What do you recommend doing if it's tough to control the pelvic floor muscles? Stretching helps with awareness and feeling of them (using the rubber balls in perineum) but the other stretches without them seem to activate hamstrings.
I generally recommend a full body approach as everything is connected. It's normal to feel the hamstrings in a lot of the Yin poses. You should put a blanket under the knees if it's too intense as this will reduce the amount of stretch on the hamstrings. Releasing the hamstrings will help with pelvic floor tension as well. Strengthening is as equally important as stretching. Do you already have strong quads, hamstrings and adductors/abductors? If not, it could be beneficial to add some gentle strengthening exercises. Best to see a physio as they an review your specific body to find what exactly you need to work on so you can be more focused with your training (sorry, that was a long-winded answer!!)
Your videos are great. What are the dangers of chugging water before going through security at the airport? Sometimes I chug up to two bottles of water as I hate wasting the water. One time I chugged two bottles of water and my pee was transparent an hour later, this continued for the next three pees. I guess that's just my body naturally getting rid of that water I drank? I always pee before boarding a flight even if it's only a short 1 hour flight. Sometimes the turbulence can be rough and the toilet cannot be used. Do you chug water before security and also go pee always before getting on a flight?
My recommendation would be that you carry an empty bottle rather than bottles full of water. Refill the bottle when you are through security. That’s what I do, and I have a small bottle (ikea has small reusable bottles so if you do have to empty it, it’s less to empty). Chugging water isn’t such a great idea. Drinking so much that your urine turns transparent is an indication that too much water has been consumed. Too much water can actually be life threatening as it can cause water intoxication - a condition where you have low sodium in your blood (acute hyponatremia). Chubbyemu has a video that explains this in some detail: ruclips.net/video/J3HivpHP-5I/видео.htmlsi=yIq3QatvRjQkCbCQ Two bottles will likely not be enough to cause water intoxication, but it will put your body under pressure to maintain homeostasis potentially changing the balance of electrolytes. If too much fluid is taken over a longer period, this could potentially lead to other issues. Ideally, you will drink enough water - not too much, not to little. Balance is always best 😊
@@TheFlowerEmpowered That's a great point. Usable bottles to fill when out of security. I guess the taps to fill water bottles in the airport are over by the toilets in every airport? It is normal for some sodium and electrolytes to be voided out, so your body can maintain homeostasis. The 8 glasses of water a day thing is a myth I think. So the key is to try and keep our urine pale yellow throughout the day. It is normal that the morning void is a bit more concentrated. A lot of people say your pee should be clear, but clear does not mean like water. I still pee before boarding a flight anyways, no matter how much I have consumed, do you pee before the flight too? I'm not the only one! There does be a queue.
I think my water drinking is normal(2000ml~3000ml) and I pee about 2~3 times in a day since teenage. I had measured my bladder volume which is over a liter . Is it normal?
If it has always been that way, and you don't have any issues starting the stream when you have to go then maybe this is normal for you. If you have trouble actually starting the flow then that may indicate that it could be problematic. Volume and frequency can vary greatly from person to person. If you are at all worried about your bladder function, you can go to a urologist to have it checked.
Hi Doctor! I have a weird issue if you could kindly guide me. I have started bladder training recently. My comfort zone is around 200 ml. Till this amount I can essily reach the toilet and urinate. After this I can hold on till I get a sudden strong urge and this could be anywhere between 270 ml and 370 ml. Now there's a weird zone between 200 ml and the final urge. I can hold on with increasing discomfort above 200 ml but as soon i decide to go to the bathroom, I get a very strong urge. The strength of this urge depends on how far I was from the perceived final urge by the bladder. For example yesterday i was sitting comfortably and I decided I should pee and got a really strong urge near the washroom door. My urine volume was only 250 ml. Two days ago I had held on for a while and then decided to go. I didnt feel any strong urge but when i measured the volume it was 270 ml. This weird buffer zone between the complete comfort zone (200ml) and the final urge point bothers me because I could literallaly be holding comfortably 270 ml and it suddenly shoots the urge up when i decided to go. I have been told that this could be a mental door in lock syndrome thing but the fact that it happens after 200 ml means that there is something more to it. What I want to know is that while training the bladder should I hold onto the till final urge comes (anywherr between 270 and 370 ml) or should I wait for a certain point after 200 ml? At around 200 ml I start getting constant signals to urinate which are not super uncomfortable and I can hold on beyond that. My target is that I should be able to hold 350 to 400ml of urine without rushing to the bathroom due to strong urge as soon as I decide to go. When my bladder was not overactive, I could hold onto till about 400 ml and then go without experiencing a super strong urge when i decided to go. I have no medical issues with bladder or kidneys. My OAB issues started in Feb 2022. For two complete years preceeding my first urgency incident, I had been peeing just in case non stop. Like I would sometimes literally pee when there was less than 50 ml in my bladder due to urinary OCD and to get that "just right" feeling. I was at home with an attached bath during these two years. I have never been duly dehydrated paryicularly during winter my entire life. I highly doubt I would have urinated above 250 ml during this entire two year period. Even before 2020, I was a just in case peeir but due to academic or professional work or some other matters, I would sometimes hold my bladder till max, but after Jan 2020, that was never the case. The other factor worth mentioning is that I took an antidepressant by the name of Tretol (sertraline). I took it just for two days and it wreaked havoc on my body with side effects like weird stool, jaw clenching and shaking etc. I didnt experience urgency immediately but just 15 days after taking that medicine I had my first urgency incident. The side effects of the medicine didnt last for more than two days since i stopped taking it immediately and like i said urinary urgency didnt occur till 15 days later. So how long after 200 ml should I hold my urine so that my comfort zone where i can calmly go to pee can expand? Thanks a ton in advance!
Hi Asim, I am unfortunately not a doctor. I am a yoga teacher/personal trainer, so I cannot give you medical advice. It’s important to see a doctor or Urologist for medical advice. A urologist can perform uroflowmetry to assess your bladder function and volume and that will let you know what your full bladder holds. Some things I can share based on my own experience with OAB: Regarding urge sensations - bladder urge changes with time and with age. If you have gone extended periods with very frequent emptying of small amounts, or extended periods with excessive holding and ignoring the signals, this can create some confusion around bladder signals which is basically the same as training it to a dysfunctional pattern. Regarding bladder function - the bladder is just the vessel that holds urine, which is the disposal of waste and excess fluids filtered from the blood. It’s an important function for homeostasis. What you eat and drink and your physical activity has an impact on it. With those things in mind, and under the guidance of your doctor, it would be important that you allow your bladder to function rather than trying to hit a certain volume. When it comes to bladder function - the communication between you and your nervous system is a two way street. Bladder urges come in waves, with the nervous system calming the urge by relaxing the bladder and increasing the contraction on the sphincters that keep the urethra closed during the bladder filling phase. How you respond to these signals can be considered a key way for you to communicate back to your nervous system. It’s really important to listen to your body. When you feel full, empty rather than trying to hold a little extra. You should try to get away from measuring all the time and start to return to listening to the natural rhythm of your bladder. For most, this means periods of the day with more frequent urination and other periods with long stretches. Sometimes you will pee a lot, and sometimes a smaller amount. Your nervous system will manage the process for you - so communicate effectively with your nervous system by responding to the full bladder sensation by emptying the bladder. In the moments when you have the extreme urgency’s that are more powerful when you are closest to the toilet, you can calm the urge by using the 5 tricks video in the OAB playlist - BUT - take your calm bladder straight to the bathroom once the extreme urge has passed. This is the equivalent of telling your nervous system to “calm down” and when it has calmed, taking the calm bladder to the bathroom which tells your nervous system that you are listening. Not only does this help prevent leakages, but it also takes the panic out of bathroom visits and helps return things to normal function.
@@TheFlowerEmpowered Thank you so much for your elaborate response. Really appreciate you taking the time. I have been to multiple urologists and they haven't found anything wrong on a medical level in my case. Secondly my bladder training is progressing very well. I am aiming to get to 400 mls capacity by next month which is what I probably had before the onset of OAB. Based on some ultrasound based scans my max capacity is 450ml. But can you kindly suggest any tecgniques that would help calm the bladder inside the toilet so I can reach the pot and sit comfortably and start peeing calmly. I still am worried about this sudden increase in urge when I enter the toilet if the volume is near 300 ml. If the volume is between 200 and 300 ml, then the sudden urge strikes when I am over the toilet seat. And and at 200 ml the sudden urge strikes when I have my pants down. When I had a completely normal bladder, I could hold on to the urination until I decided to do so even when the bladder was three quarters full. Like I could get to the toilet seat calmly without any worry. There has to be a psychological issue here because today I had around 300 ml and I tried to trick my bladder so I just went in and stood over the pot for a minute without deciding to urinate. I had literally no urge. Bus as soon as I decided that I should pee, the urge increased dramatically. If I had decided earlier that I wanted to pee, the strong urge would have hit me outside the bathroom. This is what I dont understand. I can hold 350 ml just by using my mind and not my external sphincter muscle but inside the washroom even at 250, I have to use the external sphinctet to hold on for dear life. How can I break this connection between me deciding that I need to pee and the bladder not going overboard and spasming immediately? Thanks a ton again in advance!
Honestly, I cannot take this subject seriously! Am I the only one who sees humor in this?! Sorry, but I cannot stop laughing every time I see videos on this "how much we can hold" subject! This would make a great topic for a stand up comic! When asked what his "volume" was, and he answered "hi fidelity" or "wi-fi"! I wouldn't miss it if the earth decided to go off its axis before I got there! Better yet, how about being invited to a royal dinner, given by a worldly known princess, and, while seated at the elegant dinner table, your friend starts a conversation about how many milliliters he or she let out before they got there! And seeing the shocked looks on the faces of the princess and guests, and hearing their gasps, at the table! Seriously, I would want to crawl under that royal table and die right on the floor! LOL! All joking aside, back in the day, our "hides would have been tanned", or we would have gotten soap in our mouths if we ever mentioned measuring how much we peed! Thank God, this was unheard of back in the day, because those times were much more normal! Nowadays, anything goes, and we let it all hang out!😂😅
Glad I have found this channel. Thank you ❤
Glad you enjoy it!
What do you recommend doing if it's tough to control the pelvic floor muscles? Stretching helps with awareness and feeling of them (using the rubber balls in perineum) but the other stretches without them seem to activate hamstrings.
I generally recommend a full body approach as everything is connected. It's normal to feel the hamstrings in a lot of the Yin poses. You should put a blanket under the knees if it's too intense as this will reduce the amount of stretch on the hamstrings. Releasing the hamstrings will help with pelvic floor tension as well. Strengthening is as equally important as stretching. Do you already have strong quads, hamstrings and adductors/abductors? If not, it could be beneficial to add some gentle strengthening exercises. Best to see a physio as they an review your specific body to find what exactly you need to work on so you can be more focused with your training (sorry, that was a long-winded answer!!)
@@TheFlowerEmpowered hey there mine Is about 380 mls max
@@TheFlowerEmpowered hey just wondering is the normal amount is?
Your videos are great. What are the dangers of chugging water before going through security at the airport? Sometimes I chug up to two bottles of water as I hate wasting the water. One time I chugged two bottles of water and my pee was transparent an hour later, this continued for the next three pees. I guess that's just my body naturally getting rid of that water I drank?
I always pee before boarding a flight even if it's only a short 1 hour flight. Sometimes the turbulence can be rough and the toilet cannot be used.
Do you chug water before security and also go pee always before getting on a flight?
My recommendation would be that you carry an empty bottle rather than bottles full of water. Refill the bottle when you are through security. That’s what I do, and I have a small bottle (ikea has small reusable bottles so if you do have to empty it, it’s less to empty).
Chugging water isn’t such a great idea. Drinking so much that your urine turns transparent is an indication that too much water has been consumed.
Too much water can actually be life threatening as it can cause water intoxication - a condition where you have low sodium in your blood (acute hyponatremia). Chubbyemu has a video that explains this in some detail: ruclips.net/video/J3HivpHP-5I/видео.htmlsi=yIq3QatvRjQkCbCQ
Two bottles will likely not be enough to cause water intoxication, but it will put your body under pressure to maintain homeostasis potentially changing the balance of electrolytes. If too much fluid is taken over a longer period, this could potentially lead to other issues.
Ideally, you will drink enough water - not too much, not to little. Balance is always best 😊
@@TheFlowerEmpowered That's a great point. Usable bottles to fill when out of security. I guess the taps to fill water bottles in the airport are over by the toilets in every airport?
It is normal for some sodium and electrolytes to be voided out, so your body can maintain homeostasis. The 8 glasses of water a day thing is a myth I think.
So the key is to try and keep our urine pale yellow throughout the day. It is normal that the morning void is a bit more concentrated. A lot of people say your pee should be clear, but clear does not mean like water.
I still pee before boarding a flight anyways, no matter how much I have consumed, do you pee before the flight too? I'm not the only one! There does be a queue.
I think my water drinking is normal(2000ml~3000ml) and I pee about 2~3 times in a day since teenage. I had measured my bladder volume which is over a liter . Is it normal?
If it has always been that way, and you don't have any issues starting the stream when you have to go then maybe this is normal for you.
If you have trouble actually starting the flow then that may indicate that it could be problematic. Volume and frequency can vary greatly from person to person. If you are at all worried about your bladder function, you can go to a urologist to have it checked.
Hey there is 380mls a good amount?
Thank you and God bless you! 🙏
You are so welcome, God bless you too 🌸😊
@@TheFlowerEmpowered Thank you! ❤️🙏
Hi Doctor! I have a weird issue if you could kindly guide me. I have started bladder training recently.
My comfort zone is around 200 ml. Till this amount I can essily reach the toilet and urinate.
After this I can hold on till I get a sudden strong urge and this could be anywhere between 270 ml and 370 ml.
Now there's a weird zone between 200 ml and the final urge. I can hold on with increasing discomfort above 200 ml but as soon i decide to go to the bathroom, I get a very strong urge. The strength of this urge depends on how far I was from the perceived final urge by the bladder. For example yesterday i was sitting comfortably and I decided I should pee and got a really strong urge near the washroom door. My urine volume was only 250 ml. Two days ago I had held on for a while and then decided to go. I didnt feel any strong urge but when i measured the volume it was 270 ml.
This weird buffer zone between the complete comfort zone (200ml) and the final urge point bothers me because I could literallaly be holding comfortably 270 ml and it suddenly shoots the urge up when i decided to go.
I have been told that this could be a mental door in lock syndrome thing but the fact that it happens after 200 ml means that there is something more to it.
What I want to know is that while training the bladder should I hold onto the till final urge comes (anywherr between 270 and 370 ml) or should I wait for a certain point after 200 ml?
At around 200 ml I start getting constant signals to urinate which are not super uncomfortable and I can hold on beyond that.
My target is that I should be able to hold 350 to 400ml of urine without rushing to the bathroom due to strong urge as soon as I decide to go. When my bladder was not overactive, I could hold onto till about 400 ml and then go without experiencing a super strong urge when i decided to go.
I have no medical issues with bladder or kidneys.
My OAB issues started in Feb 2022. For two complete years preceeding my first urgency incident, I had been peeing just in case non stop. Like I would sometimes literally pee when there was less than 50 ml in my bladder due to urinary OCD and to get that "just right" feeling. I was at home with an attached bath during these two years. I have never been duly dehydrated paryicularly during winter my entire life. I highly doubt I would have urinated above 250 ml during this entire two year period. Even before 2020, I was a just in case peeir but due to academic or professional work or some other matters, I would sometimes hold my bladder till max, but after Jan 2020, that was never the case.
The other factor worth mentioning is that I took an antidepressant by the name of Tretol (sertraline). I took it just for two days and it wreaked havoc on my body with side effects like weird stool, jaw clenching and shaking etc. I didnt experience urgency immediately but just 15 days after taking that medicine I had my first urgency incident. The side effects of the medicine didnt last for more than two days since i stopped taking it immediately and like i said urinary urgency didnt occur till 15 days later.
So how long after 200 ml should I hold my urine so that my comfort zone where i can calmly go to pee can expand? Thanks a ton in advance!
Hi Asim, I am unfortunately not a doctor. I am a yoga teacher/personal trainer, so I cannot give you medical advice. It’s important to see a doctor or Urologist for medical advice. A urologist can perform uroflowmetry to assess your bladder function and volume and that will let you know what your full bladder holds.
Some things I can share based on my own experience with OAB:
Regarding urge sensations - bladder urge changes with time and with age. If you have gone extended periods with very frequent emptying of small amounts, or extended periods with excessive holding and ignoring the signals, this can create some confusion around bladder signals which is basically the same as training it to a dysfunctional pattern.
Regarding bladder function - the bladder is just the vessel that holds urine, which is the disposal of waste and excess fluids filtered from the blood. It’s an important function for homeostasis. What you eat and drink and your physical activity has an impact on it.
With those things in mind, and under the guidance of your doctor, it would be important that you allow your bladder to function rather than trying to hit a certain volume.
When it comes to bladder function - the communication between you and your nervous system is a two way street. Bladder urges come in waves, with the nervous system calming the urge by relaxing the bladder and increasing the contraction on the sphincters that keep the urethra closed during the bladder filling phase. How you respond to these signals can be considered a key way for you to communicate back to your nervous system.
It’s really important to listen to your body. When you feel full, empty rather than trying to hold a little extra. You should try to get away from measuring all the time and start to return to listening to the natural rhythm of your bladder. For most, this means periods of the day with more frequent urination and other periods with long stretches. Sometimes you will pee a lot, and sometimes a smaller amount. Your nervous system will manage the process for you - so communicate effectively with your nervous system by responding to the full bladder sensation by emptying the bladder.
In the moments when you have the extreme urgency’s that are more powerful when you are closest to the toilet, you can calm the urge by using the 5 tricks video in the OAB playlist - BUT - take your calm bladder straight to the bathroom once the extreme urge has passed. This is the equivalent of telling your nervous system to “calm down” and when it has calmed, taking the calm bladder to the bathroom which tells your nervous system that you are listening. Not only does this help prevent leakages, but it also takes the panic out of bathroom visits and helps return things to normal function.
@@TheFlowerEmpowered
Thank you so much for your elaborate response. Really appreciate you taking the time. I have been to multiple urologists and they haven't found anything wrong on a medical level in my case.
Secondly my bladder training is progressing very well. I am aiming to get to 400 mls capacity by next month which is what I probably had before the onset of OAB. Based on some ultrasound based scans my max capacity is 450ml.
But can you kindly suggest any tecgniques that would help calm the bladder inside the toilet so I can reach the pot and sit comfortably and start peeing calmly. I still am worried about this sudden increase in urge when I enter the toilet if the volume is near 300 ml. If the volume is between 200 and 300 ml, then the sudden urge strikes when I am over the toilet seat. And and at 200 ml the sudden urge strikes when I have my pants down.
When I had a completely normal bladder, I could hold on to the urination until I decided to do so even when the bladder was three quarters full. Like I could get to the toilet seat calmly without any worry.
There has to be a psychological issue here because today I had around 300 ml and I tried to trick my bladder so I just went in and stood over the pot for a minute without deciding to urinate. I had literally no urge. Bus as soon as I decided that I should pee, the urge increased dramatically. If I had decided earlier that I wanted to pee, the strong urge would have hit me outside the bathroom.
This is what I dont understand. I can hold 350 ml just by using my mind and not my external sphincter muscle but inside the washroom even at 250, I have to use the external sphinctet to hold on for dear life.
How can I break this connection between me deciding that I need to pee and the bladder not going overboard and spasming immediately? Thanks a ton again in advance!
Honestly, I cannot take this subject seriously! Am I the only one who sees humor in this?! Sorry, but I cannot stop laughing every time I see videos on this "how much we can hold" subject! This would make a great topic for a stand up comic! When asked what his "volume" was, and he answered "hi fidelity" or "wi-fi"! I wouldn't miss it if the earth decided to go off its axis before I got there! Better yet, how about being invited to a royal dinner, given by a worldly known princess, and, while seated at the elegant dinner table, your friend starts a conversation about how many milliliters he or she let out before they got there! And seeing the shocked looks on the faces of the princess and guests, and hearing their gasps, at the table! Seriously, I would want to crawl under that royal table and die right on the floor! LOL! All joking aside, back in the day, our "hides would have been tanned", or we would have gotten soap in our mouths if we ever mentioned measuring how much we peed! Thank God, this was unheard of back in the day, because those times were much more normal! Nowadays, anything goes, and we let it all hang out!😂😅
What do you consider "holding it for too long"? Like, how many hours is holding it too long? Just curious. LOL!
It’s a good question and my answer - it depends! What’s normal for one person can be considered dysfunctional for another. How long do you hold?
@@TheFlowerEmpowered hey doctor can I please ask u a question