urinaryincontinence hashtag performance

How often should we go to the bathroom. I often hear “just go when you need to go”. I can appreciate this idea. This gives the illusion that overworking your bladder doesn’t impact its function. Unfortunately, it does. Which then causes urgency and frequency. This leads to leakage. Being told this “intervention” just go as often as possible irritates the bladder and makes the situation worse. It’s like going to work and working overtime and not getting paid for the extra work. Annoying, right. Your work might suffer. Same with the bladder. It’s good to understand how often we are going so we can clean up some of our bladder habits and get back to what matters…loving life outside of the bathroom! So take inventory. How often and how long are you peeing for. When counting how long you void urine, aim for at least 8 Mississippi’s. This will indicate a full bladder void for a woman. Men pee a little longer for a full bladder emptying. Medications can disrupt these numbers. However, even on medication we can improve bladder function. You want to aim for 2-4 hours in between pees except at night. Get your sleep! Yes! Even if you drink a lot of water. Learning to hydrate appropriately is another area to learn to improve bladder function. All these little tid bits is what I have taught my students and patients for years. Putting all this together helps them stop leaking urine or being controlled by the bladder faster and longer! My curriculum teaches my students the entire intervention pie instead of saying “never pass a bathroom”. That won’t work. At all. Never will just Kegels or just water intake or just habits. They have to be put together. Want to learn more of what you can do to start your journey? ✅Comment DRY I will send you the link. #pelvicfloor #urinaryincontinence #leaks #womenshealth #womenswellness #womenshealthandwellnessboard

Get in touch with a pelvic floor physical therapist ASAP because leaking isn’t normal and doesn’t have to become normal for you!!! Follow me on lG for more tips #oab #overactivebladder #bladder #ic #bladderpain #bladderproblems #interstitialcystisis #incontinence #incontinencetok #leaking #leakage #urinary #urinaryincontinence

Imagine this ⬇️ The elevator doors open and there he is…(insert dream crush of a lifetime….not your spouse….pick someone you haven’t tooted in front of). Or maybe this analogy doesn’t reach you. Think of a time when it’s just not the right time to pass gas. Seconds later, the doors close and you are in a closed space with this dream boat. Then your stomach starts making this nervous grumbling sound. Then the drop. You know the drop, the pressure change, a toot is coming. You are one of two people 1. Praying to anyone who listens to your thoughts to keep this inside your body until he exits the elevator. 2. Knows (still on a little bit of an edge) their pelvic floor is a boss and nothing is leaving the building until you give it permission. If you are number 2, you can totally train your muscles to be a number 2 girlie. I have so many students who say I would never be able to hold back a toot or trust one for that matter. You can fix that and learn to trust your pelvic floor strength. Also, looking at your nutrition and hydration, your bathrooms habits can turn your pelvic floor into a boulder holder! Can you hold back a toot if necessary? I’m also not talking about never passing gas. Just if it’s not a great time you can hold it back if necessary. Want to learn more about your pelvic floor health? ✅Comment DRY I will send you my free pelvic floor class. #womenshealth #pelvicfloorhealth #womenswellness #leaks #urinaryincontinence #urinaryincontinenceboard

Girlfriend! Hear me say this to you! Drinking water is so necessary. Preferably with some added electrolytes. However, when you decided you wanted to get healthier and drink more water, you went all out. Half your body weight in ounces. Maybe even a gallon of water is your goal…. Yikes! Then you start and within two hours you are in the bathroom every 30 minutes. “I leak urine because I drink so much water.” “I go to the bathroom often because I drink so much water.” Here’s the truth: ⬇️ Our bodies are made up of 60-70 some % (or close) of water. You need a lot of water. However, going from 20 ounces a day to 100 over loads the bladder. You might not need 100 ounces. You might need 67 ounces. Or maybe 84 ounces. The goal is to be committed to hydration rather than obsessive over the number. Look for your body’s communication. Your pee should be a light lemonade color. You should void every 3-4 hours except at night. You want to sleep through the night! 65+ every two hours is fine again, except at night. You are sleeping! Right? When you empty your bladder count 8 seconds at minimum to ensure emptying a full bladder. No pushing. Just a nice relaxed pee. If you notice you are going more —- some bladder training needs to happen because every time you pee, you are putting your bladder to work. Overworking it makes it fussy and sensitive. (Which puts you in the bathroom more.) Just like you would be if you had to extra work with no extra pay. Depending on your activity level, age, food, climate, elevation, etc will all impact how much water you need. Here is what I teach my students. Don’t jump from 20 oz to 100oz. Increase slowly. Like 5-10 ounces a week. That’s right. Slow and steady. Hydration is key to having a healthy bladder but how you hydrate is just as important. Along with what you hydrate with. If you leak urine or live in the bathroom check out my free pelvic floor class. ✅Comment DRY I will send you the link. #pelvicfloor #womenshealth #womenswellness #leaks #urinaryincontinence #urinaryincontinenceboard

Your pelvic floor was meant for the job! Yes yes yes! It is still there. It still works. It is still so capable. Squats sound so scary because the first thing we think of is going down as low as humanly possible and coming back up. Well, that is not the case if that is not where your body is right now. Doesn’t mean it can’t get there. Even if you have the slightest bend in your knees work on inhaling as you go down. I’m gone your pelvic floor relaxing and blossoming like a flower. When you come out of that squat, exhale squeeze your pelvic floor like you are picking up a blueberry and stand up. You might have only moved inches! That is okay. It will get deeper as you get stronger. We squat all day long! Toilets, chairs, couches, beds, etc Let’s make it so it’s more comfortable by building strength. Take advantage of your functional movement all day long to incorporate pelvic floor strengthening. Next, your bathrooms habits need some fine tuning. I go over this in heavy detail in my free pelvic floor class. ✅COMMENT: DRY And I will send you my free pelvic floor class right now. Love, Your pelvic floor therapist, Dr. Kass, #womenshealth #womenswellness #pelvicfloortherapy #leaks #urinaryincontinence #Urinaryincontinenceboard

Are You Clenching Your Butt Cheeks While Making Dinner? Picture this: you’re standing at the sink, scrubbing a dish like it’s personally offended you, with your butt cheeks clenched so tight they could crack a walnut. Sound familiar? Here’s the thing—your glutes weren’t invited to this party. Clenching your butt while making dinner isn’t just unnecessary; it’s like trying to win a battle that doesn’t exist (unless you have little people to feed and it can feel like a prolific battle). Think of it this way: holding your glutes tight for 20 minutes is like keeping your bicep flexed the entire time you chop veggies. Not productive and puts so much straining on the joints around it. And it doesn’t stop there. This “ready-for-war” stance usually comes with: • A clenched jaw (hello, tension headache) • Locked knees (hello, wobbly posture that could end in fainting) • A tight stomach (hello, feeling like a human corset which can lead to prolapse.) Your muscles aren’t meant to stay in a state of constant clench. They’re meant to move, flow, and support you without turning you into a human statue. Plus, standing like this isn’t building strength—it’s just making your body tense, sore and mad at you. Instead, try this: 1. Let those cheeks relax—your dinner will still turn out fine and if it doesn’t you can try again tomorrow. To unclench my booty cheeks (I’m super clenched during these activities) I do a booty shake several times. 2. Soften your knees and share the workload with your legs. Relax those inner thighs, girl. Stand with a ribs stacked over hips. 3. Take a deep breath and exhale like you mean it (no one’s judging… I mean your children are that is why I love karma). Strong, functional muscles come from movement, not bracing like you’re in a superhero pose. Tense muscles lead to pain, weakness and leakage. I have so many more little tid bits I want to share. Don’t know where to start…I created a free pelvic floor class just for you. ✅Comment DRY I will send you the link. #pelvicfloorhealth #womenshealth #urinaryincontinence #urinaryincontinenceboard #leaks #womenswellness

If you are tired of dealing with urinary incontinence, this treatment is for you. Strengthen your pelvic floor without the hassle 💪 The Emsella chair is a game-changer—20,000 Kegels in just one session. 🙌 Confidence restored. ✨ #PelvicHealth #Emsella #UrinaryIncontinence #PelvicFloorStrength #WellnessJourney #ConfidenceBoost #HealthHack #TikTokWellness #StrongerYou #ViralTips #foryou #fyp #LearnOnTikTok #babytok

I was told never to do squats again once my doctor diagnosed me with a bladder and rectal prolapse. I was 19 years old. Can you imagine never squatting again after the age of 19? Never exercise the muscles that have a direct correlation to organ safety, independence, and quality of life. 🤦🏼‍♀️ She scared me away from the exercise. I was terrified. Squatting is something we do all day long. Toileting, sitting on a bed, a chair, a couch, in a car…I mean we are squatting is it. 💡There is a correct way to squat and to get up from a squat. Think inhale on the way down, exhale on the way up. Contract the pelvic floor and lift. Allow the air to escape so it doesn’t push against your pelvic floor organs and force urine out. No holding your breath. Mouth open! This coordination pattern is important to work on daily to support your pelvic floor organs for strengthening and mobilization (movement of the muscles). Being told to never squat again would have been detrimental to my functionality as I aged. What that doctor should have said was you need to see a pelvic floor therapist to improve your pelvic floor functionality. That would have been so much more helpful than my only option is surgery and not to ever squat again. The muscles I use to squat protects my pelvic organs, my hips and my spine. Critical to my safety, independence and function. Don’t be scared of squatting. Instead, be curious how you can learn (and modify) to do it safely. I have so much more to teach you. ✅Comment DRY I will send you the link to my free pelvic floor class. #womenswellness #womenshealth #Urinaryincontinenceboard #urinaryincontinence #leaks #pelvicfloorexercises

Kegels aren’t it, sister. Especially, if you want to stop leaking urine. I know you thought, “heck yes I’m exercising my pelvic floor. today.” Kegels aren’t bad, however they won’t stop your urine leakage. Exercises like bridges, clams, even stretching like cat- Scow show more pelvic floor involvement than Kegels. Here is the tea: the pelvic floor is needy. She is the friend that never wants to go to the gym by herself. When she works with her glute, spine and hips friends she is a soul crusher! Unstoppable! Alone she’s okay but with her friends she is a boss. The other side of the tea: exercising alone, even the right type of exercise, won’t solve urine leakage. You have to look at your bladder habits, posture on the toilet, breathing mechanics, and nutrition/hydration. You know what, it’s all worth. Learning to exercise, changing your bladder habits, learning how to hydrate, taking a breath… Girl! If it stops you from wearing pads, it’s worth it. If it makes you feel confident in your body. It’s worth it. If it supports keeping your organs inside your body…it’s totally worth the learning and implementing. If it allows you to travel and see the world without hesitation …. It is worth it. I have helped over 3,500 people online alone and thousands in the clinic stop leaking urine! It’s been an absolute honor watching these women stop leaking urine. Want to learn more. Perfect. My kind of lady. I made you a free pelvic floor class. ✅Comment DRY I will send you the link! #pelvicfloor #womenshealth #urinaryincontinence #urinaryincontinenceboard #womenswellness #leaks

Did you know your jaw is connected to your pelvic floor? Really you are connected from head-to-toe. When you clench your jaw, you run the risk of increasing tension in your pelvic floor. When those muscles get “tight” (this is not good a thing) muscles can become weak. Think about a tight shoulder. Painful-poor movement-poor activity Weak muscles can lead to leaks, prolapse, hip/back pain and pelvic pain. Muscles need to be able to relax to then contract to improve strength. This is why not everyone should be starting on kegels. Muscle movement is critical to the strength of the muscle. Then the strength of the muscle impacts our quality of life. So if you clench your jaw, set an alarm on your phone for every hour or every two hours to check in with your body. Check your jaw, tummy and booty. Do hip opening stretches until muscles are able to relax and then work on strengthening. If you leak urine and have tight muscles going straight into strengthening will make the situation worse. I have lots more to teach you! ✅Comment DRY I will send you the link to my free pelvic floor class. #pelvicfloorhealth #womenshealth #womenswellness #urinaryincontinence #urinaryincontinenceboard #leaks

Here’s the truth when learning how to stop leaking urine… ⬇️ There are things that irritate the bladder more than others. Research says: 1. Carbonation 2. Caffeine 3. Alcohol These products can/will cause inflammation in the bladder lining which makes it fussy. When it’s fussy it’s doesn’t want to hold as much urine as it is supposed to. Cue: urgency and frequency! AND if your pelvic floor isn’t strong, leakage. It just wasn’t worth it to me in the depths of my pelvic floor dysfunction. The stress of not making it to the bathroom killed the love of the morning coffee. I know if I did drink it, I would then rush to the toilet, pee just in case and possibly even push out my urine. All habits that were also going to make my bladder fussy. So I’m bad habit stacking. lol. Inflaming the bladder then killing it with bad habits. Not worth it. Instead, I eliminated what was annoying my bladder until it healed and then reintroduced my morning love, coffee, back into the morning routine slowly. Now I drink it with no worries. Coffee can be caffeinated but even if it’s not…it’s can be acidic which is also inflammatory and it’s a diuretic. It’s not a good bye forever, it’s a see ya later. And when you are leaking urine and it’s impacting your pocket book and quality of life…you do what you need to do. I have helped over 3,500 students with their urine leakage. I myself cured my urine leakage. If you want to learn more or where to get started I created something just for you! ✅Comment DRY I will send you my free pelvic floor class to get you started. Love, Your pelvic floor therapist, Dr. Kass #womenshealth #womenswellness #pelvicfloorhealth #urinaryincontinence #urinaryincontinenceboard #leaks

Hear me out ⬇️ Kegels are great but they won’t get you to stop leaking urine. This is what happens…you leak urine so you up your kegel game. Nothing improves over months and months. The kegels get less and less. You go to your care provider and tell them you are have been doing your kegels but no change. “No problem, I will prescribe you this medication.” Then out the door you go. Prescription works a little bit. Has side effects but at least you are leaking less urine. Fast forward 6 months, a year. Two years…. You have done zero exercises for your pelvic floor, you have learned nothing about nutrition/hydration or your bladder habits and the medication works less and less each month. You are still wearing pads. You don’t dare try to push it with that exercise class. You don’t want to go dancing or travel without knowing where every bathroom is along the way. Road-trips give you anxiety. In fact, it’s a running joke how often mom has to pee. Out of 3,500 students, this is the story of so many of students. When in reality, medications and surgery do not teach you anything about the health and fitness of your bladder and pelvic floor. If this resonates with you at all and you want to change it, ✅Comment DRY. I will send you the link to my free pelvic floor class. #womenshealth #urinaryincontinence #pelvicfloorhealth #pelvicfloor #urinaryincontinenceboard

❌ So often you believe you have zero control over how your bladder and pelvic floor work. Reality is you were never taught to have control. You have all the control. Just needs to be used. This feet up the wall exercise I do nightly 1. Resets my nervous system. This means I’m not in high alert. Fight or flight. Which means my bladder is calmed and relaxed. Not freaking out and needing to empty every hour. Your nervous system controls a lot of your urgency and frequency symptoms. This includes being diagnosed with overactive bladder. You train your bladder to behave in the manner it does. Cool things is, you can train it no matter where you are starting from. I hear you! My bladder says I have to go and I have to get there, or else. I can’t help I get so many times a night. I drink a lot of water. Girl, believe I hear you! Your body is a masterpiece and wants to function efficiently. This ain’t it. ⬆️ 2. This position helps my organs get into a better position. Then, I work on diaphragmatic breathing to work on coordination patterns between my diaphragm and pelvic floor. Believe it or not…your diaphragm controls so much of your pelvic floor activity. The breath is able to elongate the muscles to relax them while also contracting them. Hello blood flow, strength, mobility, and coordination. Which helps with you relax before bed. 🤯 Outside of bladder and pelvic floor, this position is so calming. Reducing yucky stress so you can get a great nights sleep so you don’t get up so many times a night to pee. Also, helps with lymphatic drainage. Basically this exercise is the GOAT (greatest of all time) of night time exercises in my opinion. Try it out for 1 weeks. Let me know how it feels. This is just the tip of the iceberg of things I want to teach you. ✅Comment DRY I will send you my free pelvic floor class. #womenshealth #urinaryincontinence #womenswellness #pelvicfloorhealth #pelvicfloor #pelvicfloorexercises #leaks #urinaryincontinenceboard

STOP Leaking Urine!! Do you leak urine (pee yourself) every time you make a sudden movement? That is called Urinary Stress Incontinence and it is NOT normal. Here are 5 possible treatment strategies that can help you. #patienteducation #leakingurine #peeingyourself #pelvicfloorphysicaltherapy #urinaryincontinence #urinarystressincontinence #stressincontinence #PFPT #bladdertraining

The exact strategy that stop urine leakage dead in its tracks. Every morning you get up and rush to the bathroom. Thinking of my gosh that was a close one. You replace your night time pad with a new one. Your trash can is filled with the backings of the pads from the week. You drink your coffee and rush back to the bathroom within an hour. Another close call. You think about going for a walk but think you don’t want to do the extra laundry or risk leaking or being away from a bathroom. Sound familiar? It is absolutely impacting your quality of life. You are not in control. Your bladder is the boss. Instead, of feeling limited or not even aware of how limited you have become, we open the doors to the possibility of not leaking urine.     0.    Take inventory of how often you use the bathroom.     0.    How long are you peeing? Yes count the seconds. I want at least 10 seconds.     0.    Stop peeing just in case. Your convenience is really making it more inconvenient for you. Your bladder, like anyone, doesn’t want to do extra work for no reason. You can’t blame it.     0.    Stop rushing to the toilet. To become the boss you have to act like a boss. Now, this doesn’t mean hold your urine. This means be the boss everyone loves and respects. Listen to the signals.     0.    Exercise your pelvic floor throughout the day. Not just your 10 kegels 3 times a day. You will use your pelvic floor all day long to support your organs, hips and spine. Do this by managing your breath. Exhale on the hardest part of the activity and don’t hold your breath. This will give you the transformation you desperately want which is to live life not chained to toilet. Not just for yourself now but for yourself in 10-20-30-40 years. Drop DRY below. I will send you my free pelvic floor masterclass. #PelvicFloorHealth #leaks #womenshealth #WomensWellness #PelvicFloorTherapy #Urinaryincontinenceboard #urinaryincontinence

It never ceases to amaze me… How out of control you feel with your bladder. Then making one minor tweak to your bladder habits and now you are the boss. With urgency it is difficult to feel as though you have any control. Your bladder says go and all of sudden you would knock down Jesus himself to get to that toilet. You are now an Olympic sprinter. 🏃‍♀️ In your min, this makes perfect sense. You know you have very limited time to get to the toilet and if you don’t get there, urine is flowing. This is pad changing, maybe underwear changing, maybe even the whole bottom half is being changed. This is embarrassing, frustrating, confidence stealing, worrysome, and stressful. Good news. 🎉You can become in control of your bladder and nervous system. I know you are thinking “she hasn’t met a bladder like mine. I have tried all of the things and even take medication.” I felt the same way along with the thousands of students I have helped. You can change how your bladder behaves! So before you go rushing into the bathroom I want you to say these words “I am the boss, not you.” Take some breaths. Tap on your forehead and cheek bones and walk into the bathroom calmly. You don’t hold your urine but you go to the toilet calmly. You might leak the whole time. Trust in the process and do this every single time your bladder and nervous system start to panic. I created a course on how to control urgency. ✅Comment CONTROL I will send you information about the course! #pelvicfloor #womenshealth #womenswellness #leaks #urinaryincontinence #urinaryincontinenceboard

Is your pelvic floor is strong? 💪 Here’s a one-time test: try stopping the flow of urine midstream (just ONCE every 4 months—seriously, don’t overdo it or you’ll confuse your bladder!). If you can stop and restart the flow, your pelvic floor is likely in good shape. If not, no worries—there’s room to grow! You can have a strong pelvic floor and still suffer from leakage, urgency and frequency. Strength is so important but your habits are just as important if you don’t want your bladder to boss you around. That is the biggest difference I see in my curriculum. I will never teach you one intervention. Strength is necessary so is looking at your nervous system and your nutrition, etc. Might as well learn it right the first time. 🚫 PSA: This is NOT your new workout—just a one-time check-in for strength. Let’s keep your brain and bladder on speaking terms, okay? If you don’t know where to start, no worries. I created something just for you. ✅Comment DRY I will send you the link to my free pelvic floor class. #womenshealth #womenswellness #urinaryincontinence #leaks #pelvicfloor #urinaryincontinenceboard

She didn’t believe it was ever going to happen because she was told how normal it is to be a woman and leak urine. I knew she could return to running without the leakage. I just needed her to believe it. There is not a better feeling as a pelvic floor therapist then watching your students take complete control over their body, confidence and quality of life. Watching them become their biggest advocate is the absolute best. If you leak urine, it’s not normal but totally fixable! I teach you how to train your bladder and improve your pelvic floor strength so you can say good bye to pads. ✅Comment DRY if you want to learn more about your pelvic floor and bladder health. I will send you the link to my free pelvic floor Masterclass. This class gets you started on your pelvic floor journey! #urinaryincontinence #Urinaryincontinenceboard #pelvicfloor #womenshealthandwellnessboard #leaks #womenswellness #womenswellness

Leaking Urine Is Not Normal!! Leaking urine (peeing yourself) when you make sudden movements is called Urinary Stress Incontinence. It is very common, but it is not normal!!! Let’s talk about this. #patienteducation #leakingurine #peeingyourself #pelvicfloorphysicaltherapy #urinaryincontinence #urinarystressincontinence #stressincontinence

READY FOR IT?🥳 If you think it’s gonna take you years to stop leaking, think again- I’m going to teach you how in as little as 6 weeks - just like my clients do. But first ✅ comment: DRY And I’ll send you the exact system I use. K, let’s dive in⬇️ Stopping urine leakage takes a holisitic approach but if you want to see immediate improvement, change your bathroom habits. My students often think they have to pee everytime they pass a bathroom, drink less water, push all the urine out, and do more kegels. All of these make your urine leakage so much worse. ✅Instead, stop peeing just in case and learn your bladders signals from proper hydration. Relax on the toilet which means we are never rushing to the bathroom (you are telling your nervous system you are in a dangerous situation) and you are never pushing urine out. (If you push your urine out, you are also pushing your organs south).🔥 Here’s some truth- ⬇️ I have a secret super power for helping women stop leaking urine. It’s 2024- NO MORE BELIEVING LEAKING URINE IS NORMAL. If you leak urine- which means your day is interrupted by pads, frequent toilet trips and saying not to your. favorite things, you don’t have to do live life this. (Just like my client Shelia, who stopped leaking urine and sleeping through the night in 8 weeks after 42 years of leaking. 🔥) 🥳🥳 ✅COMMENT: DRY And let’s create a life of no more urine leakage. Love, Your pelvic floor therapist, Dr. Kass #pelvicfloor #leaks #womenshealth #PelvicFloorTherapy #womenswellness #urinaryincontinence #Urinaryincontinenceboard

5 tips to reduce your risk of a urinary tract infection. 1. Stay hydrated. Drink half your body wt in oz of water. 2. Urinate every 3-4 hours. 3. Avoid Caffeine, sugars, carbonation and high oxylate foods. 4. Maintain the strength in your pelvic floor. 5. Keep the area clean and dry. Wipe front to back. Equipment Store paid link!**** www.vipseniorcarespecialists.com/equipment Just had a recent surgery? New onset of pain? Or had a decline in mobility and balance? Still struggling? Reach out today to see how we can help. 567-454-1046 or www.vipseniorcarespecialists.com Disclaimer: this is not medical advice. Consult your doctor if you are having pain or mobility limitations. #caregiver #caregivers #caregiversupport #caregivertips #healthcare #health #healthcareworkers #pain #geriatrics #falls #fallprevention #parkinsons #rollingwalker #stairs #dementia #homecare #homehealth #wellness #stna #cna #nurse #surgery #tka #orthopedics#surgeryrecovery #surgerypain #kneepain #kneereplacement #totalkneesurgery #physicaltherapy #physicaltherapist #physicaltherapyassistant #physicaltherapystudent #seniors #seniorcitizens #seniorcare #seniorcaregiver #seniorliving #urinaryincontinence #urinarytractinfection #pelvichealth #pelvicfloor #pelvicfloorhealth #seniorhygiene #personalhygiene #personalhygieneproducts #fyp #cnasoftiktok #nursesoftiktok @lynlemon361