Pelvic Health:  Leave Your Symptoms Behind

Pelvic Health: Leave Your Symptoms Behind

Pelvic floor rehabilitation: a phase that a decade ago was almost unknown, yet today is one of the most promising and important areas of women’s health.

For some, the symptoms are new, caused by the birth of a baby, surgery or simple muscle weakness. For others, their symptoms – including bladder issues, bowel disorders, pelvic and back pain – have diminished their quality of life for years. Whether from embarrassment or misdiagnosis, pelvic floor problems too often to unidentified and untreated, with many women believing they must simply live with it.

The pelvic floor is a combination of muscles, ligaments and connective tissues that support the bladder and other pelvic organs. Weakness or tightness in these muscles, as well as scar tissue and a variety of medical conditions, can create pain or loss of bladder or bowel control. Symptoms as diverse as back pain and urinary frequency can be successfully treated by restoring strength and balance to the pelvic floor.

Patricia A. Wallace, MD, a urogynecologist and specialist in female pelvic medicine and reconstructive surgery at Mission Hospital, spotlights the following exercises to help get your pelvic floor back in shape:

Bridge: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds and keep breathing. Lower your hips back down and release your pelvic floor. Do 10 reps.

Wall Squat: Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Do 10 reps.

Dead Bug Crunch: Lie on your back. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 reps on each side.

Happy Baby: Start by lying on your back. Grasp the inside of each foot with your arms inside your knees, leg bent with knees toward chest. Allow knees to widen open. Hold for 20-30 seconds to relax your pelvic floor and release your hips.

If you suffer from incontinence, pain or pelvic floor disorders, talk to your doctor.

Patricia A. Wallace, MD

Patricia A. Wallace MD, is a urogynecologist and specialist in female pelvic medicine and reconstructive surgery at Mission Hospital, part of the St. Joseph Hoag Health network of care.

Latest News

Upcoming Events at Segerstrom Center for the Arts

Entertainment Sorbet Mag

Upcoming Events  at Segerstrom Center for the Arts

The Australian Pink Floyd Show September 6, 2018 Segerstrom Hall The 2018 Australian Pink Floyd Show Tour is ...

Segerstrom Center for the Arts Announces 2018 – 2019 Jazz Series

Entertainment Sorbet Mag

Segerstrom Center for the Arts Announces  2018 – 2019  Jazz Series

Ahmad Jamal Quartet and Shahin Novrasli Kenny Barron Quintet • Kurt Elling Christmas Branford Marsalis Quartet ...

RODAN + FIELDS: Changing Skin. Changing Lives.

Health & Wellness Jody Robinson

RODAN + FIELDS:  Changing Skin.  Changing Lives.

Friends are good for a great many things. Laughing with you, getting out of tight spots every once in a while, ...

Get Your Game Together with No Bogeys Golf

Entertainment Ann Laurence

Get Your Game Together with No Bogeys Golf

Everyone knows that you’re not supposed to pick favorites when it comes to family. But let’s be honest, we all ...

Medicare: A + B = ? Where does D come in?

Insurance Denice Merrill

Medicare: A + B = ?   Where does D come in?

I’m getting so much information in the mail! What do I need to keep? I am the presenter at the Mission Hospita...

Johnny Mathis “The Voice of Christmas” Returns to Segerstrom Center for the Arts With a Special H…

Entertainment Sorbet Mag

Johnny Mathis  “The Voice of Christmas” Returns to  Segerstrom Center for the Arts  With a Special Holiday Concert

The legendary and undisputed “Voice of Christmas,” Johnny Mathis will brighten the holiday season when he retur...

Pilates + Yoga = Overall Wellness

Health & Wellness Align Pilates Team

Pilates + Yoga =  Overall Wellness

Pilates and yoga have many of the same goals in mind, especially the purpose to unite the mind, body and spirit...

How Can I Tell If I Have Skin Cancer?

Health & Wellness Kristy Fleming, MD

How Can I  Tell If I Have  Skin Cancer?

People of all ages get skin cancer. Checking your skin can help you find skin cancer early when it’s highly tre...

Retirement Planning Weak Spots

Education Ken Earwood

Retirement Planning Weak Spots

They are all too common. Many households think they are planning carefully for retirement. In many cases, they...

Capistrano Home Center

Entertainment Sorbet Mag

Capistrano Home Center

If you’re hunting for fine furnishings and home accents, unique retail, health and wellness and THE place to ex...

Cultivated Elegance in Carmel Valley

Travel Jody Robinson

Cultivated Elegance  in Carmel Valley

Relax, Reconnect and Retreat to the Bernardus Lodge & Spa Someone once told me that Carmel was about the “...

Segerstrom Center for the Arts Announces 2018 – 2019 Jazz Series

Entertainment Sorbet Mag

Segerstrom Center for the Arts Announces 2018 – 2019 Jazz Series

Ahmad Jamal Quartet and Shahin Novrasli Kenny Barron Quintet • Kurt Elling Christmas Branford Marsalis Quartet ...

The Story of Modern Dance Revolutionary Isadora Duncan

Entertainment Sorbet Mag

The Story of Modern Dance Revolutionary  Isadora Duncan

Four performances only August 10 – 12, 2018 • Segerstrom Hall Segerstrom Center for the Arts is proud to prese...

A Walk on San Diego's Wild Side

Entertainment Jody Robinson

A Walk on  San Diego's Wild Side

There is no question that San Diego’s Wild Animal Park has taken the concept of safari to the next level. A con...

Pets of the Month

Home Life Jody Robinson

Pets of the Month

Vera is a six year old sweetie with a great personality.  She absolutely loves to be petted and will fol...

Paradise Found. Paradise Automotive Service

Business Showcase Jody Robinson

Paradise Found.   Paradise Automotive Service

As a female, I may be feeding the stereotype when I pen this, but my first thought when I have to take my car...

Stepping into Music History: Nashville, TN

Travel Jody Robinson

Stepping into Music History:  Nashville, TN

It would be difficult to put Nashville on the list of must see places if you didn’t have some kind of appreciat...

Segerstrom Center for the Arts Movie Mondays. Line-Up FREE

Entertainment Sorbet Mag

Segerstrom  Center for the Arts   Movie Mondays. Line-Up FREE

Summer Film Series Features: Back to the Future July 9 The Princess Bride July 16 Moonrise Kingdom July 23 T...

What’s in a (Girl’s) Name?

Entertainment Joe D

What’s in a (Girl’s) Name?

What is in a name? Everything, at least in the 1950’s and early 60’s! Our name branded us. Whether it was a nic...

Seaside Dining at the Ritz-Carlton, Laguna Niguel: enoSTEAK & 180blu

Dining Out Jody Robinson

Seaside Dining at the Ritz-Carlton,  Laguna Niguel: enoSTEAK & 180blu

In the past decade, public attention has shifted to focus on the matter of how we obtain our food, and what exa...

Prev Next