• kegel exercises with friends
    Fitness,  Incontinence

    10 Tips To Make The Most Of Your Kegel Exercises

    Ready to take your Kegel game to the next level? Our friend Marla is pretty much a Kegel expert who has shown lots of women how to teach their pelvic floors new tricks. Whether you’re a Kegel newbie or are already a pro, Marla’s got you covered with 10 tips to kick ’em up a notch. Take it from here, Marla. _____________ Sure, you’ve probably heard your doctor say “Do your Kegel exercises.” And while they seem easy enough, many of us women struggle to connect with this part of our bodies. I know. I taught women to do Kegel exercises in a group setting, cuing them to squeeze and…

  • exercise helps with constipation
    Incontinence

    Backed Up & Bothered: Constipation & Leaks

    If you’re reading this, then chances are you’ve experienced what it feels like to be backed up. The abdominal discomfort, physiological distress, and the urge to let go of what’s been holding you back. Yes, that’s constipation for you. However, that’s not all it brings with it. Have you ever noticed that leaks are more common when you’re stopped up? Or that it’s more difficult to poop when you’re on incontinence drugs? Let’s get down to how and why constipation and bladder leaks are connected. When you know better, you do-do better. Too soon? Clogged Pipes: What’s Up With Constipation? The official definition of constipation is having fewer than three…

  • hormones during menopause cause bladder leaks
    Incontinence

    What’s Hormones Got To Do With It?

    Oh, hormones. The signaling molecules that not only influence our mood and behavior but also regulate certain cells and tissues. To put it simply, hormones pack a lot of punch. Have you ever felt cranky and couldn’t put your finger on why? Do you ever find yourself craving chocolate during certain times of the month? And have you ever noticed that leaks are more common during one part of your cycle over the other? If you answered yes to any of these questions, then you can chock it up to your hormones. Let’s dive in to what hormones have to do with incontinence. Hormones and Your Pelvic Floor As you…

  • mom with incontinence hiking
    Wonder Women

    When Every Day Is A Mix Of Emotions

    Here at Lily Bird, we feature personal stories written by smarty pants women from our community. That’s because telling your bladder who’s boss is better as a team sport. These women get you. They’re in your corner. And they’re here to remind you that your body isn’t broken. Hey, bodies age, bladders leak, and movie sequels bomb. Right? This week our good friend Liz gets real about pelvic prolapse, leaking, and coming to terms with her postpartum body. _____________ Hi; I’m Liz. The first thing that comes to mind if you were to ask me what I did today would be that I peed myself. Yes, that, over an awesome…

  • incontinence beach
    Incontinence

    Own The Throne (And Your Bad Habits)

    Here at Lily Bird we feature stories written by smarty pants women from our community. That’s because telling your bladder who’s boss is better as a team sport. These women get you. They’re in your corner. And they’re here to remind you that your body isn’t broken. Hey, bodies age, bladders leak, and movie sequels bomb. Right? If you’re ready to stop praying to the porcelain gods, our friend Marla is here with advice that will help you own the throne. _____________ A long-distance car ride, or even tent camping, always reminds me how much that little organ known as the bladder controls my life. Those activities often trigger “just…

  • French woman
    Incontinence

    The Snapback Secret: How They Do It In France

    Raise your hand if your doctor ever mentioned anything to you about re-educating your vagina. If you’re like me, then you kept your hand down and probably raised your eyebrows. I mean c’mon. Why would a doctor need to re-educate you on your own lady parts? However, it turns out that re-educating your vagina is actually a thing. And we Americans could  learn a few things from the French. It’s Time To Talk About It   Without a doubt, women go through A LOT! Pregnancy, childbirth, menopause and more causes our pelvic floor muscles to weaken over time. Pelvic prolapse can lead to everything from unexpected bladder leaks (i.e. incontinence)…

  • Incontinence

    Does Your Pelvic Prolapse Hang Low?

    Do you remember learning about the pelvic floor in high school anatomy? Chances are, you probably don’t! I sure don’t. The topic wasn’t all that appealing and it didn’t seem relevant back then. But, boy oh, boy, how often things change as we age, right? Today, your pelvic floor is more important than it’s ever been before. More than one-third of American women have a pelvic floor disorder, like pelvic prolapse, and they only become more common as we age. Oof. Toss me some anti-wrinkle cream. What You Missed In Anatomy About The Pelvic Floor Although you’ve been carrying your pelvic floor around with you your entire life, you probably…

  • Mom and baby with fruit
    Fitness,  Incontinence

    Pelvic Floor Exercises: What Your Leaky Bladder Is Begging For

    Hey, you! Your bladder called and it wants you to do some pelvic floor exercises to help with those pesky drips and dribbles. And don’t worry, you won’t even have to hit the gym. This isn’t your run-of-the-mill pump-some-iron workout. What’s a pelvic floor? First, it’s time for a quick anatomy lesson. Ready to head back to the classroom for 2 minutes? Here we go… Your pelvis is located in the lower part of your abdomen (tummy) and it includes a number of organs including your uterus, ovaries and — the star of our show — your bladder. Your pelvic floor is an area of muscles that stretch out like…

  • try a kegel before you laugh
    Fitness,  Incontinence

    How To Kegel Leaks Away, Easy Peasy Squeeze-y

    You’re out with your friends at your 25th high school reunion. Debra from English class seems even funnier than you remember and you can’t stop laughing while reminiscing about Mr. Hedrick’s hideous haircut, even though it’s been 25 years. And then suddenly, it happens. It’s a small leak. You know nobody can see it anything. But you know it’s there, and it’s uncomfortable. Your smile dims a little and you’re suddenly thinking of going home early. Sound familiar? If you’ve been there before, we feel you. And so do millions of other women. The good news is that Kegels can help. How Kegels Help With Leaks Before jumping into Kegels,…

  • woman laughing with bladder leaks
    Incontinence

    Incontinence 101: Everything You Need To Know

    As women, our bodies go through the ringer. Monthly periods. Pregnancy. Childbirth. Menopause. From all that activity, it’s no surprise that our pelvic floor takes a hit. Our muscles and nerves fatigue from all of the work they do and get stressed under pressure. This can cause bladder leakage, otherwise known as urinary incontinence. While leaks can be frustrating, there are lots of techniques that can help make them no big deal. Here’s everything you need to know about those spritz, sprinkles, and urges and how to manage them. And we really do mean everything! What Is The Definition Of Incontinence Exactly? The technical term for bladder leakage is urinary…