Bladder Protection

We spend approximately 15 hours peeing every year. The pelvic floor muscles are intimately involved in this process. This is why, how and when you empty your bladder can make a significant difference overtime in pelvic floor health.

The Goal

Exquisite toilet and bladder habits.

Ways to protect bladder function

Recommended posture for bladder emptying
  • Sit down, don’t hover
  • Feet are flat on the floor
  • Knees are shoulder width apart
  • Draw yourself up tall, look forward, ensure that the curve in your lower back remains
  • Relax your abdominal wall completely, then further expend it a touch
  • Relax your pelvic floor
Execution
  • Maintain soft belly and even breathing
  • Avoid speeding up the urine flow
  • Aim to complete in one segment
  • Pay attention to how much fluid is exiting your bladder (pee for 10-15 seconds)
  • When you finish wait a moment until your bladder empties completely
  • If you are using a tampon and it is timely, remove it for bladder emptying.
Good Bladder/Toilet Habits
  • Aim for a full bladder (not over-full!) every time before emptying it
  • Hold on for 3-5 hours (unless increased fluid intake)
  • Practice urge control when needed
  • Keep up healthy hydration levels
  • No coughing, laughing, blowing your nose or talking while sitting on the loo.
  • Minimise toilet time. Leave your mobile phone and magazines outside.
  • Avoid peeing in the shower.

Implement

Examine your habits and consistently make alterations when required. Here are some inquiries:

  • Do you allow yourself enough time to pass urine?
  • Can you start the urine flow easily?
  • Do you experience any pain associated with urination?
  • Can you complete urination without straining and in one segment?
  • Do you pee for 10-15 seconds most of the time?
  • Can you avoid using the bathroom at night more than once?
  • Do you experience any post urination dribble?

Hot Spot

Urinary urgency and frequency issues can be bothersome. Our tips to tackle these can be helpful.

If your leggings are too tight around your thighs push them down below your knees to free inner thigh tension while on the toilet.

If you experience post urination dribble empty your bladder in a more forward leaning position. The aim is to increase the forward tilt of the pelvis. Alternatively when you finish stand up, swirls your hips and sit back down to see if you can pee out the last little bit.

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