Let’s Talk About Toilet Time

Hey girl!!

Are you like me?

When I was a kid, I had the hardest time pooping in a public restroom or anywhere other than my bathroom at my parent’s house.

I remember being away for a basketball camp and sharing a bathroom with 4 close friends and I would have such terrible stomach pains, because I wouldn’t poop the whole time we were there. I would sneak away to find a one toilet restroom where I could cover my ears and try to focus on me and relieving my pain. But it just wouldn’t work.

Fast forward quite a few years, and now I’m a mom and have 3 kids and RARELY do I get a FREE moment to go poop without someone screaming at me, pulling my hair, wanting to nursing etc. My hunky, husband on the other hand, gets like 20 minutes of peace and quiet a few times a day to let if all out.

Anyways, lots of us are dealing with bowel issues: constipation, IBS, hemorrhoids or diverticulitis etc and they can be all be caused from poor toileting techniques.  

Girl we are so lucky to have indoor plumbing in this country and since it has been around, we have been sitting on cold toilet seats to have bowel movements. Before that, we would squat to eliminate our feces .  In other countries people still continue to squat to have bowel movements and with that they have lower rates of the above bowel issues.   


So how can we improve your time on the toilet?

Putting something under your feet while sitting on a toilet, can help "un-kink" your hose, the pelvic floor muscle that wraps around the rectum. This could be a squatty potty ($25) (click here for 1 squatty potty on amazon: https://amzn.to/2MAcEUn or if you need 2 squatty potties, click here ($40): https://amzn.to/2S5f42z), child’s step stool ($10.50) (https://amzn.to/2SbSbKL), old phone books….the list can go on and on.  There is a pelvic floor muscle that kinks your rectum when sitting and standing.  When you sit with your knees above your hips (feet resting on something), you unkink the hose and the feces can move more smoothly out of your body. Once your feet are resting on something and your knees are slightly above your hips, you can rest your arms on your thighs/ knees and slightly lean forward to create a little more space for stool to exit your body.

Avoid straining. My mom would ask us to hoover over the public toilet seat like Marty McFly from Back to the Future so we wouldn’t touch all it’s grossness. If you are like me, you can remember how challenging it was to pee in a half squatted position. I would hold my breath and push to pee. Now that I am in my speciality, I know this is a no-no. Straining or bearing down, causes increased pressure on the pelvic floor muscles, which can put you at risk for hemorrhoids, diverticulosis, constipation, pelvic organ prolapse and pelvic floor dysfunction. Just breathe while sitting on the toilet in your new "squat" position and things should move out easily. And, layer up that toilet seat with tons of toilet paper so you can sit down. If you are in a public place, or a hotel room, grab the trash can, turn it on it’s side, and use it as a stool to help you.

Give yourself more than 2 minutes to have a bowel movement.  I feel like as mom, I am rushed to take care of my business.  I need to get in and out as fast as I can, to save my screaming child.  I also find it difficult to relax when this is playing out.  When we feel stressed like this, it is hard for our muscles to relax and we are prone to straining with bowel movements.  Act more like our male friends (sorry men).  They take their sweet time in the bathroom and relax and read etc.  More like what we should be doing.  If you do not have a bowel movement after 9-10 minutes of sitting on the toilet, than you are not ready.  Get up and walk around and try again later. 

– Amanda Fisher, PT, DPT

Quick Links on Amazon:

Squatty Potty: 1 (https://amzn.to/2MAcEUn ), 2(https://amzn.to/2S5f42z)

*This blog is here for your help. It is the opinion of a Licensed Physical Therapist. If you experience the symptoms addressed you should seek the help of a medical professional who can diagnose and develop a treatment plan that is individualized for you.  If you enjoyed this blog, check out our website at www.empoweryourpelvis.com.  Follow us on YouTube @AmandaFisher or Instagram @empoweryourpelvis

 

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Try these THREE things to keep your pants dry!

What to try if you are peeing your pants?

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Hey lady! 

If you are like me, then you MAY or MAY NOT have experienced peeing your pants since you’ve birthed a child?  

I mean I laughed, I peed myself.  

I coughed, oops, there is a little more pee.  

I jumped, and hello, more urine just came out.  

I seemed to have very little control of my bladder.

I even had increased urgency where I would turn on water to wash the dishes and all of the sudden I was sprinting to the bathroom.

 

The first time this happened to me, I was like, why did NO ONE tell me about this? Am I right??

I wished my BFF had mentioned the increased need to pee at least!  So that’s why I’m sharing this great information with you.

 

IF you are or have experienced peeing your pants, you may want to TRY to improve a few things in your life: 

 

1.     Posture: Girl, posture changes everything.  When you stand and sit, stack your ribs over your pelvis instead of sitting/ standing with poor posture.  This allows your pelvic floor to communicate with your diaphragm to correctly fire your pelvic floor when needed. 

2.     Breath Work: Holding your breath will get you nowhere but cleaning up pee off the ground.  And that’s embarrassing. I mean just this weekend, I had a full bladder and held my breathe to pick up my baby and whoops…gravity and increased pressure won over my full bladder and I literally had to change my underwear and pants. My husband, who was standing next to me at the time, was in shock. He says, “why did you not pee in the bathroom before picking him up if you had to go so bad”? Really?! Like I knew I was gonna pee my pants? Ha! So I am sharing with you so you don’t make the same mistake, “blow out” when you are lifting or picking up anything.  “Blow as you go” is what I say.  This will lessen the pressure on your bladder.

3.     Practice the next few exercises and let me know how they are going for you!

Click here to download exercises

Have any questions on the exercises? Send me an email and we can chat more!

Try these modifications out and let me know how your bladder and you are getting along.

Amanda

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What I Learned About Myself During Our Stay in the NICU

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A year ago TODAY, I took my last pregnancy picture.  I had an OBGYN appt that morning.  By 10:45am, I was told to call my husband and it was time to have this baby via cesarean.  

I remember calling my hubby that day and not being able to get a hold of him on his cell.  He was in a presentation at Burns and McDonnell and I was determined to not have our last baby without him present.  I remember standing in the parking lot of Saint Luke's East hospital chatted with the lovely receptionist at his work and explaining I needed to to get a hold of him ASAP and it was urgent.  "Mam....I'm having a baby in approximately 20 minutes!"  I could hear her voice on the intercom while on the phone with her...so calm..."Brett Fisher...you have a call from your wife on line 3...Brett Fisher". No answer.  I sat myself outside the elevator to go up to the maternity ward.  I was suppose to go straight up stairs BUT I was not having this baby alone. (Looking back, I should have gone straight up stairs and listened to my OBGYN)  

I FINALLY got him on the phone and he was so shocked and left without finishing his presentation.  There is something to be said about having a loved one in the room while you deliver. It is needed!  Especially with a cesarean delivery.  It wasn't my first rodeo, but I still had fears about the "What Ifs".  

With the help of an amazing OBGYN, we delivered our third boy via our third cesarean. Yes, I feel like I am an expert in cesarean recovery lol. Each one has taken a little longer than the first due to scar tissue from the surgery before.  BUT in the end, this momma gets to snuggle the most precious little boy on the planet. 

When your child is placed on your chest, the world seems to stop.  I had no idea what was going on down below with sewing me up, nor did I seem to care.  I was a mother to this beautiful baby boy who has completed our family.  Nothing else seemed to matter.

On December 13th, I remember waking up and my husband taking pictures of me and Baby Hudson and stating how he thought he looked orange.  Not when you looked at him, but when you looked at pictures of him.  

Soon after, a nurse came in to check his vitals and said the same thing. The hospital ended up checking his blood levels earlier than they normally would. Around 10:30pm on Dec. 13th when we got the labs back, and I received a phone call from our pediatrician (who I adore AND who happened to be on call-praise the Lord!) and we were transferred to the NICU at Saint Luke’s East.

Hudson’s bilirubin was 20 or 21 during the early hours of his life. We found out he was Combs positive and ABO incapable. He was immediately put on the highest level of lights to help decrease his bilirubin levels.

My milk was coming in (yes, earlier than most) and I was recovering from my third cesarean so I took the lovely wheel chair down to the NICU multiple times a day to visit my baby and deliver milk. We were sent home after about a week in the NICU and followed up with our pediatrician’s office the following morning for labs. I received the dreaded phone call a few hours later from our pedicatrian (where I’m pretty sure I bawled) to head back to the NICU. I re-packed my bag and called family over to watch the older boys while we headed back into the NICU. It’s there I stayed in the same room with my baby for the following week. Each day sending prayers, asking a zillion questions to the medical staff while waiting for answers.

I was in a deep-dark place mentally while in the NICU for those two weeks. I am still in awe and so incredibly grateful for the love and support we received while in the NICU. We had friends/ family stop in just to chat (MUCH needed), meals brought to our house for the boys and to the NICU for Brett and I, cards and gifts dropped off as well as a basket of goodies and a little Christmas tree for Hudson’s NICU room.

It truly takes a village to raise a baby. My mental state NEEDED that support. I realized with the help and support from everyone around me (and the amazing NICU staff at SLE), I was strong enough to be patient and make it through that difficult chapter in our lives. Childbirth is tough, but then living the first few weeks in the the NICU is hard too. AND then the first few months of colicky baby, food allergies, 4 nights of sleeping through the night in a year...I know…I CAN DO ANYTHING I put my mind too. My gratitude journal has been my daily go to and has changed my life and my mindset. I am one strong mother and I, like my son, am a fighter.

I know my short time in the NICU cannot compare to what other mothers go through, but I do know, I would not be where I am today without the love and generosity of others during our first few weeks with Baby Hudson.

Today my baby turned O N E. As a reflect back on last year and our journey with him, I just want to say thank you. Thank you to all of you who have continued to follow my journey and who have supported my business. If you ever need anything, please reach out! Have a blessed day!

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pelvic floor, incontinence, diastasis recti, pregnancy Empower Your Pelvis pelvic floor, incontinence, diastasis recti, pregnancy Empower Your Pelvis

Pregnancy Journal: 27 Weeks!

On the hayride to go find our pumpkins!

On the hayride to go find our pumpkins!

I am closer to 28 weeks than 27 weeks while posting this, but our house was hit with the stomach bug this weekend and life got away from me.  

Landon doesn't like sitting on the hay.  Jackson was so excited to sit by the pumpkins!

Landon doesn't like sitting on the hay.  Jackson was so excited to sit by the pumpkins!

So #27weekspregnant and continuing to feel great!  This is my favorite time of year.  I love the fall, Midwest weather, the clothes, the smells, the food (but really, who doesn't love food while pregnant?!), and the outside activities.  My boys and I went to a local Pumpkin Patch this weekend (prior to getting sick), and had a blast. 

I am feeling baby move more and more each day.  Especially when Jack and Landon talk to my belly.  They love telling "Baby Fred" (that's what they have named him) all about their days, what they ate and what they did.  I need to record these conversations because they are freaking adorable!  

I was low on iron so I have started taking an iron supplement and eating more iron rich foods (greens, spinach, beans etc) to help improve my levels.  My eyesight has improved with doing so.  My eyesight was getting pretty bad over the last month so I am glad my doctor caught that.  

I am continuing to eat a diet high in good fats and protein.  Lots of good research out there with having a diet high in healthy fats while pregnant and breastfeeding.  I am adding more avocado, coconut MCT oil, and Omegas to my meals and snacks throughout the day.  I definitely feel better when I do, especially when I am staying hydrated, I notice less swelling in my labia and legs.  I mentally feel better too! That's a bonus as a mom of 2 (soon to be 3!).  

Eating a diet high in healthy fats is also great for women of all ages because they help regulate our womanly hormones.  How wonderful is that!!  We could all use a little help with our hormones, am I right?!  hehe

Anyways, I'll be making a post on that soon!

Have a fabulous week!  If you want to chat about anything, remember, I do virtual consults now :)

Amanda 

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