pelvic floor

Question 1

Normal Bladder holding

Answer 1

Holds 1.5-2 cups daytime (150ml normal)
4 cups at night
Extreme 6-8 cups (1 L)
500ml is uncomfortable

Question 2

Normal urinary function

Answer 2

Normal number of daily urination 6-7 times per day
Normal voiding amount
Normal voiding time
Average is 21s with an SD of +/- 13
*If you pee less than 8 seconds, you didn’t really need to go

Question 3

Normal Urinary function

Answer 3

Is it normal to get up to pee in the middle of the night?
No, but getting up once is fine

If I drink more does it help my bladder hold more?
Yes and no, there are extremes

Is it ok to pee standing up if you are a woman?
No, this is very hard on your pelvic floor

Question 4

cause of bubbly urine?

Answer 4

Proteinurea

Question 5

Normal Bowel Function

Answer 5

Normal
Average of once per day
Every other day is not concerning

Abnormal
2 or more days without pooing

Extreme
1 x per month

Question 6

sit while I pee ladies

Answer 6

Sitting
Preferably knees higher than hips
Hovering over the toilet
60% of American’s say they won’t sit on a public seat
For reference only 60% of people wash their hands after using a public restroom
NO, NEVER, EXNAY
DON’T DO IT IF YOU DON’T WANT TO PEE EVERYTIME YOU LAUGH!

Question 7

holding poo

Answer 7

Bearing down
Bearing down causes increased pressure on the pelvic floor
Holding poo too long
Increases risk of constipation
Increases risk of impaction
Fluid Intake
If you don’t drink enough constipation occurs
Fiber
High fiber diets assist in pulling fluid into the feces allowing easier deficaiton

Question 8

pooping angle

Answer 8

poop puborectus muscle loosens and allows for a more consistent flow.

Question 9

how to poop like a champ

Answer 9

Drink Water
Bump up the fiber
Eat Probiotic Fiber
get exercise
Elevate feet
Limit caffeine--
Avoid Stress--