Category: Videos

Practice these 3 exercises daily to strengthen your pelvic floor muscles.

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Learn how to completely empty your bladder and overcome incomplete bladder emptying using the correct Physiotherapy position and technique. Michelle from shows how to start bladder emptying, improve flow and empty completely.

This information is suited to viewers who have:
– Inability to completely empty (incomplete emptying or urinary retention)
– Difficulty starting emptying (hesitancy)
– Slow bladder stream (slow flow)

Normal Bladder Emptying
When you empty your bladder you should be able to easily start the flow and it should be strong and continuous without needing to strain. You should have a feeling of completely emptied your bladder when finished.

Straining to empty your bladder can damage your pelvic floor which can worsen bladder problems. Retained urine can increase the risk of bladder infection.

If you find that you can’t empty your bladder, go to the hospital emergency department. Urinary retention can cause bladder overstretching and serious long-term bladder problems.

1. Bladder Emptying Position
*If you have normal sensation then empty your bladder when you feel an appropriate urge to empty
*Start sitting on the toilet seat and never hover or stand leaning over the toilet seat
*Your feet should be supported on the ground or on a footstool
*Your legs and hips should be apart
*Support your trunk by leaning forward and resting your hands or elbows/forearms on your thighs
*Keep the inwards curve in your lower back while emptying your bladder

2. Bladder Emptying Technique
*If you’re having trouble initiating bladder emptying then you may try turning on a tap. Sometimes the sound of tricking water can help start voiding.
*When your bladder has started emptying keep leaning forwards and relax your bladder opening. Allow your lower tummy to relax and bulge forwards at the same time until your bladder is empty.
*Always avoid straining.

If you sense that your bladder isn’t completely empty, then you can try any of the following double void techniques:
1. Rock side to side before trying again
2. Stand up and rotate your hips as if hula hoop
3. Walk around for 15-30 seconds before sitting back down and repeat voiding
4. Use both hands above your pubic bone to gently press inwards with your fingers over your bladder

Tips to Improve Bladder Emptying
*Avoid overfilling your bladder because when it’s too full. This means knowing that you need to empty 3-4 hourly (or around 250-400 mls of urine) depending on your fluid intake
*Stay well hydrated by drinking steadily during the day rather than all at once. Doing this helps you avoid sudden bladder filling
*Take your time to empty your bladder completely rather than rushing
*Avoid emptying just in case
*If you have trouble emptying your bladder because of reduced sensation you may need to go on a timed emptying program. This involves attempting to empty your bladder regardless of whether or not you feel the urge.
*Reduce your intake of diuretics such as caffeine and alcohol because they draw extra fluid into the bladder.

References
Jean-Jacques Wyndaele (2008) Conservative Treatment of Patients with Neurogenic Bladder european urology sup plements 7 (2008) 557–565

Wennergren HM, Oberg BE, Sandstedt P. The importance of leg support for relaxation of the pelvic floor muscles. A surface electromyograph study in healthy girls. Scand J Urol Nephrol. 1991;25(3):205-13. doi: 10.3109/00365599109107948. PMID: 1947848.

Sapsford R. The pelvic floor. A clinical model for function and rehabilitation. Physiotherapy. 2001;87(12):620–630. doi: 10.1016/S0031-9406(05)61107-8.

Clothier JC, Wright AJ. Dysfunctional voiding: the importance of non-invasive urodynamics in diagnosis and treatment. Pediatr Nephrol. 2018;33(3):381-394. doi:10.1007/s00467-017-3679-3

#incompletebladderemptying #howtoemptyyourbladder #doublevoid #urinaryretention

Music
That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

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Emy by TENA is a Kegel Trainer, designed for pelvic floor exercises at home. Results in in just 3 weeks!

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Emy by TENA, is a patented medical Kegel trainer developed, manufactured and commercialised by Fizimed. Its innovative technologie aims to aid the prevention of urinary leaks and the control of the pelvic floor. Emy is a connected, user-friendly medical device, linked to a mobile application that offers training of the pelvic floor through intuitive and easy-to-use serious games.

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Gina Clark discuses Kegel Exercises.

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Kegel Exercise: A how to guide for women of all age groups – Dr. Pallavi Verma at Aakash Healthcare

Dr. Pallavi Verma Senior Lactation Consultant Post-natal Abdominal/core Rehabilitation, Pelvic Floor Rehabilitation. at Aakash Healthcare Super Speciality Hospital, Dwarka
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Disclaimer: The content and pictures in this video are subject to copyright by Aakash Healthcare Super Speciality Hospital, which includes trademarks, logos, etc. This video is made for the purpose to provide knowledge about various health concerns and their respective treatments. No part of this information may be reproduced, distributed, redistributed, copied or transmitted in any form or by any means-graphical, electronic or mechanical methods, including photocopying, recording, taping or stored on information retrieval systems of any nature or reproduced on any disc, tape, media, information storage device, without the prior written permission of Aakash Healthcare Super Speciality Hospital. Breach of this condition is liable for legal action under the applicable laws.

#KegelExercise #benefitofkegelexercise #aakashhealthcare

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Dr. Barbara Montford, President of the Dade County Medical Association, says the best way to do kegel exercises is when you are having sex and you do not want your partner to penetrate you quickly, you contract the vaginal muscles, the pelvic floor muscles.

She points out it is important that you isolate the muscles, by not contracting your thigh muscles and your abdominal muscles too.

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Weakened pelvic floor muscles, especially postpartum, can lead to problems such as urinary incontinence. These four pelvic floor exercises recommended by Anisha Shah (master trainer at Physique 57) will help you strengthen your pelvic floor and benefit your core strength overall.

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A small exercise can make a big difference. Learn the value of Kegels from Urology Surgeon, Dr. Tran.

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How many Kegels you should do a day with Physical Therapist Michelle Kenway from Don’t waste your time doing too many Kegels.

Kegel exercises were first introduced by the American Gynaecologist Dr Arnold Kegel. He recommended women do hundreds of Kegels daily to strengthen their pelvic floor muscles.

Scientific research now tells us that we don’t need to do hundreds of Kegels daily however there’s still confusion about how many Kegels to do daily.

Research-based guidelines for how many Kegel exercises you should do every day*

For stronger pelvic floor muscles:
1. Use the correct Kegels technique which involves squeezing your pelvic openings and lifting inwards at the same time
2. Doing up to 8-12 consecutive Kegels
3. Holding every exercise for 3-10 seconds
4. Practice 3 sets of Kegels daily

Physical Therapy Tips for Kegels Strengthening

-Use the correct technique
-Do your exercises early in the day before your muscles are fatigued
-Do the number of Kegels you can comfortably manage when starting out
-Gradually progress the number of exercises you do as your strength improves
-Aim for a total of 24-36 Kegels daily
-When you’ve achieved your goal, maintain your strength by doing your Kegels 2-3 times per week
-Avoid doing too many Kegels which can make pelvic floor problems worse.

* Bo, K & Ashehoug A (2007) Strength training. In: Bo, K Berghmans B, Morkved S & Van Kampen M (Eds) Evidence Based Physiotherapy for the Pelvic Floor, Philadelphia, Elsevier pps. 119-132.

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Try these stretches when you finish your workout. Focus on breathing, relaxing your belly and relaxing your pelvic floor. Stretching is important for these muscles too!

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