The Link Between Bowel Health and Your Pelvic Floor Muscles | Kegel8 Expert Advice

The Link Between Bowel Health and Your Pelvic Floor Muscles | Kegel8 Expert Advice


What importance does bowel health have
on our pelvic floor and our bladder? It’s really important to think about your
bowel in context with your bladder because they’re so close together. If
you’ve got a bladder that tends to not want to fill as well as you feel it
should, and you get that urgency very early in the cycle, or you find your
bladder’s very irritated, it’s always worth checking whether maybe it’s the
bowel putting pressure on the bladder and if you’re not emptying your bowel as
regularly as you need to, or it’s very solid what’s sitting in the bowel for
long times, you can imagine there’s not a lot of space in here, so if you’ve got a
bladder here and then the bowel behind it and the bladder’s trying to fill but
the bowel’s too full and in the way, then you limit how far the bladder can go or
the bladder and the bowel press on each other on the bladder gets annoyed and
says ‘well I’m gonna have to have a wee now’. So there’s no rule about
how often you should go but it should be regular for you and comfortable and easy
to pass. The things that influence bowels the most are your fluid intake. So
keeping enough fluid to keep the bowel soft. Habits: a lot of women are guilty
of always putting off going to the toilet because there’s always something
else more important to do. So establishing a regular toilet habit is
one of the easiest things you can do and then when you get to the toilet, we
talk about three P’s. The first one is your position, so making sure that you
sit with your bottom right back and there’s a lot of science to show that
if your knees are higher than your hips and then you lean forward that is kind
of mimicking a squat position that nature would have had us do otherwise. So
you can put your feet up on a step, you can use a child’s step or you can
buy a step that’s designed to go around the toilet seat neatly and get forward
and lean, so your position and then patience. I think we tend to rush
trying to empty our bowels and recognizing that those people that take
a book in and spend a little bit of time reading – what’s happening there is by
relaxing your mind and relaxing your thinking, you allow your bowel to get on
and do its thing by itself and it needs time to empty. And then finally
when it gets to pushing we don’t want to strain and by straining we mean holding
your breath and pushing hard which is kind of how you picture you should help,
but when you hold your breath and tighten up, without realizing it you
tighten the muscles of the pelvic floor just when you want them to relax to let
everything out. So instead of straining we talk about panting just going *pants* and
being relaxed. I always think of when you wind up a toothpaste tube, you’re
just gonna wind it up from behind and let it push everything out gently so
it’s a *pants*, not a *strains*. I’ve heard of mooing too. Or sighing like a *sighs* kind of feeling. So
it’s position, patience, and don’t push and better to do nothing, or to just
pant, like they tell you to do when you are pushing a baby’s head out to pant.
But it really is so important isn’t it for the pelvic floor and pelvic floor
health? A lot of people find if they improve their bowel emptying, a lot of
their bladder symptoms can improve as well. So it’s really good to try
and see if that’s got something for you

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