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 We are going to debunk 5 common myths about pregnancy and exercise. Before we get into the myths, we just want to say that exercise is not a one-side fits all thing when it comes to pregnancy. There is no perfect way to exercise for every person. Another thing is that you want to make sure you consult with your physician or OB/GYN before you start in any exercise program or if you are current exerciser and pregnant.
 Today we are going to debunk some myths that you may have heard about toileting! Yes, that is right we are going to be talking all things toilet habits today. Read on to find out how many of the 5 Myths about toileting you thought were true.
 Do you leak when you sneeze? If so, I may have an answer for you. Have you ever walked outside on the sunny day, immediately sneeze then unfortunately, felt a drip of urine onto your underwear?? If so, you’re not alone. This “stress” type incontinence is very common, but NOT normal. I want to teach you a simple technique that you can do today to try and stop that kind of leakage from happening. This technique is called “The Knack.”
To get the most success out of the “The Knack,” you want to try to do this when you have warning that a sneeze is going to happen. What you do is stop in place (stand still) and try and contract to the pelvic floor muscles (a.k.a. kegel) before you sneeze. The pelvic floor muscles are located at the bottom of our pelvis. When you contract these muscles, think as if you’re trying to hold back gas or hold back pee. You should feel a squeezing sensation in the vagina and anus. To review, if you have warning that a sneeze is coming, stop where you at, try and pre-contract your pelvic floor muscles, and brace for that sneeze to come. “The Knack” can also help reduce or eliminate leakage when you cough, laugh, or blow your nose. So, that’s it! Go and try it. Hopefully this helps you control your bladder when you sneeze. If not, we are happy to be a resource for you at Legacy Physical Therapy. In fact, check out our free guide on Bladder Leakage for more tips.  Pelvic organ prolapse is a dropping of any of the pelvic organs (uterus, bladder, or rectum) down into vaginal canal or through the vaginal opening. You can have prolapse of one or multiple pelvic organs at a time.
There are multiple treatment options available if you are experiencing pelvic organ prolapse  I want to talk to you today about something that’s near and dear into my heart--- exercise and moving.
I have frequent conversations with clients that start out with sentences like, “I’m afraid to move. I’m think I’m going to hurt myself. I don’t know how to move safely. I am scared that am I going to make my condition worse.” It breaks my heart to hear that people are scared to move because movement is life and it can help so many things.  At Legacy Physical Therapy we specialize in treating pelvic health issues. Some of the common pelvic health issues we see fall into the following the 3 categories: peeing, pain, or pressure in the pelvic area.
Here are some examples to showcase how important pelvic health is to your overall health and why.  We want to give new moms some tips on how to lift, carry, and hold their babies and toddlers with good form. Incorrect lifting is one of the key issues that we see at Legacy Physical Therapy. We hear new moms commonly complain about having back or shoulder pain from all of the additional lifting and carrying they are doing now that they have a baby. Improper lifting can be a cause of these types of aches and pains.
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"We help women who are tired of leaking, dealing with pelvic pain, and wanting to get their body back in shape after baby (even if it’s been 30 years) all without relying on medications or surgery."
Brooke Kalisiak
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