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Urinary Related Pelvic Health Tips

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By Kristin Kenny, PT, DPT

Not many people realize that there are physical therapists specially trained in pelvic floor rehabilitation. These therapists are available to help both men and women suffering from conditions such as incontinence (urinary or fecal), constipation, pelvic pain or dysfunction (including vaginal, urethral, perineal, rectal, scrotal or abdominal), pregnancy-related problems, post-surgical pain or dysfunction, erectile dysfunction, and prolapse.

We are proud to say that two of our ARC Physical Therapy clinics feature pelvic floor therapists (Westmont and Orland Park). Over the next month, Kristin Kenny (one of our Pelvic Floor Physical Therapists), will share some specific pelvic floor health tips.

Urinary Related Pelvic Floor Health Tips:

  • Sit when you urinate (no squatting or hovering over the toilet), it allows your pelvic floor muscles to relax as they should to work properly.
  • You should not leak urine if you cough, sneeze or laugh (unless you are pregnant – the baby can jump on your bladder).
  • If you feel you are unable to completely empty after urinating, lean forward or stand up and sit back down and relax to see if you are able to urinate more completely.
  • To perform a Kegel correctly (doctors don’t always explain this one well!) tighten your pelvic floor muscles like you are going to pull a tampon up and in (or you can try with your finger) or stop the flow of urine or gas without squeezing buttocks or tightening abdominals. Hold 5-10 seconds 5-10 times, and 10 quick (1-2 second hold) contractions.  1-2 x /day. Stop if you are unable to tell if you are contracting or relaxing.
  • To help prevent leaking urine, squeeze your heels together before you cough, laugh or sneeze.

To talk with a therapist regarding your pelvic floor related questions, please call us at (630) 323-8646.

 

Suggested similar articles:

-bowel related pelvic health tips

-pelvic pain related health tips

-pregnancy and postpartum related pelvic health tips 


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