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yoga reduces urinary incontinence

Learn How Yoga Reduces Urinary Incontinence in Older Women 

A study presented at the annual meeting of the American Urological Association this past May of 2018 shows that a 3-month yoga intervention can reduce the frequency of urinary incontinence (UI) in women aged 50 years or older.

In the randomized trial completed by Dr. Alison Huang, MD and colleagues, a 3 month yoga therapy program was conducted with a group of 56 ambulatory women aged 50 years or older. These women had previously reported daily leaks and were not using any other clinical UI treatments.

The yoga program consisted of classes twice a week and one session of home practice weekly for three months. The therapeutic yoga classes were based out of the BKS Iyengar style of yoga.

After the three month trial, researchers saw a 74% decrease in daily leakage reported by the women in the yoga class. The women reported no negative outcomes related to the yoga practice.

Yoga Therapy at Femina Physical Therapy

Want to start a yoga practice?
Make an appointment with a therapist at Femina Physical Therapy to receive one-on-one yoga training, including a customized yoga flow for you and your body.

Yoga therapy at Femina PT will include:

  • A comprehensive intake evaluation
  • One-on-one yoga instruction and hands-on adjustments based on your body
  • A yoga program customized for you to practice at home to increase strength and flexibility where your body needs it

Here is a little preview of the types of poses that can optimize the function of your pelvic floor:

Malasana or Yogi Squat:

  • Stand with feet about mat-width apart, heels pointed out.
  • Bend knees and lower into a squat, make sure knees are tracking over the toes
  • Separate thighs wider than torso and press elbows against inner thighs, bringing palms together in front of chest.
  • Breathe deeply and imagine the crown of the lead lengthening toward the ceiling while allowing the tailbone to sink towards the floor.
  • Hold for 5-10 breaths.

Pillow Squeeze with Pelvic Curl:

pelvic curl yoga

  • Lie on the mat with a pillow or ball between your knees. (Pictured above)
  • Take a deep breathe in.
  • Exhale and imprint the low back onto the floor.
  • Continue articulating the spine to elevate the hips off the mat. (Pictured below)
  • Inhale at the top.
  • Exhale and roll the spine back down to the floor.

pelvic curl yoga

Child’s Pose

  • Begin on hands and knees on the yoga mat.
  • Bring the bum back towards the heels.
  • Walk hands forward and lower torso between thighs, resting forehead and nose on mat.
  • Stretch arms forward, pressing palms into the floor.
  • Stretch the hips down towards the heels and the floor.
  • Close eyes and breathe deeply for 1 minute.

References

American Urological Association. Press Release, May 20, 2018.

Jeffcoat, H. Post Partum Urinary Incontinence. https://feminapt.com/resources/published-articles/post-partum-urinary-incontinence

More Great Products We Love

Beating Endo by Iris Kerin Orbuch, MD and Amy Stein, DPT

From two of the world’s leading experts in endometriosis comes an essential, first-of-its kind book that unwraps the mystery of the disease and gives women the tools they need to reclaim their lives from it. 

Approximately one out of every 10 women has endometriosis, an inflammatory disease that causes chronic pain, limits life’s activities, and may lead to infertility. Despite the disease’s  prevalence, the average woman may suffer for a decade or more before receiving an accurate diagnosis. Once she does, she’s often given little more than a prescription for pain killers and a referral for the wrong kind of surgery. Beating Endo arms women with what has long been missing—even within the medical community—namely, cutting-edge knowledge of how the disease works and what the endo sufferer can do to take charge of her fight against it.

Leading gynecologist and endometriosis specialist Dr. Iris Kerin Orbuch and world-renowned pelvic pain specialist and physical therapist Dr. Amy Stein have long partnered with each other and with other healthcare practitioners to address the disease’s host of co-existing conditions—which can include pelvic floor muscle dysfunction, gastrointestinal ailments, painful bladder syndrome, central nervous system sensitization—through a whole-mind/whole-body approach.

Now, Beating Endo formalizes the multimodal program they developed, offering readers an anti-inflammatory lifestyle protocol that incorporates physical therapy, nutrition, mindfulness, and environment to systematically addresses each of the disease’s co-conditions on an ongoing basis up to and following excision surgery. This is the program that has achieved successful outcomes for their patients; it is the program that works to restore health, vitality, and quality of life to women with endo.

No more “misdiagnosis roulette” and no more limits on women’s lives: Beating Endo puts the tools of renewed health in the hands of those whose health is at risk.

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A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

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I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

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I went to Heather after the birth of my third child. It was lucky, really, that I was referred to her, because my doctor had referred me to a surgeon for a possible hysterectomy or pelvic wall rebuild. Thankfully, I went to Heather before undergoing either surgery, she was able to fix the problem. She has studied extensively in women's health--even written a book about it--and was able to diagnose my problem, suggest a course of treatment (6 weeks), and then follow through with said treatment. By the end, as she said, I was as good as gold. Boy, was it worth it! Though uncomfortable to talk about, much less write about, it is worth getting the word out there. If you have painful intercourse, especially after birth or other trauma, the treatment may be as simple as Physical Therapy (with Heather, of course). I highly recommend her.

-- Fritzette H., 3/24/16 via Yelp!

Testimonial by M.M.

My husband and I were married for 5 years and unable to have intercourse, but I never knew why. After numerous awful experiences at doctor’s offices (where many doctors told me I “just needed to relax”), a surgery that didn’t fix the problem, and a year of owning dilators that didn’t get me anywhere, someone finally referred me to Heather for Physical Therapy. I finally had answers and information from someone who knew exactly what I was dealing with!

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"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

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Testimonial by S.B.

As someone who suffered the debilitating physical and emotional effects of vaginismus (as well as a complicated history of back injuries) for more than 15 years, I thought a "normal" life was just a fantasy. Then I found Heather.

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