Relax....Is that even possible? Yes, yes it is. Is it harder in some moments than others? Oh yes! Here are 3 ways to find a little relaxation today or whatever day you need it.
1) ASK FOR IT- It may seem frustrating to feel like you need to "ask" for rest, but it might be just what you need to do. As a mom, we are often pulled in different directions while we also have a laundry list of to-do items in our head or detailed out on a sticky note by our computer. Our spouses, children and family see us juggle this and that everyday so it becomes the normal. Announcing that you are taking 15 minutes, an hour, or whatever to rest allows you to express what you need. And if you feel guilty about doing so or feel that your children will be disappointed, think about the positive example you are setting for your children. We live in a run, run world for the most part and kids are experiencing it as well. Show your children that taking a rest and listening to your body is a good thing, NOT something that should be viewed as weakness.
2) GET IN OR OUT OF YOUR HEAD- Try a technique that allows you to get completely out of your thoughts or one that challenges your mind to acknowledge and release. This can be thoughts about what is stressing you, physical or emotional pain, gratitude....there is really a whole list of things people can process through. The meditation app Headspace offers an awesome FREE 10 min meditation. Deep breathing exercises, body scans and gentle stretching can also be techniques used to give your brain a break.
3) DO ONE THING AT A TIME- Even if you are not the type to completely unplug (though I would encourage you to try), you still have ways to relax your body and mind. Lose yourself in one simple act, one mindful moment. You want to watch a movie? Awesome, put the phone down, go into a room out of sight of typical to-dos (laundry, dishes, bills, messes, etc.) and get taken in by the movie. Want to connect with your kids over board games or crafts or just plain open discussion? Great, put down the phone, don't plan on jumping up to finish something and ignore any other thing you would try to multi-task.
Relaxation is different for everyone. I just wrote this short piece in a quiet room, no kids, no dog wanting something, nothing else on my mind...it was an awesome feeling! Happy Mother's Day. Now off to watch that movie.......
#momlife #momtribe #mothersday2017 #mindfulness #brainbreak
Dr. Robyn Wilhelm, PT, DPT is a women's health and pelvic Physical Therapist and private practice owner in Mesa, AZ. She is passionate about working with women to alleviate pain and dysfunction experienced from core and pelvic health conditions, as well as health and wellness of women during pregnancy and postpartum. Dr. Robyn can be contacted at email@example.com
April is Cesarean Awareness Month. Today, approximately 1 in 3 women in the US have a cesarean delivery. In recognition of all of you mamas who had a cesarean birth, I wanted to address a topic that I help women with quite often.
The noted healing time following a cesarean delivery is 6-8 weeks. During this time, scar tissue develops and takes the place of the tissue injured during cesarean surgery. It is distributed along the abdomen and uterus. The scar tissue is not as strong as the original tissue, though similar in structure. This healing process and laying down of scar tissue is influenced by many factors specific to each woman. Keep in mind that even once the incision site has healed superficially, the scar tissue underneath can span beyond the superficial scar and negatively impact the area, forming adhesions that tightly bond structures together. This can bring on various symptoms, some of which include
Scar tissue can be treated. I have had many women tell me that they have received little to no instruction on what to expect with their scar or how to take care of it. Once it remained painful or seemed to be causing other problems, they just were not sure what to do about it. Some have avoided it all together. The good news...
The scar tissue can be treated with pelvic floor physical therapy. Manual therapy and massage are used to treat not only the incision site specifically, but also the surrounding structures that are being influenced by the scar tissue. External and internal tissue mobilization loosens up the tissue and lessens restrictions to alleviate problems associated with the scarring and any adhesions present that may be binding tissue tightly together. As a PT, I also educate and instruct women on what they can do at home to assist in getting relief from c-section scarring in conjunction with the treatment they receive from me. Scar tissue can be addressed at any point in attempts to bring about change and decrease painful conditions. It is best to begin scar tissue work and treatment around the 6-8 week mark following the c-section, when the tissue is most easily influenced.
If you have any questions about c-section scarring, please drop a comment below or email me at firstname.lastname@example.org
You have probably done it yourself.... or seen it in the workplace or during an outing with friends. You know, the delaying of urination (peeing) until you can barely walk correctly to get to the bathroom. Is this "holding" harmful? It definitely could be.
Although each person's body is different, there is a common consensus and knowledge about the risks of frequently holding urination.
Increased Risk of Bladder Infection- The capacity of an average bladder allows for 15 ounces of urine retention. Holding urine in the bladder for long amounts of time increases the chance that bacteria may attach to the bladder lining and potentially multiply, resulting in a bladder infection. That infection could also make its way to the kidneys and cause other problems.
Decreasing the brain-body connection- When the bladder is full, it sends signals to the brain; the brain then signals to the body it is time to get to the bathroom. Holding urine and delaying those signals can lead to an alteration in the brain-bladder connection. This could result in decreasing the effectiveness of that connection and result in the body not knowing when it is time to go.
So What Do You Do? The issue with "holding it" is real. Many are limited by his/her work environment; teachers, for example, often delay bathroom breaks the most out of many professionals. The problems that can occur from the delay is real though also. Keep these suggestions in mind next time you cross your legs to hold it for "just a little longer...."
1) Void (pee) Regularly- Pretty straight forward advice, right? But, many people just don't do it or don't plan ahead for the day to allow for regular bathroom breaks, especially during times of travel and work. On average, voiding should occur every 3-4 hours. Don't force yourself to urinate; just go when you sense that you need to. Plan ahead and advocate for your ability to use the restroom in reasonable intervals.
2) Drink Water Regularly- Limiting consumption of water in hopes to decrease the need to use the restroom is not the best approach. Our bodies are designed to consume water and flush out regularly. You should drink when you are thirsty and your urine color should be a light yellow-clear. If your urine is a medium to dark yellow, that is your sign that you are not drinking enough.
The Better Bladder Book by Wendy Cohan, RN
Holding Your Pee: Health Risks from Ignoring Nature's Call. The Huffington Post Canada. 02/27/2012
Robyn Wilhelm, PT, DPT Private Practice Owner in Mesa, Arizona specializing in pelvic floor and women's health physical therapy. Connect with Dr. Wilhelm on her practice website http://www.wilhelmpt.com.
In my quest to spread the word about my pelvic floor physical therapy practice, my website, facebook page, twitter account.... I have heard "Do you have a blog?" My response: "Well, not quite yet, but I am working on it!" Anyone that knows me personally knows that I typically have no trouble talking about things I like and sharing my thoughts and opinions, but a blog? A blog that will be out for anyone to read... What can I share...? Will people want to read it...? After thinking about it for weeks, I started to ask myself "Why is it any different from a conversation you might have with a patient or a friend?" Well, there are some differences, but more commonalities I believe. So here I go..... I have a blog...a blog "in progress." That seems safe to say.
In my excitement and nervousness about opening my own practice to help women with conditions that I feel are still left in silence and not always well understood, I have had some convincing to do. Most people know what a Physical Therapist does, but a pelvic floor Physical Therapist? As I have heard "Hmm...that is weird. What do you do exactly?" I began to realize very quickly that my passion and excitement may not be shared with everyone. And...that is ok. On the contrary, I had a close friend tell me that she had problems with painful intercourse a few years back and was basically told by her OBGYN to "relax and lube up." As you may imagine, it wasn't that easy of a fix and left her questioning herself and what was going on in her body and her head. This happens too often for women! She proceeded to share with me: "I commend you for opening a practice for women who NEED the care you provide.....I pray the women who need you, find you." With that, I smiled inside and knew that with some education, what I do would be more clear.
So, like any great blogger, I am going to reference my readers to a great post I read written by someone else! Check out these common misconceptions about pelvic physical therapy provided by Jessica Powley, PT, DPT, WCS from Proaxis Therapy Pelvic PT.
Dr. Robyn Wilhelm, PT, DPT specializes in women's health and pelvic PT. An Ohio native, she enjoys Buckeye football and misses the Fall season. Dr. Robyn enjoys her life in Arizona and spending time with her husband, two kids and Chocolate Lab George.