These muscles are crucial in maintaining continence, supporting sexual function, and stabilizing the core. When the pelvic floor muscles are tight or overactive, it can lead to a range of issues, including pain, incontinence, and difficulty with certain physical activities.

The Role of the Glutes

The glutes, or gluteal muscles, are a group of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are not only essential for movement and stability but also play a significant role in supporting the pelvis. Strong glutes help maintain proper pelvic alignment and movement, which is crucial for the overall function of the pelvic floor.

How Weak Glutes Lead to Pelvic Floor Tightness

1. Pelvic Instability: Weak glutes can lead to pelvic instability, causing the pelvis to tilt or shift. This instability forces the pelvic floor muscles to compensate, often leading to overactivity and tightness as they try to stabilize the pelvis.

2. Altered Movement Patterns: When the glutes are weak, other muscles, including the pelvic floor, may take over to perform movements that the glutes should handle. This can lead to overuse and tightness in the pelvic floor muscles.

3. Postural Changes: Weak glutes can contribute to poor posture, such as an anterior pelvic tilt. This change in posture can put additional strain on the pelvic floor muscles, leading to tightness and discomfort.

4. Core Muscle Imbalance: The glutes are part of the core muscle group, which includes the pelvic floor, abdominals, and lower back muscles. Weak glutes can disrupt the balance of this muscle group, causing the pelvic floor to become tight as it attempts to compensate for the lack of support from the glutes.

The Importance of Strengthening Your Glutes

Strengthening the glutes can help address the root cause of pelvic floor tightness. Here are some benefits of having strong glutes:

- Improved Pelvic Stability: Strong glutes provide better support for the pelvis, reducing the need for the pelvic floor muscles to compensate.

- Enhanced Movement Efficiency: With stronger glutes, movement patterns become more efficient, reducing the strain on the pelvic floor.

- Better Posture: Strengthening the glutes can help correct postural imbalances, alleviating pressure on the pelvic floor.

- Balanced Core Function: A strong and balanced core, including the glutes, promotes overall pelvic floor health.

Conclusion

Understanding the connection between weak glutes and pelvic floor tightness highlights the importance of a comprehensive approach to pelvic floor health. By strengthening your glutes, you can improve pelvic stability, correct movement patterns, and alleviate pelvic floor dysfunction.

If you're experiencing pelvic floor issues, consider incorporating glute exercises into your routine and consult with a pelvic floor physical therapist for personalized guidance. Taking care of your glutes is not just about aesthetics or athletic performance—it's a crucial component of maintaining a healthy, functional pelvic floor. Let's prioritize holistic fitness for a better quality of life.

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If you’re dealing with pelvic floor tightness or other related issues, don’t wait to seek help. Contact us today to schedule an appointment and start your journey toward better pelvic health. Contact our office to learn more about our services and how we can help you achieve optimal wellness.

Why Do I Have Urinary Leakage?

Your pelvic floor serves as a vital support system for your pelvic organs. However, research reveals that a significant number of women experience hypertonicity in their pelvic floor muscles, characterized by a contracted and shortened position.

Consider your pelvic floor as you would a trampoline—it must possess the capacity to dynamically lengthen and contract to effectively support your organs, much like a trampoline flexes and rebounds.

Contrary to popular belief, experiencing leakage doesn't necessarily signify weakness. The misconception that strengthening alone can alleviate the issue overlooks a critical aspect: the need for lengthening. Merely focusing on "strengthening" by further shortening already contracted muscles can disrupt motor control and hinder the coordination of relaxation and contraction. Hence, the indiscriminate practice of Kegels may exacerbate symptoms rather than resolve them.

When was the last time you consciously worked on lengthening your pelvic floor? Have you ever received advice to prioritize lengthening over strengthening? The analogy of a bent elbow illustrates this concept aptly: just as a bent elbow struggles to pick up objects without first straightening, a shortened pelvic floor lacks the space to effectively contract further to support the bladder, resulting in leakage.

Pelvic floor hypertonicity (PFH) is prevalent and associated with various urological, gynecological, gastrointestinal, and sexual issues, along with chronic pelvic pain. Despite its high prevalence, Kegels alone aren't the “Gold Standard” for pelvic floor dysfunction. Instead, they risk exacerbating the condition by further shortening an already compromised muscle group, leading to failure.

Having a shortened muscle doesn't necessarily equate to strength. To effectively strengthen a muscle group like the pelvic floor, we must first focus on facilitating its full range of motion through dynamic movements. Despite their small size, the muscle fibers in the pelvic floor are incredibly powerful, akin to those found in your hamstrings.

Moreover, hormonal imbalances, particularly a reduction in estrogen, can contribute to urinary leakage by causing rigidity in the urethra and pelvic floor atrophy. Understanding the root cause of your leakage is essential for effective treatment. Therefore, it's highly recommended to consult with a pelvic floor physical therapist for a personalized assessment and targeted treatment plan tailored to address your specific symptoms. By addressing the underlying issues, you can take proactive steps towards achieving long-term relief and pelvic floor health.

In addressing pelvic floor dysfunction, it's crucial to shift the focus from exclusively strengthening to incorporating techniques that promote both lengthening and strengthening. By understanding and prioritizing the need for balanced muscle function, we can better manage and prevent pelvic floor issues, restoring comfort and confidence.

Learn the 3 Types of Urinary Leakage:

• Stress Urinary Incontinence (SUI):

  Stress urinary incontinence (SUI) is a common type of urinary incontinence characterized by the involuntary leakage of urine during physical activities that exert pressure on the bladder or pelvic floor. These activities may include coughing, sneezing, laughing, lifting heavy objects, or even just standing up. Unlike urgency urinary incontinence, which is caused by bladder muscle contractions, SUI occurs due to weakened or damaged muscles and tissues that support the bladder and urethra.

  Examples: Coughing, sneezing, laughing, and jumping.

• Urgency Urinary Incontinence (UUI):

  Urgency urinary incontinence (UUI) is a type of urinary incontinence characterized by a sudden and strong urge to urinate, followed by an involuntary loss of urine. This condition often occurs unexpectedly and can significantly impact a person's quality of life.

  The key feature of UUI is the sense of urgency, where the individual feels a sudden and compelling need to urinate that is difficult to control. This urgency can be triggered by various factors such as hearing running water, touching water, or simply the thought of using the restroom.

  UUI is typically caused by an overactive bladder (OAB), which is a condition characterized by abnormal contractions of the bladder muscle. These contractions can occur involuntarily, leading to the sudden urge to urinate even when the bladder is not full.

  Examples: Running water, walking through a doorway, or putting your keys in a door

• Mixed Urinary Incontinence (MUI):

  Mixed Urinary Incontinence (MUI): Mixed urinary incontinence combines features of both SUI and UUI, where individuals may experience leakage due to both physical activity and sudden urges. This combination often presents challenges in diagnosis and management, as it requires addressing both the weakened or tight pelvic floor muscles and the overactive bladder contractions simultaneously. Factors contributing to MUI can vary widely and may include a combination of pregnancy, aging, neurological conditions, or hormonal imbalances.

  While urinary leakage can significantly impact one's quality of life, understanding the distinctions between stress urinary incontinence, urgency urinary incontinence, and mixed urinary incontinence is essential for effective management and treatment. By recognizing the underlying causes and symptoms associated with each type, individuals can work with healthcare professionals to develop personalized strategies to regain bladder control and improve overall well-being. Stay tuned for our upcoming blogs, where we'll delve deeper into each type of urinary leakage and explore treatment options in detail.

Stop Leakage By Starting HERE.

Understanding proper breathing techniques is paramount in addressing pelvic floor hypertonicity and promoting relaxation within the central nervous system.

Let's start with belly breathing, also known as diaphragmatic breathing, which is a foundational practice. Rather than the commonly demonstrated method of breathing upward, belly breathing allows the diaphragm to descend, enabling the lungs to fully expand. Contrary to societal norms dictating that we should suck in our stomachs to appear slimmer, this action inhibits diaphragmatic breathing and increases tension in the pelvic floor.

Ever heard of the vagus nerve? It serves as a counterbalance to the body's "fight or flight" response, inducing a relaxation response. Guess what activates the vagus nerve? You got it—diaphragmatic breathing. This explains why practices like meditation and yoga often incorporate this technique to soothe the central nervous system, bringing about a sense of calm. Hence, the familiar advice to "just breathe" in moments of panic.

But how does this relate to leakage? Picture this: with a deep inhalation, your belly expands, prompting relaxation in the pelvic floor. As you exhale, engage your pelvic floor and abdominal muscles, as though you're zipping up a zipper.

Now, imagine the onset of a sneeze. Inhale deeply, allowing your belly to expand and your pelvic floor to relax. As the sneeze approaches, brace your pelvic floor and abdominals, supporting your organs to release the sneeze fully, rather than holding it in to minimize intra-abdominal pressure. Here, the analogy of the trampoline relaxing and contracting comes to life.

This is merely scratching the surface! Consult a pelvic floor physical therapist to delve deeper into the causes and treatments for your specific type of leakage. Remember, there is hope, and you need not rely on pads or liners. Leakage may be common, but it is not normal, and with the right approach, it is entirely treatable!

COZEAN PELVIC DYSFUNCTION Screening Tool

Instructions: Check all that apply:

1. I sometimes have pelvic pain (in genitals, perineum, pubic or bladder area, or pain with urination) that exceeds a "3" on a 1-10 pain scale, with 10 being the worst pain imaginable.

2. I can remember falling onto my tailbone, lower back, or buttocks (even in childhood).

3. I sometimes experience one or more of the following urinary symptoms: Accidental loss of urine. Feeling unable to completely empty my bladder. Having to void within a few minutes of a previous void. Pain or burning with urination. Difficulty starting or frequent stopping/starting of urine stream.

4. I often or occasionally have to get up to urinate two or more times at night.

5. I sometimes have a feeling of increased pelvic pressure or the sensation of my pelvic organs slipping down or falling out.

6. I have a history of pain in my low back, hip, groin, or tailbone or have had sciatica.

7. I sometimes experience one or more of the following bowel symptoms: Loss of bowel control. Feeling unable to completely empty my bowels. Straining or pain with a bowel movement. Difficulty initiating a bowel movement.

8. I sometimes experience pain or discomfort with sexual activity or intercourse.

9. Sexual activity increases one or more of my other symptoms.

10. Prolonged sitting increases my symptoms.

**IF YOU CHECKED 3 OR MORE BOXES, PELVIC FLOOR DYSFUNCTION IS LIKELY. CONSIDER TALKING TO A PELVIC HEALTH PHYSICAL THERAPIST

Warrior Physical Therapy LLC

Screening Tool Created By: Nicole Cozean, PT, DPT, WCS, CSCS