As the holiday season approaches, many of us are looking forward to a season full of fun, family, and festive activities! However, this time of year often brings extra stress from last-minute gift shopping, family gatherings, and busy travel schedules. All of the late nights, traveling, and fun festive treats can cause us to neglect our usual exercise and self-care routines. This increase in stress can affect various aspects of physical health, including your pelvic floor. This added tension can cause the pelvic floor muscles to become overactive, potentially leading to bladder leakage, pelvic pain, or bowel discomfort.
Bladder leakage, otherwise known as urinary incontinence, is a common symptom of pelvic floor dysfunction. This condition refers to the inability to control urination, which can be both frustrating and embarrassing. While incontinence is more common with age, it is by no means an inevitable part of getting older. In fact, taking proactive steps, such as strengthening your pelvic floor through exercises, like kegels, can greatly reduce the risk of bladder leakage.
What are Kegel exercises and how do I do it?
Kegel exercises are a simple, yet effective way to strengthen your pelvic floor muscles, which play a critical role in controlling bladder function.
To perform a Kegel, imagine trying to stop the flow of urine by tightening and holding the muscles in your pelvic region. The best way to determine if you are using the correct muscles is to try to stop your urine stream mid-flow during urination. You will feel the pelvic floor muscles tighten and move up, but you should not feel your thighs, buttock or abdomen tighten during this contraction.
Once you learn how to do them, please avoid practicing Kegel exercises while urinating more than twice a month. If performed correctly, aim to do this exercise 3 times a day. Ensure your bladder is empty and lie down on your back with your knees bent (hooklying position). Tighten your pelvic floor muscles, hold the contraction for 3 to 5 seconds, then relax for 3 to 5 seconds, and repeat 10 times.
Staying Proactive This Holiday Season and Beyond
The holidays can be a whirlwind of activity, but don’t let that stop you from prioritizing your pelvic health. Along with Kegel exercises, being mindful of your stress levels, sleep patterns, and hydration can help keep pelvic floor issues at bay.
By focusing on your pelvic health now, you’ll be able to navigate the holiday season with greater ease and empower yourself to enjoy life more fully and confidently long after the festivities have ended.
If you are experiencing ongoing issues with bladder leakage, pelvic pain, or bowel discomfort, it might be time to consider pelvic floor physical therapy. Our personalized approach can provide you with the guidance you need to address your symptoms effectively. To schedule a consultation appointment with our pelvic floor physical therapist, Dr. Maya Bizik, please call us at 619-260-0750 or email info@innovativept.net.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art practice located in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.