Why are we normalizing the peeing of the pants of adult women??

 

 

I saw a commercial the other day that was really disappointing.  As a former pants pee-er (thanks to years of running, marathons and 3 babies), I find it appalling that Celebrity Brooke Burke is endorsing Poise pads for daily wear to soak up your urine, instead of educating women about how they can likely cure themselves or at the very least minimize the occurrence of the pants peeing.  With pregnancy or age alone, a woman’s pelvic floor weakens. This can cause urinary frequency, stress incontinence and general incontinence.  But much, if not all of it is repairable.

 

My oldest child is 7 years old.  Recently a classmate’s birthday party was at a trampoline park.  Because I have done all of my pelvic floor work, I was able to enjoy jumping with the kids, as were the dad’s. Literally every other mom was sidelined with fear of leakage.  One mom suggested she’d run to CVS to buy pads for them…..  Of course I interjected. I couldn’t help myself. This is my PASSION! Yes today, buy pads at CVS, but let’s all learn how to stretch and strengthen our pelvic floors so we can support our organs and jump, laugh and sneeze worry free!! 

 

Regardless of what the gorgeous Brooke Burke or any other celebrity endorses, women cannot accept pants peeing, low belly bulging or back pain as a side effect of pregnancy or aging! Below are links to my previous posts that will help you address any of these issues.

 

Practice these regularly and then jump with joy!!!!

http://www.yogajournal.com/slideshow/prenatal-yoga-pelvic-floor-sequence-easier-labor-delivery/#10

http://www.yogajournal.com/slideshow/core-concept-soften-middle-for-stronger-core/

 

Response to submitted question-Post baby Diastasis help!

A mama wrote in asking about how best to begin to address healing her diastasis at home.  Here is a step by step of what I practiced to heal my significant diastasis.

1. Breath work

Lie on your back with the knees bent and the feet flat.  Make sure the lower back has not flattened to the ground and yo have the natural curves of the spine.

Begin to inhale fully focusing the breath into the back and side ribs feeling the entire rib cage fill with the breath.  Watch that the belly does not "puff" out greatly as you inhale. Exhale letting everything naturally come back to center. Repeat for 10 rounds of breath.

This is to teach the breath to move into spaces other than just the belly

2. Breath work + the subway

Imagine there is a subway track from where your belly naturally resides today, all the way back to the spine, which we will call the 6th stop along the track. If you could draw the navel all the way to the spine, that would be the 6th stop.  

Keep the inhales exactly the same breathing into the back and side body but this time as you exhale and hop on the subway, draw the navel back to the 3rd stop along the track.  Keep the belly at the 3rd stop as you inhale and with every exhale attempt to move the belly along the track to the 6th stop. Repeat for 10 rounds of breath.

3. Chair work- you will need a yoga strap, mens tie, or towel.

Sit up tall at the edge of the seat with the feet hip width distance apart and firmly planted.  You will hold each end of the wrap in either hand at navel height. The strap presses against your back and crosses in front. So that when each hand pulls, the strap gets tighter.

Putting it all together.  Taking all of the breath work cues, inhaling into the back and side body and as you exhale, draw the navel to the third stop along the subway track.  While this is happening, you pull both ends of the strap tightly so it acts as a corset drawing the muscles back to center.  Release the grip on the strap as you inhale keeping your belly at the 3rd stop and as you exhale toward the 6th stop, once again pull the strap tightly. Repeat for 10 rounds of breath

Do this daily and you will notice big changes rather quickly.  

Public Urination and Kegels Done Right!!

I recently learned that public urination could be considered a sexual offense. I guess I’m grateful the police were not around the 5,000 times I wet myself laughing or sneezing in public post-baby. Urinary incontinence has to be one of the most annoying and embarrassing side effects of pregnancy! I, like many, made the mistake of thinking that as soon as I delivered that 8.2lb weight of love sitting on my bladder, the peeing in my pants would cease….sadly it did not. I was at a loss. I did my Kegels religiously as the Dr. instructed (Kegel=using muscles to stop the flow of urine), yet still the flow was free.

It wasn’t until I visited a Physical Therapist who specializes in Women’s Health that I learned how we are actually meant to do Kegels. It has NOTHING to do with stopping the flow of urine. It has to do with recruiting the muscles of the pelvic floor in a way that draws the muscles together and then lifting them to create strength. She cued me to “imagine the muscles between the two sits bones. Take a breath in, then, as you exhale draw the muscles together like elevator doors closing. When the doors are closed, lift the elevator up. Repeat, with the muscles between the pubic bone and the tailbone. Now, draw all 4 of the points together and lift.” (see image below for pelvic points of origin) Not only did I not “get it” until maybe the 50th attempt, it was completely different from anything I had ever been instructed to do in the past. What I had been doing felt like just squeezing my vagina. She explained that a Kegel done in the way that I had learned, just stopping the flow of urine, can cause tightening of the wrong muscles, which in turn can lead to urinary incontinence and painful sex. I was ecstatic about learning the correct way to do a Kegel and the prospect of no longer needing to bring back-up panties and pants everywhere I went!

 
 

I went to work as I had done before and religiously performed my Kegels. I can report that I no longer have urinary incontinence! In addition to staying dry, my newly found pelvic floor strength also alleviated much of my back pain and sacroiliac joint dysfunction.

*It is important to note that not all cases of urinary incontinence are a result of pelvic floor weakness. In some cases it is a result of some muscles being too tight. Look for a Physical Therapist Specializing in Women’s Health or Pelvic Floor Rehabilitation in your area for an assessment.