THERE'S NO PLACE LIKE HOME

"There's no place like home, there's no place like home,..."

Three clicks of the heels of her ruby slippers, and Dorothy would be returned to her Kansas home from the enchanted land of Oz. As Dorothy squeezed her teenage legs tightly together and clicked her heels, I'm certain she didn't know she was also recruiting her urinary sphincter muscle which stops the flow of urine. Even if she did have to use the potty - after all, she was excited about seeing her Auntie Em - she couldn't have an accident right there on the podium in front of the Wizard, Scarecrow, Tin Man, and Lion. The Good Witch of the North might have changed her mind about sending Dorothy home. She would just squeeze tighter and close her eyes...

Well, controlling the flow of urine is not usually associated with beautiful fantasy lands and tornadoes that transport you there. I know. It's a stretch. But you get the picture. Your bladder needs emptying, but neither the time nor the place are convenient. As a kid, you may have crossed your legs and done that I-need-to-pee-very-soon dance. But as an adult, you feel the need to be more discreet.

The muscles that control bladder release are within the pelvic cavity and along the pelvic floor. We recruit them every time we voluntarily stop the flow of urine. These muscles can weaken due to age, childbirth, surgery and other medical conditions. Both men and women can experience this weakening which results in urinary and/or bowel incontinence and diminished sexual function. Not good. And not necessary, either.

To strengthen these pelvic floor muscles, the most commonly prescribed exercise is the Kegel. Women who have given birth or are preparing to do so, are most familiar with this exercise. However, ALL women and men can and should perform Kegels, especially if they are in their forties and beyond.

First, identify the pelvic floor muscles involved by purposely stopping the flow of urine midstream. Then, allow it to flow again. These are the muscles that squeeze the urethra and anus. Try to contract them without urinating. If you feel your stomach muscles contract or tighten, then your pelvic muscles are not being exercised correctly.

Try to contract the pelvic muscles and hold for at least three seconds. Release for the same number of seconds, and then tighten again. Repeat this three times at each session. Then try to perform these several times a day. Remember, these exercises can be done most discreetly - while standing in the grocery line, waiting at the doctor's office, while talking on the phone, etc. No one will notice.

Another technique that I use with my clients during their exercise sessions, is the ball squeeze. Use an under-inflated rubber playground ball or a firm foam ball placed between your knees and, while seated in a chair, squeeze the ball as hard as you can for ten seconds. Release and repeat five times. This technique can also be used simultaneously while performing abdominal crunches. Simply squeeze the ball between your knees as you execute your abdominal crunch exercise.

Fortunately, strengthening the pelvic floor muscles is easy and time-efficient. Anyone can do the Kegel just about anywhere. On the other hand, losing function of these muscles means a bathroom needs to be nearby or protection needs to be worn in case of an accident. Freedom to come and go is replaced with the mantra, "there's no place like home, there's no place like home..." So squeeze your legs together and close your eyes. If you have ruby slippers, then wear them. Clicking your heels is optional. Just squeeze and wish for things other than the bathroom at home.