Holding in Your Pee: See its Effect on Pelvic Floor

Holding in Your Pee: See its Effect on Pelvic Floor

Welcome to the realm of pelvic floor health! Did you know that something as simple as holding in your pee can have unexpected consequences for your pelvic floor muscles? These hardworking muscles play a vital role in supporting your bladder and maintaining healthy urinary function. In this article, we’ll unveil the intriguing connection between holding in urine and the weakening of pelvic floor muscles. Get ready to unlock the secrets to a strong and resilient pelvic floor, bid farewell to incontinence worries, and pee with confidence!

Understanding the Pelvic Floor

Imagine a hammock-like structure cradling your bladder, rectum, and other pelvic organs. That’s your pelvic floor! It’s made up of a complex network of muscles that provide essential support and control for these organs. These unsung heroes, when in tip-top shape, ensure proper bladder control and prevent leakage. But when weakened or damaged, they can give rise to urinary incontinence, frequent trips to the bathroom, and other unwelcome surprises.

The Impact of Holding in Your Pee

Ah, the urge to go but holding it in for various reasons—we’ve all been there. However, when you resist nature’s call for too long, your pelvic floor muscles bear the brunt of the strain. Over time, this repetitive stress weakens the muscles, leading to reduced muscle tone and potentially causing urinary incontinence or other peeing problems. We must remember that our pelvic floor muscles crave exercise and care, just like any other muscles in our body!

Prevention and Tips for Maintaining Pelvic Floor Health

  1. Embrace your urges: When nature whispers, listen! Train yourself to respond to the call of nature promptly. Avoid unnecessarily delaying bathroom trips, especially for extended periods.
  2. Hydration is key: Your bladder loves to be hydrated! Ensure you drink enough water throughout the day, as proper hydration supports healthy bladder function.
  3. Power up with pelvic floor exercises: Unleash the hidden strength within! Regular pelvic floor exercises, such as the famous Kegels, can strengthen these muscles. Squeeze, hold, release, and repeat!
  4. Healthy lifestyle, happy pelvic floor: Nourish your body and your pelvic floor will thank you. Maintain a well-rounded lifestyle with balanced nutrition, regular physical activity, and strive to maintain a healthy weight.
  5. Seek guidance from the pros: If you’re experiencing persistent urinary incontinence or other peeing problems, reach out to healthcare professionals or specialized pelvic floor experts. They can provide personalized advice and offer tailored treatment options to address your unique concerns.

Conclusion in Holding in Your Pee

Congratulations! You’re now armed with the knowledge to unleash the full potential of your pelvic floor. Remember, holding in your urine can weaken those hardworking muscles, potentially leading to urinary incontinence and other pee-related troubles. By making pelvic floor health a priority through proper care, targeted exercises, and seeking expert guidance when needed, you can support optimal bladder function and enjoy a life free from leaks.

Let’s embark on this journey together, where a strong pelvic floor translates to confidence, freedom, and a happier, leak-free life. Get ready to unlock the power of your pelvic floor and embrace a new level of control and well-being! Visit www.pelvis.nyc today and get a FREE 15-minute teleconsultation.

Physical Therapy for Men: FAQ’s Answered

Physical Therapy for Men: FAQ’s Answered

Physical therapy is a valuable resource for men seeking to improve their health, recover from injuries, and manage chronic pain. However, many men have questions and uncertainties about physical therapy. In this blog post, we will address some of the most frequently asked questions to provide clarity and guidance. Our goal is to offer friendly and engaging answers from a physical therapist’s perspective. This will help empower men to make informed decisions about their physical therapy journey.

What conditions can physical therapy help treat?

As a physical therapist, I have the knowledge and skills to effectively treat a wide range of conditions that commonly affect men. Here’s a brief definition of each condition from my perspective:

  • Orthopedic injuries: These include various musculoskeletal injuries. Such as sprains (ligament damage), strains (muscle or tendon damage), and fractures (broken bones). Physical therapy focuses on reducing pain, promoting healing, and restoring normal function through exercises, manual therapy techniques, and other interventions.
  • Back and neck pain: Physical therapists specialize in addressing back and neck pain, which can be caused by various factors. This includes poor posture, muscle imbalances, herniated discs, or spinal conditions. Treatment may also involve therapeutic exercises, manual therapy, posture correction, and education on proper body mechanics to alleviate pain and improve spinal stability.
  • Sports injuries: Physical therapy plays a crucial role in rehabilitating sports-related injuries such as sprained ankles, torn ligaments, muscle strains, and stress fractures. Through targeted exercises, sport-specific training, and injury prevention strategies, I help athletes regain strength, flexibility, and function to safely return to their sports activities.
  • Joint pain (shoulder, knee, hip): Joint pain is commonly caused by conditions such as osteoarthritis, tendonitis, bursitis, or ligament tears. Physical therapy interventions aim to reduce pain, increase joint mobility, as well as strengthen the surrounding muscles through exercises, manual therapy, and modalities like heat or cold therapy.
  • Arthritis: Physical therapy can be highly beneficial for managing arthritis, a condition characterized by joint inflammation and stiffness. I focus on improving the joint range of motion and strengthening the surrounding muscles. Furthermore, I provide education on pain management strategies to enhance functional abilities and quality of life.
  • Post-surgical rehabilitation: After undergoing surgery, physical therapy is also essential for promoting healing, restoring mobility, and regaining strength and function. Through a tailored treatment plan, I guide patients through progressive exercises, manual therapy, scar tissue management, and activity-specific training to optimize their recovery and minimize complications too.
  • Neurological conditions: Physical therapy plays a significant role in managing neurological conditions like stroke or Parkinson’s disease. I employ specialized techniques and exercises to improve mobility, balance, coordination, and overall functional independence for individuals with neurological impairments.
  • Balance and coordination issues: Physical therapy addresses balance and coordination problems that can result from aging, neurological disorders, or other factors. I develop customized exercise programs to enhance balance, coordination, and stability, reducing the risk of falls and improving overall functional abilities.
  • Work-related injuries: Work-related injuries, such as repetitive strain injuries or sprains due to lifting or overexertion, can be effectively managed through physical therapy. Treatment focuses on reducing pain, restoring function, and providing ergonomic education to prevent future injuries and promote a safe and healthy work environment.

Can physical therapy help with post-surgical rehabilitation?

Absolutely! Physical therapy plays a vital role in post-surgical rehabilitation for men. A physical therapist can guide you through a personalized rehabilitation program, focusing on restoring mobility, strength, and function after surgery. In addition, they will work closely with your surgeon to ensure a safe and effective recovery process.

How long does a physiotherapy session last, and how often will I need to attend?

Typically, a physical therapy session lasts between 30 minutes to one hour. The frequency of sessions depends on several factors, including the nature of your condition, treatment goals, and availability. In the beginning, sessions may be more frequent (e.g., two to three times a week), and as you progress, the frequency may decrease. Your physical therapist will create a customized treatment plan that outlines the recommended session frequency and duration.

Will physiotherapy involve exercises I can continue at home?

Yes, a significant part of your physical therapy program will include exercises and activities that you can continue at home. These exercises are designed to complement the in-clinic sessions and help you progress toward your goals. Your physical therapist will provide detailed instructions, demonstrations, and written materials to guide you through your home exercise program. Consistency with these exercises will contribute to your overall progress and long-term success.

Can it help with chronic pain management?

Yes, physical therapy can be highly effective in managing chronic pain. A physical therapist will assess your condition, identify the underlying causes of your pain, and develop a tailored treatment plan. This plan may include manual therapies, therapeutic exercises, modalities (such as heat or cold therapy), and education on pain management techniques. Physical therapy aims to improve your mobility, reduce pain, and enhance your overall quality of life.

Will my insurance cover physical therapy?

Many insurance plans cover physical therapy services, but coverage can vary depending on your specific plan. It’s important to check with your insurance provider to understand your coverage details, including any deductibles, co-pays, or limitations. Additionally, some physical therapy clinics offer self-pay options or payment plans for those without insurance coverage.

Contact US!

If you have more inquiries or questions, we encourage you to reach out to us at Pelvis NYC. Whether you have specific concerns about a condition, want to learn more about our treatment approaches, or require clarification on any aspect of physical therapy, we’re ready to assist you.

Website: www.pelvis.nyc

Phone: 929 590 3445

Email: drpelvis@pelvis.nyc

Guide to Physical Therapy: What You Need to Know

Guide to Physical Therapy: What You Need to Know


Physical therapy is an incredible way that can help men overcome injuries, manage chronic pain, and improve their overall well-being. Despite the common misconception that physical therapy is primarily for women or athletes, it’s important to recognize that it offers significant benefits for men as well. In this blog post, we will explore the world of physical therapy, providing a comprehensive guide that will empower men to take charge of their health. Our aim is to provide you with positive and hopeful information that will inspire you to embrace the possibilities that physical therapy can offer.

Breaking Stereotypes

Let’s challenge the stereotypes surrounding physical therapy. It’s time to debunk the notion that it’s only for specific demographics. Regardless of your age, profession, or fitness level, physical therapy is essential for men too. It doesn’t matter if you’re a professional athlete or a weekend warrior, a guide from physical therapy can be crucial in improving your health and well-being.

Understanding the Benefits

Physical therapy provides a wide range of benefits that can have a positive impact on men’s lives. Whether you’re recovering from surgery, healing from a sports injury, or managing chronic pain, a physical therapist can develop a personalized treatment plan to address your specific needs. Here are some key benefits of physical therapy for men:

  • Injury Recovery: Physical therapy helps speed up the healing process, improve function, and reduce the risk of re-injury by providing targeted exercises, manual treatments, and specialized techniques tailored to your condition.
  • Chronic Pain Management: Physical therapists employ various techniques to alleviate pain and improve mobility, enabling men to better manage conditions such as back pain, arthritis, or postural issues.
  • Improved Athletic Performance: Physical therapists can enhance athletic performance by assessing movement patterns, correcting imbalances, and designing specialized training programs to optimize strength, flexibility, and endurance.
  • Enhancing Overall Health: Physical therapy goes beyond injury treatment. It focuses on improving overall health and preventing future issues. By emphasizing healthy lifestyle choices, postural education, and exercise programs, physical therapy helps men achieve long-term wellness.

The Role of the Physical Therapist

When you engage in physical therapy, you’ll work closely with a licensed physical therapist who is an expert in musculoskeletal health. They will assess your condition, discuss your goals, and design a personalized treatment plan to meet your unique needs. Your physical therapist will guide you through exercises, hands-on techniques, and other interventions to optimize your recovery and overall well-being.

Active Participation

Active participation is key to achieving positive outcomes in physical therapy. It’s crucial to follow your physical therapist’s instructions. So be consistent with your exercises, and openly communicate about your progress and concerns. By actively engaging in your treatment, you can maximize the benefits of physical therapy and empower yourself on your journey to wellness.

Embracing the Journey

Physical therapy is not a quick fix; it’s a journey toward long-term health and well-being. It may require time, effort, and dedication, but the rewards are worth it. Embrace the process, trust in your physical therapist’s expertise, and maintain a positive mindset throughout your journey. Remember that physical therapy is designed to help you achieve your goals and regain your independence.

If you have more questions on how physical therapy can help improve your everyday life, don’t hesitate to ask! Go to www.pelvis.nyc now! Pelvis NYC stands out as a top choice for finding the best physical therapy services. Their commitment to providing exceptional care, personalized treatment plans, and a welcoming environment set them apart.

Pelvic Floor Muscle Training for Men with Chronic Pelvic Pain

Pelvic Floor Muscle Training for Men with Chronic Pelvic Pain

Chronic pelvic pain is a debilitating condition that affects many men. But it is often misdiagnosed or overlooked by healthcare providers. If you are one of the many men experiencing chronic pelvic pain, know that there is hope for relief. Pelvic floor muscle training (PFMT) is a non-invasive treatment option that can provide relief for men with chronic pelvic pain. In this blog post, we’ll discuss what chronic pelvic pain is, how PFMT can help, and what exercises and techniques can be used to manage this condition.

Understanding Chronic Pelvic Pain

Imagine being constantly in pain and discomfort in your pelvic area, making it difficult to enjoy daily activities or engage in intimate moments with your partner. That’s the reality for many men who suffer from chronic pelvic pain.

Chronic pelvic pain is pain that lasts for at least six months. It affects the area below the belly button, including the pelvic floor muscles. It can be caused by a variety of factors, such as inflammation, nerve damage, or muscle tension. Common symptoms of chronic pelvic pain include pain during sex, difficulty urinating or having bowel movements, and discomfort in the pelvic area.

How PFMT Can Help

Pelvic floor muscle training is a type of physical therapy that focuses on strengthening and relaxing the pelvic floor muscles. It can be used to treat a variety of conditions, including chronic pelvic pain. By strengthening the pelvic floor muscles, PFMT can improve bladder and bowel control. It can also reduce pain during sex and improve overall pelvic health.

Pelvic Floor Muscle Training Techniques

Now that you understand the importance of PFMT, let’s dive into the different exercises and techniques that can be used to manage chronic pelvic pain.

  • Kegels – These exercises involve contracting and relaxing the pelvic floor muscles. It can help improve bladder and bowel control, as well as reduce pain during sex.
  • Biofeedback – This technique uses sensors to monitor muscle activity in the pelvic floor. It can help men learn how to properly engage and relax their pelvic floor muscles.
  • Trigger point release – This technique involves applying pressure to specific areas of the pelvic floor. This is done to release tension and improve blood flow.

Tips for Starting PFMT

If you’re interested in starting PFMT to manage your chronic pelvic pain, here are a few tips to keep in mind:

  1. Consult with a healthcare provider first to rule out any underlying medical conditions.
  2. Find a qualified physical therapist who specializes in pelvic floor muscle training.
  3. Be patient and consistent with your exercises. It can take time to see results, but the benefits of PFMT are well worth the effort.

How to Get Started with Pelvic Floor Muscle Training

Before starting any exercise program, it’s important to consult with a healthcare provider or a pelvic floor physical therapist to assess your condition and create a personalized treatment plan. They can help you determine the right exercises to do and the proper technique to perform them.

Once you have the go-ahead from your healthcare provider, you can start your pelvic floor muscle training at home. Here are some tips to get started:

  1. Find the right muscles: The first step in pelvic floor muscle training is to identify the muscles you need to work on. One way to do this is to try stopping the flow of urine midstream while using the restroom. The muscles you use to do this are your pelvic floor muscles, so it’s easy to find!
  2. Practice regularly: Consistency is key when it comes to pelvic floor muscle training. Start with a few sets of exercises each day, and gradually increase the intensity and duration over time.
  3. Use proper technique: Proper technique is important to make sure you’re targeting the right muscles and avoiding any strain or injury. A physical therapist can teach you the proper technique, but in general, you should focus on squeezing and lifting your pelvic floor muscles without holding your breath or tensing your stomach, buttocks, or thighs.
  4. Incorporate pelvic floor exercises into your routine: Pelvic floor muscle training can be done anytime, anywhere, and can be easily incorporated into your daily routine. For example, you can do Kegel exercises while sitting at your desk, watching TV, or brushing your teeth.

Pelvis NYC for Pelvic Floor Muscle Training

Pelvis NYC is the top choice for individuals seeking effective treatment for chronic pelvic pain. Our expert pelvic floor physical therapist offers personalized care and innovative treatments that address the root cause of your pain. We prioritize your comfort and privacy, ensuring that your journey to recovery is as smooth and stress-free as possible. Start your PFMT journey today with Pelvis NYC and take the first step towards a pain-free future.

The Role of Pelvic Floor Muscles in Sexual Health

The Role of Pelvic Floor Muscles in Sexual Health

Let’s talk about sexual health! It’s a topic that many people may feel embarrassed to discuss, but it’s an essential part of overall wellness. As a physical therapist, I’ve seen firsthand patients struggling with sexual dysfunction- whether it’s pain during intercourse, difficulty achieving orgasm, or urinary incontinence during sex. 

Many of these patients are surprised to learn that the root cause of their problems may be their pelvic floor muscles. But the good news is that with the right care and exercises, you can improve the health of your pelvic floor muscles and enhance your sexual well-being. So let’s dive in and explore the connection between sexual health and pelvic floor muscles!

Anatomy of the Pelvic Floor Muscles

To understand why pelvic floor muscles are important for sexual health, it’s essential to know their anatomy. A pelvic floor is a group of muscles that stretch from the pubic bone at the front of the pelvis to the tailbone at the back. These muscles form a sling that supports the bladder, rectum, and other pelvic organs.

How Pelvic Floor Muscles Affect Sexual Health

So why do pelvic floor muscles matter for sexual health? The answer lies in their role in sexual function. The pelvic floor muscles play a crucial role in achieving and maintaining an erection in men. Strong pelvic floor muscles can also help with achieving orgasm and maintaining control over ejaculation.

But when pelvic floor muscles are weak or tight, they can interfere with sexual function. Men may experience erectile dysfunction or premature ejaculation, while women may have difficulty achieving orgasm or experience pain during intercourse. Also, pelvic floor muscle dysfunction can lead to urinary or fecal incontinence during sex, which can be embarrassing and distressing.

Pelvic Floor Exercises for Sexual Health:

Pelvic floor muscle exercises, also known as Kegels, are a simple and effective way to improve pelvic floor strength and optimize sexual function. These exercises involve contracting and relaxing the pelvic floor muscles, similar to stopping and starting urine flow. To perform Kegels, sit comfortably and squeeze your pelvic floor muscles for a few seconds. Relax for the same amount of time. Repeat this exercise 10-15 times, 3 times per day.

Physical Therapy for Pelvic Floor Dysfunction:

If you are experiencing sexual dysfunction or other symptoms related to pelvic floor muscles, seeking the help of a physical therapist is a wise choice. A physical therapist can evaluate your pelvic floor muscles, develop an individualized treatment plan, and teach you exercises to improve strength and coordination. Treatment may also include manual therapy, biofeedback, and relaxation techniques to help reduce muscle tension and improve sexual function.


Your pelvic floor muscles are an essential component of your overall health, including sexual health. By performing pelvic floor exercises and seeking the guidance of a physical therapist, you can improve your pelvic floor function and enhance your sexual experience. Don’t hesitate to seek help if you are experiencing symptoms related to pelvic floor dysfunction. Visit www.pelvis.nyc now! 

Remember, a healthy pelvic floor leads to a healthy sex life.

How to Manage Bowel Issues: Tips and Strategies

How to Manage Bowel Issues: Tips and Strategies

I am a physical therapist so I understand how difficult it can be for men to talk about bowel issues. But don’t lose hope! With my extensive experience treating bowel issues, I am here to provide practical tips and strategies to manage these issues effectively. Bowel issues can affect anyone, regardless of age, gender, or health status. It’s essential to seek help and support to improve your bowel health and overall quality of life. 

In this blog, I will discuss practical tips and strategies for men to manage their bowel issues effectively. So let’s get started.

Things to Help Manage Bowel Issues

  1. Eat a balanced diet

First, focus on eating a balanced diet with adequate fiber, fruits, and vegetables. This can help regulate bowel movements and prevent constipation. Remember, not all types of fiber are equal. Soluble fiber, found in oats, beans, and peas, can help soften stool and ease bowel movements, while insoluble fiber, found in whole grains and vegetables, adds bulk to stool and can help promote regular bowel movements. It’s important to include both types of fiber in your diet.

Check out our blog about the impact of diet on bowel health and how physical therapy can help.

  1. Stay hydrated

Next, stay hydrated by drinking enough water throughout the day. Dehydration can cause constipation and make bowel issues worse. Aim to drink at least eight glasses of water per day. If you’re struggling to drink enough water, try flavored water or herbal tea to increase your fluid intake.

  1. Exercise regularly

Regular exercise is also key for improving bowel movements. Exercises like walking, cycling, and swimming can increase blood flow to the intestines and promote regular bowel movements. However, it’s important to consult with your doctor or physical therapist before starting any exercise program, especially if you have severe bowel issues.

For more detailed information about exercises to improve bowel control check out this blog.

  1. Practice good bowel habits

It’s also essential to practice good bowel habits. Try to establish a regular bowel routine by going to the bathroom at the same time each day. Allow enough time to fully empty your bowels, and avoid straining or holding your breath while on the toilet. If you’re experiencing constipation, you may also try a squatting position, which can help facilitate bowel movements.

  1. Consider biofeedback therapy

Lastly, consider biofeedback therapy. This non-invasive technique can help improve bowel control by teaching you how to relax and contract your pelvic floor muscles. Biofeedback therapy involves placing sensors on your abdomen and buttocks to monitor muscle activity while you practice pelvic floor exercises. Your physical therapist can help you develop a personalized biofeedback program to improve your bowel control.

Get Help!

If you are a man experiencing bowel problems, seeking help from a professional can greatly benefit you. At Pelvis NYC, I have years of experience in treating bowel issues and can provide personalized advice and treatment plans tailored to your specific needs. Don’t hesitate to reach out to us for help and start managing your bowel issues effectively. Visit our website www.pelvis.nyc now!

Exercises to Improve Bowel Control and Prevent Incontinence

Exercises to Improve Bowel Control and Prevent Incontinence

All of us know how important it is to maintain good bowel health. Not only can it improve your quality of life, but it can also prevent embarrassing accidents like bowel incontinence. Luckily, there are plenty of techniques and exercises to improve bowel control and prevent incontinence.

Read to know more!


Many people don’t realize that the pelvic floor muscles play a critical role in bowel function.

These muscles support the bladder, uterus, and rectum, and they control bowel movements. When these muscles are weak, you may experience bowel incontinence, or the inability to control your bowel movements. However, regular exercises that strengthen the pelvic floor muscles can improve bowel control, muscle tone and prevent incontinence.

Exercises to Improve Bowel Control

So, what exercises are most effective for improving bowel control? Kegel exercises are the most well-known exercises for strengthening the pelvic floor muscles. 

  • To perform Kegels, simply contract and relax the muscles that you use to stop the flow of urine. Aim for 10 repetitions of this exercise, holding each contraction for 5-10 seconds before relaxing. You can do Kegels while sitting, standing, or lying down.

Another exercise that can help improve bowel control is known as the “elevator exercise.” 

  • To do this, imagine that your pelvic floor muscles are like an elevator with three floors. Start by contracting the muscles as if you’re going to the first floor, then hold for a few seconds before contracting further as if you’re going to the second and then third floors. Then, slowly release the contraction, starting from the third floor and gradually relaxing down to the first floor.

Add Squatting also on your list! Squatting is a natural position that can help promote healthy bowel movements. Squatting can help relax the muscles of the pelvic floor and promote better bowel function. 

  • To perform a squat, stand with your feet shoulder-width apart and slowly lower your body down into a squatting position, as if you were sitting on an imaginary chair. Hold this position for a few seconds and then slowly stand back up. Repeat this exercise several times a day.

Bridge exercises are another type of exercise that can help strengthen the muscles of the pelvic floor and improve bowel function. 

  • To perform bridge exercises, lie down on your back with your knees bent and your feet flat on the floor. Slowly lift your hips off the ground, squeezing your buttocks and pelvic floor muscles as you lift. Hold this position for a few seconds and then slowly lower your hips back down to the ground. Repeat this exercise several times a day.

How about Abdominal Massage? Abdominal massage is a technique used by physical therapists to help stimulate the digestive system and promote healthy bowel movements. This technique involves massaging the abdomen in a specific pattern to help stimulate the muscles of the digestive tract.

  • To perform abdominal massage, lie down on your back with your knees bent. Place your hands on your lower abdomen and massage in a circular motion, moving in a clockwise direction. Repeat this exercise several times a day.

Important note: In addition to these exercises, it’s important to maintain a balanced diet that is rich in fiber, fruits, and vegetables. Fiber helps to regulate bowel movements and prevent constipation, which can exacerbate bowel control issues. Drinking plenty of water is also important for maintaining good bowel health.

Seek Help!

If you’re seeking assistance in enhancing your bowel control, we encourage you to visit our website at www.pelvis.nyc. Our team can provide you with personalized exercises and techniques to support your recovery from bowel incontinence.