Hey there, wellness warriors! Ever find yourself rushing through a bathroom break or sucking in your stomach for that perfect photo? Well, it's time to rethink those habits, especially when it comes to your pelvic floor health. Today, we're diving into the expert advice of Sara Reardon, aka "the Vagina Whisperer," who's got some crucial tips to keep your pelvic region happy and healthy.
1. Stop Power Peeing
First up on the no-no list is "power peeing." That's right, pushing hard to pee might seem efficient, but it's actually weakening your pelvic floor. Sara’s advice? Just relax and let your bladder do its job. No need to rush the process!
2. Use a Stool to Poop
Remember the squatting position from your potty-training days? It turns out, it’s still relevant. Keeping your knees above your hips helps relax your pelvic floor, making it easier to do your business without straining. A simple stool can be your best friend here, helping align your body just right.
3. Ditch the 'Just in Case' Bathroom Trips
Heading to the restroom ‘just in case’ might seem smart, but doing so too often can actually train your bladder to signal the need to go more frequently than necessary. Stick to going every two to four hours during the day and try to limit those nighttime trips to twice.
4. Listen to Your Body's Signals
While overusing the bathroom can be an issue, ignoring the urge to go is just as problematic. Holding it in too often can lead to tension and difficulties in voiding completely. So, when nature calls, answer!
5. Stop Sucking in Your Stomach
Many of us are guilty of pulling in our bellies to look thinner. However, this habit can cause chronic tension in the pelvic floor. Sara suggests letting your stomach relax to avoid these issues, promoting a healthier core and pelvic floor.
6. Don’t Ignore Leaks
If you find yourself leaking a bit when you laugh, sneeze, or jump, it’s time to take action. While a tampon might offer a quick fix by supporting the pelvic walls, it’s crucial to address the underlying issues with a healthcare provider or a pelvic floor therapist.
7. Be Cautious with Kegels
Lastly, while Kegel exercises are great for strengthening the pelvic floor, they’re not a cure-all. If you’re experiencing tension or spasms, Kegels might actually worsen your symptoms. In these cases, focusing on relaxation rather than strengthening is key.
Wrapping Up
Understanding and caring for your pelvic floor can lead to better health and improved quality of life. Sara Reardon’s tips remind us that sometimes, it's the simplest changes that can make the biggest difference. So, next time you think about rushing through your routine or sucking in for that selfie, remember these pelvic floor pointers and choose health over haste.
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