While all parts of this week make up a more complete, whole and functioning body. The pelvic floor is vital to what I consider to be our life line. It contributes to our confidence, and being insecure or embarrassed about these issues can lead to all of the other issues discussed this week. We can all have Urinary Incontinence (U.I), no one is immune from this disorder unless you are doing daily exercises to strengthen and connect to this muscle. Just like you contract your quadricep, you should be able to contract and relax your pelvic floor on command. You can try it while you go to the bathroom, starting and stopping will allow you to feel the muscle and make sure you are aware of where and how the muscle works. For men that is bladder and bowel and for women that is bladder, bowel and uterus. It spans the distance from your pubic bone to your coccyx. To start the exercises, I recommend sitting on a yoga block. Sit tall and feel the ischial tuberosity (sitz bones) press into the block. Lift up the pelvic floor, drawing in and up, creating a pitch in the tent like muscle. Hold it for three to five seconds, then release and relax, feel the tent collapse. Try this a couple of times before trying to hold each position for three to five breaths.
As always, if you feel like you have a U.I. disorder I would highly recommend seeking out a specialist who can help you. If you do not suffer from U.I. I would highly recommend doing these exercises every day, multiple times throughout the day. Keeping the muscle strong and your brain connected to your bathroom habits. I just want to put this out there, it is not normal to pee your pants, it is not a condition that you should live with and it is within your control.
While we are on this topic, it is also important to have proper water intake and a balanced diet. You should be taking multiple trips to the bathroom everyday. I am not referring to just your bladder, that is one system. We must be going to the bathroom to empty our colon as well. When you are not regular with your bathroom habits you MUST examine both your diet and your stress levels.