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      "body": "It's not exactly that elevating it can cause kidney stones but the most common way for men to find that muscle is to well, begin urinating and then stop mid stream.  Doing that several times gives you a proper feel for which muscle should be used, however doing it alot can cause kidney stones.  \nKind of reminds me of the old proverb, if at first you don't succeed... You better give up or your in for a world of pain. \n\n\n-- I'll see if I can find the article regarding it though and link it here in a little",
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      "body": "Hi and thanks for your comment!\nYes you are absolutely right that it is beneficial to men too :) I explain it to men as pretending that their privates are hanging over a hot plate and that they should elevate them gently to stop being burnt at the same time as imagining that they are stopping themselves from passing wind!\n Interesting that you are saying that locating the pelvic floor may cause kidney stones in men, I haven't heard of that. Do you know of a research paper that I could read regarding this?",
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      "body": "As a Women's health Physiotherapist, and I am frequently surprised by how little the ladies that I treat know about pelvic floor exercises!\n\nThat's Kegel Exercises for you ladies from the USA.\n\nEvery woman should do their Pelvic Floor Exercises twice a day.\n\nOne set of 10 fast contractions and one set of the 10 slow contractions.\n\nAnd if you are pregnant and until 6 months after you finish breastfeeding, you should be doing the above 4 to 6 times a day.\n\nI know, it sounds like a lot.\n\nBut doing the exercises now, is like putting them in the bank for later.\n\nSo that when you are older, and after you have had your baby, you are not leaking urine (or anything else) when you laugh, cough or sneeze...\n\nSo ladies, here we go.\n\nFirstly, Where is it?\n\nhttp://i.imgsafe.org/e873e2a1b7.jpg\n\nYou can also think of your Pelvic Floor as a figure of eight shape, around your vagina in the front and anus at the back.\n\nYour Pelvic Floor contracts when you laugh, cough, jump or sneeze to stop you from leaking urine at the same time.\n\nWhen you are pregnant, your Pelvic Floor is weaker due to the hormones that are allowing your uterus and abdominal muscles to stretch, also causing your Pelvic Floor to stretch a little.\n\nAnd because it's dealing with the added weight of a growing baby on top of it.\n\nWhich is why you may wet yourself occasionally during pregnancy and why you need to be doing the exercises even more frequently when you are pregnant!\n\nSo how do you do them?\n\nFast Contractions:\n\nSqueeze the muscles around your vagina as if you are stopping urine flow, and at the same time squeeze around back passage as if you are stopping wind. This squeeze should last a second. And the release should take a second too.  Repeat 10 times.\n\nSlow Contractions:\n\nBreathe in.\nAs you breathe out...Squeeze the muscles around vagina as if you are stopping urine flow, and at the same time squeeze around back passage as if you are stopping wind.\nNow hold this muscle contraction as you breathe in and out twice.\nRelease muscles.\nTake two breaths at rest.\nRepeat this ten times.\n\nIf you are not sure if you are doing these correctly, do one to see how it feels, then put your pointer finger in your mouth and suck your finger at the same time as you do this.  If the sensation of the pelvic floor muscle activation feels stronger when you are doing this, you are doing it correctly.\n\nWe used to recommend that once a day you stopped your urine flow as a test of pelvic floor strength, but research has shown this could be confusing neurological signals between brain and pelvic floor and weakening it.\n\nSo DO NOT stop your urine flow as a matter of routine!\n\nBut try it once a month perhaps to see if your Pelvic Floor is strong enough to stop your urine mid flow?\n\nYou may have been to gym classes where they talk about doing the 'elevator' type of contraction where you lift up a little at a time, you could do this if you want to, if you have already completed your above sets.  But I find the above to be the most effective and manageable.\n\nDon't do more than the 10 at a time of each that I have recommended  above,  unless your Women's Health Physio has advised you to.\n\nAs you can over fatigue them.\n\nI could talk for days about why you should do your Pelvic Floor exercises, but I will let you get started on your regime in the mean time...\n\nLulu\nWomen's Health Physiotherapist",
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      "body": "As a Women's health Physiotherapist, and I am frequently surprised by how little the ladies that I treat know about pelvic floor exercises!\n\nThat's Kegel Exercises for you ladies from the USA.\n\nEvery woman should do their Pelvic Floor Exercises twice a day.\n\nOne set of 10 fast contractions and one set of the 10 slow contractions.\n\nAnd if you are pregnant and until 6 months after you finish breastfeeding, you should be doing the above 4 to 6 times a day.\n\nI know, it sounds like a lot.\n\nBut doing the exercises now, is like putting them in the bank for later.\n\nSo that when you are older, and after you have had your baby, you are not leaking urine (or anything else) when you laugh, cough or sneeze...\n\nSo ladies, here we go.\n\nFirstly, Where is it?\n\nhttp://i.imgsafe.org/e873e2a1b7.jpg\n\nYou can also think of your Pelvic Floor as a figure of eight shape, around your vagina in the front and anus at the back.\n\nYour Pelvic Floor contracts when you laugh, cough, jump or sneeze to stop you from leaking urine at the same time.\n\nWhen you are pregnant, your Pelvic Floor is weaker due to the hormones that are allowing your uterus and abdominal muscles to stretch, also causing your Pelvic Floor to stretch a little.\n\nAnd because it's dealing with the added weight of a growing baby on top of it.\n\nWhich is why you may wet yourself occasionally during pregnancy and why you need to be doing the exercises even more frequently when you are pregnant!\n\nSo how do you do them?\n\nFast Contractions:\n\nSqueeze the muscles around your vagina as if you are stopping urine flow, and at the same time squeeze around back passage as if you are stopping wind. This squeeze should last a second. And the release should take a second too.  Repeat 10 times.\n\nSlow Contractions:\n\nBreathe in.\nAs you breathe out...Squeeze the muscles around vagina as if you are stopping urine flow, and at the same time squeeze around back passage as if you are stopping wind.\nNow hold this muscle contraction as you breathe in and out twice.\nRelease muscles.\nTake two breaths at rest.\nRepeat this ten times.\n\nIf you are not sure if you are doing these correctly, do one to see how it feels, then put your pointer finger in your mouth and suck your finger at the same time as you do this.  If the sensation of the pelvic floor muscle activation feels stronger when you are doing this, you are doing it correctly.\n\nWe used to recommend that once a day you stopped your urine flow as a test of pelvic floor strength, but research has shown this could be confusing neurological signals between brain and pelvic floor and weakening it.\n\nSo DO NOT stop your urine flow as a matter of routine!\n\nBut try it once a month perhaps to see if your Pelvic Floor is strong enough to stop your urine mid flow?\n\nYou may have been to gym classes where they talk about doing the 'elevator' type of contraction where you lift up a little at a time, you could do this if you want to, if you have already completed your above sets.  But I find the above to be the most effective and manageable.\n\nDon't do more than the 10 at a time of each that I have recommended  above,  unless your Women's Health Physio has advised you to.\n\nAs you can over fatigue them.\n\nI could talk for days about why you should do your Pelvic Floor exercises, but I will let you get started on your regime in the mean time...\n\nLulu\nWomen's Health Physiotherapist",
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      "body": "Hi Steemers,\n\nhttp://i.imgsafe.org/dcd6539882.jpg\nEDIT: Verification photo added, thanks for the advice!\n\n\nhttps://i.imgsafe.org/d38b9394ef.jpg\n\nMy name is Lulu and I am a very passionate  Physiotherapist for Women and Children!  My husband is an IT guy, and recently introduced me to this site.\n\nAs a women's health Physical Therapist, I have specialised in treating females for the Physiotherapy issues that are specific to women and which arise (mainly) from pregnancy and childbirth. I also treat ladies who are struggling with leaking urine unintentionally with activities such as coughing, laughing, lifting or jumping.\n\nWhile wetting yourself is not something that many people like to talk about, it is more prevalent than you may think. Research has shown that 1 in 3 women in the UK leak urine accidentally. My job involves assessing women, educating them, and assisting them in strengthening the muscles around their vaginas to help to stop them leaking urine (and have better sex)! \n\nI recently saw a women's health Physio referred to as a \"cooch coach\" and I guess that sums us us up pretty well ;)  While urinary incontinence is usually associated with weak and under active pelvic floor muscles around the vagina, the muscles being too tight or hypertonic can also be a problem.  Muscle spasm in the pelvic floor can cause severe pain in the pelvis at rest and during sexual intercourse, and a women's health Physio also helps to treat this issue.\n\nPost pregnancy, I help Women with regaining their tummy muscle strength and shape and in reducing the gap in the abdominals that can develop after the 'six pack' muscles expand to allow space to accommodate a growing baby.  Using a combination of electrotherapy, lymphatic drainage massage and education, I also treat nipples that are cracked and painful from breastfeeding as well as lumps that can occur in the breasts from blocked milk ducts.\n\nCarrying a baby also has a marked impact on a Woman's posture, not only while she is pregnant, but afterwards too.  These postural changes can lead to muscle imbalances and pain.\n\nI believe strongly in women connecting to themselves and rediscovering their own intuition in a world where stress and the hustle of life has detached us from the inner peace and wisdom that we all have. \n\nThis introduction has been a lot longer than I intended it to be! But I hope that you are now a bit more aware of what a Women's health physio does, in case you or anyone that you know ever needs to see one!\n\nLulu",
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      "body": "Thanks for the tip! Pic added.",
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      "author": "demotruk",
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      "body": "Glad to have you around!\n\nHere are some tips if you're not aware of already:\n* Secure your account: https://steemit.com/steemit-guides/@pfunk/your-steem-account-is-worth-money-how-to-secure-it-with-a-new-owner-key-to-keep-it-yours-forever\n* Verify your account and build your reputation: https://steemit.com/steem/@tuck-fheman/verified-accounts--reputation-system\n* Contribute with your own contents: https://steemit.com/steem/@grittenald/copy-paste-steal-cite-your-sources, and https://steemit.com/steemit/@pfunk/lets-discuss-verification-of-user-accounts-posting-previous-work-to-prevent-impersonation\n* Properly tagging your posts, especially when your content is `#NSFW` or for `#test` only\n* Know how Steemit works: https://steemit.com/steemit/@donkeypong/still-confused-by-steem-steem-dollars-and-steem-power-the-power-plant-analogy ",
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      "body": "Hi Steemers,\n\nhttp://i.imgsafe.org/d36aeeefcf.jpg\n\nMy name is Lulu and I am a very passionate  Physiotherapist for Women and Children!  My husband is an IT guy, and recently introduced me to this site.\n\nAs a women's health Physical Therapist, I have specialised in treating females for the Physiotherapy issues that are specific to women and which arise (mainly) from pregnancy and childbirth. I also treat ladies who are struggling with leaking urine unintentionally with activities such as coughing, laughing, lifting or jumping.\n\nWhile wetting yourself is not something that many people like to talk about, it is more prevalent than you may think. Research has shown that 1 in 3 women in the UK leak urine accidentally. My job involves assessing women, educating them, and assisting them in strengthening the muscles around their vaginas to help to stop them leaking urine (and have better sex)! \n\nI recently saw a women's health Physio referred to as a \"cooch coach\" and I guess that sums us us up pretty well ;)  While urinary incontinence is usually associated with weak and under active pelvic floor muscles around the vagina, the muscles being too tight or hypertonic can also be a problem.  Muscle spasm in the pelvic floor can cause severe pain in the pelvis at rest and during sexual intercourse, and a women's health Physio also helps to treat this issue.\n\nPost pregnancy, I help Women with regaining their tummy muscle strength and shape and in reducing the gap in the abdominals that can develop after the 'six pack' muscles expand to allow space to accommodate a growing baby.  Using a combination of electrotherapy, lymphatic drainage massage and education, I also treat nipples that are cracked and painful from breastfeeding as well as lumps that can occur in the breasts from blocked milk ducts.\n\nCarrying a baby also has a marked impact on a Woman's posture, not only while she is pregnant, but afterwards too.  These postural changes can lead to muscle imbalances and pain.\n\nI believe strongly in women connecting to themselves and rediscovering their own intuition in a world where stress and the hustle of life has detached us from the inner peace and wisdom that we all have. \n\nThis introduction has been a lot longer than I intended it to be! But I hope that you are now a bit more aware of what a Women's health physio does, in case you or anyone that you know ever needs to see one!\n\nLulu",
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