Therapeutic Associates Physical Therapy

🌟4 Daily Habits to Support Your Foundation🌟

1. Stay Hydrated for Muscle and Organ Health
It’s easy to get caught up in the whirlwind of a busy day, but ensuring you’re adequately hydrated is non-negotiable. Hydration plays a vital role in maintaining the health of your pelvic floor muscles, supporting their elasticity and flexibility. Dehydration can lead to issues such as constipation and urinary tract infections, which can negatively impact pelvic floor function. Keep a water bottle handy and sip throughout the day to stay hydrated.

2. Listen to Your Body’s Signals
Whether you are tied to a desk or flying from task to task on a busy day, it’s tempting to ignore the urge to use the bathroom. However, holding in urine or delaying bowel movements can stress the pelvic floor muscles and lead to pelvic floor dysfunction over time. Make it a priority to tune in to your body’s signals and take regular bathroom breaks, even on the busiest days.

3. Use the “Blow Before You Go” Technique
Another important tip is to focus on our breathing, particularly when exerting ourselves whether it’s for work or fun. Exhaling gently during activities that require exertion optimizes our internal pressure. By managing this “core canister” pressure, you can reduce strain on the pelvic floor muscles and minimize the risk of dysfunction.
And if your role requires sitting at a computer all day? Be sure to get up and stretch every single hour! Our muscles need blood flow and movement for healthy function, and sitting for prolonged periods can lead to muscle stiffness and decreased blood flow to our pelvic organs.

4. Check-In with Your Body Throughout the Day
Self-awareness is key to maintaining pelvic floor health. Take moments throughout the day to check in with your body and identify any areas of tension or stress. Are you holding your breath during stressful situations? Do you notice yourself clenching your glutes or pelvic floor muscles? Recognizing these patterns allows you to intervene and practice relaxation techniques such as deep breathing and pelvic floor relaxation exercises.

The journey to health and wellness starts from the ground up. Read our blog to learn more about empowering your Movement! https://www.therapeuticassociates.com/pelvic-floor-health-guide/

If you need guidance or support along the way, don’t hesitate to reach out to one of our specialized pelvic health physical therapists. Skilled therapists specialize in assessing and treating these issues, offering personalized guidance to help you reclaim control over your body and your life. Together, let’s embrace pelvic floor wellness and thrive in every aspect of our lives.