Strong and Vital No 1

Pelvic Floor

STOPPING THE FLOW OF PEE

is controlled by the sympathetic nervous system (active part of the autonomic nervous system). As soon as we are ready to release water, the detrusor con tracts, the urethral closure muscles and the pelvic floor relax, a dilation (= funnel formation) forms in the transition from the bladder to the urethra and the urine begins to flow. This eli mination phase is controlled by the parasympathetic nervous system (relaxing part of the autonomic nervous system). I have reproduced this micturition cycle in a very simplified form. Perhaps you will understand that if we repeatedly dis rupt this highly complex process over a long period of time, each time we urinate, this will not be a good thing. Bladder dysfunction is pre-programmed.

30 years ago, the secret tip among most women’s fri ends was «Stop your urine flow 2 to 3 times every time you urinate». This pee stop insider tip was supposed to strengthen the pelvic floor. Many gynaecologists also passed this advice on to their patients. However, even back then they knew that this manoeuvre was not a suitable measure for regular pelvic floor training. What never ceases to amaze me is that this nonsense is still being bandied about today. Performing a pee stop to test whether I could stop the flow of urine if I had to is okay. As a test, the pee stop shows us: I am in control. Even in the case of a medical examination, where a «mid-stream urine» is required for the sample, a pee stop is very useful so that we do not pee all over our fingers. However, training, i.e. stopping the flow of urine once or several times during urination, is counterproductive. On the one hand, it promotes the formation of residual urine, which in turn is a risk for infections, but the main danger is that we disrupt the micturition cycle. What is the micturition cycle? Micturition stands for «releasing water». The micturition cycle means filling and emptying the bladder. When filling the bladder, the detrusor (bladder muscle) is loose and relaxed. The pelvic floor is alert and ready to counteract with tension changes in pressure in the abdomen (bouncing, coughing, laughing...). This phase

Let your urine flow! Sit down and enjoy the deep relaxation that we can experience during each urination, as we are under the influence of the parasympathetic nervous system. Consciously relax your jaw and when you hear a deep «Aah...», this should also sound pleasurable. Excreting is so relaxing. Celebrate these little meditative moments in your everyday life. Too often we are driven by the sympathetic nervous system (flight, fight...) when we are stressed and in a hectic rush. Every moment under the influence of the parasympathetic nervous system allows us to relax but also to rebuild, regene rate and heal - a gift we do not want to stop. Yvonne Keller

Yvonne Keller Born 1965 Curriculum vitae and contact see:

www.strongandvital.com

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STRONG and VITAL No. 1 - 2024