Here are 7 things pelvic floor health expert Sara Reardon wants you to stop doing

Here are 7 things pelvic floor health expert Sara Reardon wants you to stop doing

There may be a an entire month dedicated to pelvic painbut generally speaking, the pelvic floor – as in the muscles and connective tissue that stabilize the core and come into play during sex, peeing and bowel movements – are not something people spend a lot of time talking about. “No one says, ‘Look at my new pelvic floor workout’” Sarah Reardon tells Yahoo Life. But as pelvic floor health therapist and doctor of physiotherapy known as “the vagina whisperer” on social media, where his more than 600,000 Instagram followers include Kaley Cuoco and Michelle Branch, Reardon makes a living discussing bladder and bowel issues, strengthening exercisespainful sex, postpartum recovery and other pelvic floor topics.

According to Reardon, it’s common for people (mainly women) to experience pelvic floor pain and other pelvic health issues. The pelvic floor, which supports the bladder, bowels and uterus, tends to weaken with age or following pregnancy or childbirth (even with a C-section, Reardon points out), but it is important to keep it strong and healthy. rarely made a priority, she said. Most people’s attitude is, “Oh, let’s talk about it later.” »

In the meantime, there are things we do every day that further affect our pelvic floor – and this is something that needs to be addressed sooner rather than later.

“The situation is not getting better, it’s only getting worse,” Reardon says. “Our hormones start to change, we start to have more weakness as we age. … We kind of have to worry about these things now, because the situation doesn’t get better, especially after menopause.

So what mistakes might you be making and how can you restore your pelvic health? Here’s what Reardon suggests.

Reardon calls this “power peeing” and it’s something you might do in an effort to completely empty your bladder. However, this weakens the pelvic floor. “[You] “You can just sit back and relax because your bladder is a muscle that expels urine for you,” says Reardon. “You just need to relax your pelvic floor.”

Parents who have gone through potty training may remember this lesson: Squatting with your knees above your hips is an effective way to get things moving. As Reardon says, it’s “the best position to relax your pelvic floor” and avoid straining during bowel movements. A stool — Reardon recommends those sold by Pot squat – or, in a pinch, a trash can turned on its side, can help you get into position. “Just raise your heels and lean forward,” says Reardon.

You might be tempted to take one last trip to the bathroom before leaving the house or going to bed. But if you don’t really need to urinate at that time, it can become a self-fulfilling prophecy, according to Reardon, who says the normal frequency for peeing is every two to four hours during the day and up to two hours. times at night. Going…

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