Archive for the ‘“How to” / Tips’ Category

“What exercises are best to stop urine leaking?”

Friday, January 6th, 2012

“Leaking”, also known as stress urinary incontinence is caused by over stretching or weakening of the pelvic floor muscles.  This can be caused by child birth, repeated heavy lifting, ligament laxity, or pelvic surgery.

Alleviate “leaking” by strengthening the pelvic floor muscles:

  1. Long Contractions – to give your muscles strength and endurance.
  2. Quick Contractions – to allow you to activate your muscles quickly when you sneeze, laugh or lift.
  3. Integrate Pelvic Floor Activation into Daily Activity – this will become an automatic reaction after training and is effective for long term maintenance.
  4. Learn to Relax your Pelvic Floor Muscles to Avoid Overuse – to avoid leaking we often try to hold the pelvic floor muscles all the time.  Like any overuse injury this results in weakening of the muscles. Proper strengthening of the pelvic floor will give you the confidence to know you can activate your pelvic floor when needed and let the muscles relax the rest of the time.

The Bladder Cure DVD is a self-guided pelvic floor muscle re-education program. ORDER NOW.

TURP surgery and loss of urinary control

Friday, December 16th, 2011

Inquiry:  I had the TURP surgery, now I have no urge to urinate, when I stand urine will start. I have no control.

Response:  Some research has shown that after TURP surgery early intervention of pelvic floor muscle re-education can be effective for quicker improvement of urinary symptoms.  “The exercises are simple and easy to perform…and therefore should be recommended to all cooperative patients after TURP.”  Research link  To find your pelvic floor muscles tighten around your back passage, as if stopping gas, and also activate muscles to stop the flow of urine, then release.

The Bladder Cure DVD is a self-guided pelvic floor muscle re-education program. Order now.

Help for Nighttime Frequency

Tuesday, May 17th, 2011

If you are making 4-5 trips to the restroom per night look at your daytime habits.  Your daytime habits may be partly to blame for your frequency.  As we sleep our body clears itself of excess fluid so, consuming large quantities of foods that cause water retention during the day may result in frequent urination at night.   Things to do to help:

  1. Foods – limit consumption of salt, sugar and carbohydrates which cause water retention.
  2. Put Your Feet Up – elevate your legs above your heart for 15-30 minutes during the day or evening to reduce leg swelling and get rid of excess fluid before sleeping.
  3. Water – limit water consumption 3-4 hours before bedtime.

Order The Bladder Cure program today for your complete guide to relief from urinary incontinence and overactive bladder.

The Bladder Cure – 5 Top Benefits for Men

Sunday, October 24th, 2010

The pelvic  “core” muscles have been shown to play a significant role in many body functions. The pelvic “core” includes the pelvic floor muscles, the deep abdominal muscles, and the hip muscles.  Keeping this group of muscles strong has many benefits:

1. Stops Bladder Leaking. The pelvic “core” aids in normal bladder function.

2. Bladder Urges Decrease. The ability to confidently hold urine reduces anxiety, which can contribute to bladder urge.

3. Low Back Stability Improves. Strong pelvic “core” muscles contribute to stability in the low back.

4. Better Balance. The pelvic “core” muscles help us response to balance challenges.

5. Erectile Dysfunction Improves. The pelvic floor muscles play an integral role in sexual function.

The comprehensive nature of The Bladder Cure program offers many benefits to the user. With practice the techniques quickly become a normal part of your lifestyle and daily activity.  Order today!

Regain the freedom, confidence and control you deserve!

The Bladder Cure – 5 Top Benefits for Women

Sunday, September 26th, 2010

The pelvic  “core” muscles have been shown to play a significant role in many body functions. The pelvic “core” includes the pelvic floor muscles, the deep abdominal muscles, and the hip muscles.  Keeping this group of muscles strong has many benefits:

1. Stops Bladder Leaking. The pelvic “core” aids in normal bladder function.

2. Bladder Urges Decrease. The ability to confidently hold urine reduces anxiety, which can contribute to bladder urge.

3. Low Back Stability Improves. Strong pelvic “core” muscles contribute to stability in the low back.

4. Better Balance. The pelvic “core” muscles help us response to balance challenges.

5.  Sexual Pleasure Improves. The pelvic floor muscles play an integral role in sexual function.

The comprehensive nature of The Bladder Cure program offers many benefits to the user. With practice the techniques quickly become a normal part of your lifestyle and daily activity.  Order today!

Regain the freedom, confidence and control you deserve!

Incontinence Revisited – article

Wednesday, February 3rd, 2010

Published article for general reference and treatment tips – Who’s not talking, Recommendations to make, Questions to ask patients, Facts and statistics.

Click link below:

http://physical-therapy.advanceweb.com/Article/Incontinence-Revisited.aspx

Karen Sebastian, MSPT

Relaxation & Overactive bladder: How it helps

Sunday, January 31st, 2010

Focused relaxation and meditation calm the nervous system.  Practicing such techniques has been shown to be beneficial for relieving bladder spasms and urinary incontinence.

Link to study report:

http://www.sciencedaily.com/releases/2009/05/090504161657.htm

Use the news: An easy to follow breathing technique for relaxation is included in The Bladder Cure DVD.  Order today!

Helping others to help themselves.

Karen Sebastian, MSPT

Bear Hugs and Leaking, oh my!

Saturday, January 16th, 2010

“If my husband surprises me with a big bear hug I lose it right there.”

In this case the pelvic floor is not reacting quickly enough to counter the downward pressure the hug is putting on your bladder.

TIP: When exercising the pelvic floor muscles focus on quick contractions to increase the reaction speed of the muscles.  To train your pelvic floor to respond to force practice doing a quick contraction immediately followed by a pretend cough.  Yes, the pelvic floor muscles are like any other muscle in that they need to be trained for speed, endurance, timing and coordination.  For your complete guided program order “The Bladder Cure” DVD today.

Helping others to help themselves.

Karen Sebastian, MSPT

Pelvic Floor “Kegel” Muscles: Exercise Variations – Part 3

Sunday, January 10th, 2010

Further your control of your pelvic floor muscles by adding variation.  The following techniques will help with urges of overactive bladder and leaking from urinary incontinence.

Think about body positions you get into that trigger urges – lifting or carrying, getting out of your car, bending over to the bottom shelf, gardening, or a position for intimacy.  Any of these positions can put increased pressure on your bladder.

Training your pelvic floor muscles to respond in specific position(s) will help you feel confident and in control.  Practice:

  1. Quickly activate your pelvic floor muscles and then get into the specific position you have identified for yourself.
  2. Get into your practice position and THEN activate your pelvic floor with both quick contractions and longer holds.

You may find it challenging to activate your pelvic floor in a new position but with practice you will see improvement and better control.  For a stronger contraction, learn to activate your other core muscles in tandem with your pelvic floor.  Order The Bladder Cure today!

Helping others to help themselves.

Karen Sebastian, MSPT

Pelvic Floor “Kegel” Muscles: Neutral Pelvic Position – Part 2

Saturday, January 2nd, 2010

How does the position of the pelvis effect the ability of the pelvic floor muscles to contract?

Each muscle in our body responds the best when our bones are in an optimal alignment.  This is true of the pelvic floor muscles as well.  To get the most out of your pelvic floor exercises your pelvis should be in the “neutral” position.  To find your “neutral” pelvic position try this:

Lay on your back, sit forward in a chair, or stand – choose the position you are most likely to use for your pelvic floor exercises at this time.  Rock your pelvis forward, which will cause the arch in your low back to increase.  Next, rock your pelvis back to flatten your low back.  Your “neutral” pelvic position is halfway between theses two extremes.  Note: If you find your  low back is tight this may be a good exercise to loosen it up.

Before doing any pelvic floor exercises go through this preparation to ensure you are exercising in “neutral” position for optimal activation.  Throughout The Bladder Cure DVD program you are instructed to keep your pelvis still and only activate your muscles internally.  By doing this you will get the most out of your pelvic floor exercises, while at the same time be training your body for good posture.  For more instruction order The Bladder Cure DVD today!

Helping others to help themselves.

Karen Sebastian, MSPT