Pelvic Floor Resources
Websites – info on lots of issues and bladder retraining
www.PilatesAnytime.com – Brent Anderson’s “Understand the Pelvic Floor” workshop for teachers
Physical Therapists for internal pelvic work
Pamela Bauchmoyer, PT – 316-640-4287
Michelle Cortese at Breathe – https://www.breathept.com/
Megan Bengtson, DPT – Owner, Kansas Pelvic Health and Wellness – kansaspelvichealth.com
Books
“The Female Pelvis Anatomy & Exercises” – by Blandine Calais-Germain
*excellent for pre- and post-natal information
* great anatomy explanations
“Pelvic Power” – by Eric Franklin
“Lady Bits” – by Brianne Grogan, DPT
“Anatomy Trains” – by Thomas Myers
“Move Your DNA” – by Katy Bowman
“Diastasis Recti – The Whole-Body Solution to Abdominal Weakness and Separation” – by Katy Bowman
Takeaways
- Normal bladder function – urinating 4 to 7 x/day, once during the night
- Try to avoid the “pre-emptive” pee
- Do NOT reduce your fluid intake to decrease the number of times you urinate
- Do NOT use force when you urinate, should have a steady stream for 10 seconds
- Allow gravity to do the work – should have a steady stream for 10 seconds or more
- RELAX MORE than you work – we can overdo
- If you can make good Posture and diaphragmatic breath the norm it will greatly benefit your pelvic floor, as well as overall health and wellness
- The pelvic floor does not exist in a vacuum. Doing Kegels is fine but add exercises for the all the supporting muscles. Remember the quarter back needs to practice with the whole team in order to be efficient.
