This message is for Mamas. Mamas who feel "the urge" all the time, leak urine, whose streams last less than 8-12 seconds.
Sounds crazy right? Hold your pee? Since we were toilet-trained we've been taught to go when you get the urge - or you'll get an infection. Or, more honestly, you'll annoy your parents by having to go the moment they get you loaded into the car.
Disclaimer: First, see a Pelvic Floor Physiotherapist. Ensure everything is in sound order, that it's OK for you to retrain your bladder. Everyone woman should see a pelvic floor physio annually anyways, as things change.
Here's the cycle to break postpartum that no one tells us about:
This muscle can be retrained. It can take up to 12 weeks to achieve.
Try: Holding it a little bit longer each time you get the urge. Gentle progression, say 15 minutes longer each time (or whatever feels right to you) until you can make that 8-12 second stream (count "Mississippi-ly")
There are other things to consider. One, being Hypertonicity vs #Hypotonicity. Over-engaged pelvic floor needs more down-training exercises to be able to relax and allow bladder to empty fully. Under-engaged pelvic floor muscles need to retrain & learn to engage w/ breath and movement so urine doesn't escape.
Your pelvic floor physio can see where you stand.
Suggestions for #bladderretraining:
Join me in January for Online Core Re-training - 30 mins 3xweek.
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Sara Bylo is an ongoing student of Yoga. Specifically, the non-sectarian teachings from Baba Hari Dass through the Salt Spring Centre of Yoga (in Ashtanga Yoga with the roots in practical Hatha yoga )
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