Invest in your Health!

YES! So many people have told me that their doctor handed them a brochure and was told to do as many kegels as they can in a day to help stop their leaking whether it is from just having a baby or many years later dealing with stress urinary incontinence. So, what happens if you are doing too many kegels in a day or your doctor told you to do as many as you can in a day without a specific regime? The pelvic floor muscles are just like any other muscle in our body. Would you do an unlimited amount of repetitions of your quad or hamstring muscle in your leg? What would happen? They would get tired, compensation may occur with other muscles to do the task due to the fatigue and therefore ruin the entire purpose of the exercise for strengthening a specific muscle. It can cause gait or walking dysfunctions due to pain, and increased risk for further injuries. Overall, your symptoms get worse because the muscle is so tired. The pelvic floor muscles are the same! People need the proper exerci...

Is it normal to leak after a baby? Sure, it may be common, but it certainly does not mean it is normal and it is most definitely preventable and treatable!  So, why do most women leak during or after giving birth? Our pelvic floor muscles become weak during pregnancy due to the increase in pressure down on the pelvic floor while supporting your baby. This can cause difficulty for the pelvic floor muscles to do their job! When they become weak, it allows for urine to pass through. So, when you cough, sneeze or even pick up your baby that increase in intra-abdominal pressure is too much for the pelvic floor muscles to activate and prevent leaking. This is called stress urinary incontinence (SUI). The literature reports that urinary incontinence persists up to 12 years after childbirth for women who experienced urinary incontinence at 3 months post birth and that SUI is more common at 3.5 years post birth than at 8 weeks. (1). Urinary incontinence during pregnancy and postpartum is a ...

  Now that many people are returning to offices, let's remember some helpful tips for our posture to prevent future injuries and pain!  Keep your monitor at eye level, and place your keyboard close to your body. Sit in a chair with back support to avoid slumping.  Make sure your feet are firmly planted on the ground, or use a footstool if your feet don’t reach the ground If possible A desk that can be converted to a standing desk to lessen the strain on your spine  Here are some quick tips to help make talking on the phone comfortable:  Avoid tilting your head or holding a phone between your ear and shoulder  Use a headset or headphones when possible to keep your head in a neutral position.  Use a speakerphone when able to avoid tilting your neck  Keep your muscles loose by taking standing or walking breaks every 30-45 minutes! Prepared By: Britni Keitz Tester Education Date printed: 09/08/2021 Page 1 Disclaimer: This program provides exercises re...

  Posture series blog! Posture is EXTREMELY important and can prevent injuries and decrease pain. So for today, let’s talk about cell phones and posture! Nowadays cell phones are a necessity! Cell phones are great for networking, work duties, and staying connected to your friends and family! It can also bring unwanted discomfort/pain or even injury from the way we use them. Below are 3 tips to help you avoid discomfort/pain and potential injury when using your cell phone: 1. Hold your phone closer to eye level. Sometimes we tend to hold our phone very low while texting/ typing. When this happens, our neck needs to bend far down so that we can see the screen. This posture puts a lot of pressure on the back of your neck, shoulders, and upper back. To take the pressure off those areas and try raising the device to be closer to eye level.  2. Don’t type with your thumbs. Your thumb was not designed to do a lot of fine motor movement. Even young people now are starting to develop o...