January is normally the time when we pause, look back on the past year and decide if there are any changes we want to make in our lives. If you’re having trouble finding some positive additions to your new year, maybe I can help. Here are my top 3 pelvic floor resolutions. Maybe you’re already practicing these techniques, but if not, try them out and see if they help improve your pelvic floor health going into this new year!
No “just in case peeing”. I get it. It’s annoying trying to find a bathroom when you’re out in public, let alone knowing if the one you find is clean. However, if you constantly are making yourself urinate when you don't have to, you can train your bladder to want to empty when it's not full. This might cause your bladder to never properly fill up and cause you to feel like you have to urinate more frequently. It's important to let your bladder function normally and listen to your body’s urge to go when you have it.
Use a Squatty Potty. A lot of my patients have heard of a Squatty Potty, but have no clue why they would need or want one. Let me help clear things up. The position of placing your feet on a Squatty Potty while having a bowel movement helps to open the anorectal angle to allow for easier and faster elimination, while decreasing the need to push/strain to have a bowel movement. This is less stress on your pelvic floor and improved bowel/toileting techniques.
Breathe! If there is one thing you can do for your pelvic floor and overall health, it would be to take some mindful breaths throughout your day. Breathing helps connect your diaphragm and pelvic floor, helping to relax any tension, lower stress, and can keep your nervous system out of the fight or flight response. Set a timer for 5 minutes and take focused breaths in through your nose while letting diaphragm fully expand and feeling breath travel down to pelvic floor, and a nice slow exhale through your mouth can do wonders for your health.
I hope these techniques will be helpful to improve your pelvic health this year! I wish you all a Happy New Year!