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5 things you can do daily to look after your pelvic floor and bladder habits.

- posted by Joan Palmer.

  1. Try to drink at least 1.5-2 litres of water a day.  This will help to reduce the likelihood of constipation.  Constipation is an issue with the pelvic floor as any straining motion will cause you to bear down on the pelvic floor which could over time lead to pelvic organ prolapse. 
  2. Don’t hold your breath when lifting.  If you hold your breath this will increase the pressure within the intra-abdominal cavity which causes downward pressure on the pelvic floor which again could lead to pelvic organ prolapse.  Think about how you breathe on lifting your baby/toddler, the buggy in and out of the car and those bags of groceries.
  3. Don’t hover over the toilet seat, sit down properly!  If you hover, you won’t be able to release your pelvic floor muscles correctly and that in turn will mean you can’t empty your bladder fully. It also means that your pelvic floor muscles aren’t able to work in the correct sequence and if this happens a lot they will develop bad habits. 
  4. Keep active!  By keeping active you are encouraging your muscles to work, including your pelvic floor.  If you lead a sedentary lifestyle then try to factor in some regular upright active exercise, even if it’s just walking to get your muscles back into action.  Many muscles around the abdominal and upper leg region work in conjunction with your pelvic floor so all areas will get a work out.
  5. Don’t visit the toilet ‘just in case’. Your bladder is itself a muscle so if it is continually emptying too soon the muscle isn’t being worked to its full capacity.  You can retrain the bladder to hold more urine before you need to empty it by making sure that you really need to go when you do.  You should only need to visit the toilet 5-7 times during the daytime. 

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