Monday, February 16, 2015

What is the pelvic floor?

Shhhhh...nobody’s talking about this...

My sister, Janet, who lives in Florida, was up for the holidays and over a few glasses of wine, we were having and interesting discussion about her work! Although it may make you blush, it’s very important information that we all need to know! I asked her if she could write today’s Makeover Mondays blog!!! You’ll definitely want to print this one out.  Happy “kegeling”!!!  Bonnie Hall

Janet Sage is  a Certified Urologic Registered Nurse for 35 years and has Attended and completed Biofeedback Training and Incontinence Solutions September  2012 . Reference information taken from Managing and Treating Urinary Incontinence Dr. Dianne Newman and Dr. Alan Wein University of Pennsylvania School of medicine

What is the pelvic floor?

The pelvic floor is a set of muscles that spread across the bottom of the pelvic cavity like a hammock.  The pelvic floor has three openings that run through it, the urethra, the vagina and the rectum. The functions of the pelvic floor include:

  • To support the pelvic organs, specifically the uterus, the bladder and the rectum
  • To help provide sphincter control for the bladder and bowel
  • To withstand increases in pressure that occur in the abdomen such as coughing, sneezing, laughing,  straining and lifting
  • To enhance the sexual response

What are consequences of a weak pelvic floor?

  • When a woman ages, the pelvic floor muscles may begin to sag and weaken as a result of stress placed on them.  Many conditions can stress the pelvic  floor including:
  • Pregnancy related changes in the body
  • Heavy straining during childbirth
  • Damage to the pelvic floor sustained during childbirth
  • Repeated straining such as during bowel movements or chronic cough
  • Repetitive heavy lifting
  • As a woman goes through menopause, estrogen levels fall. This leads to a weakening of the pelvic floor muscles. Weak pelvic floor muscles can result in pelvic organ prolapse ( when one of your pelvic organs falls out of place or through the vaginal canal).  Prolapse can occur to your bladder, urethra, uterus, rectum, intestine and vagina. Other consequences of a weak pelvic floor include the involuntary  leakage of urine or stool ( urinary and fecal incontinence).

What are the benefits of strengthening the pelvic floor? 

  • Maintenance of strength, tone and elasticity of the pelvic floor muscles. This helps support the abdominal and pelvic contents against gravity
  • Helps with bladder and bowel control
  • Improves sexual response for both you and you partner


Pretend that you are holding a raw egg inside the vagina or anus. Tighten around the egg shell but don’t break it. Hold it there for 10 seconds and then release. Relax for 10 seconds and then repeat 20 times. Do this exercise daily. It can take 3-6 months for the muscles to bulk up. There is also a quick contraction you can practice. Pretend you have that same egg in the vagina or anus and contract quickly , as if you were cracking the egg. Now relax for 5 seconds. Do this exercise 25 times daily. This is a very good exercise to use for urinary frequency and urgency.

Bonnie Hall Ink Permanent Makeup Philadelphia & South Jersey
Eyebrows, eyebrow tattooing, permanent makeup , permanent eyebrows! 

Monday, January 12, 2015

Makeover Monday - Just BE It!

Many gurus talk and write about the law of attraction for manifesting what we want in life. But I think it's more about the law of "BEING"! 

Inside an acorn is all that is needed for it to become an oak tree. The acorn doesn't have to wish for it, or work for it, or visualize just has to have the right conditions so that it will naturally happen

All the things you dream about experiencing are things already inside you ready to emerge when you provide the "right" conditions  and consciousness to allow them to become your reality! "Seeing isn't believing" really should be...."believing is seeing"! 

Trust you have a magical life ready to emerge.....make all your thoughts and actions be the mirror of your readiness of your dreams and desires....and most of all be grateful when they come! So go ahead and

Just BE It!

Happy Monday!!!  Bonnie Hall

Bonnie Hall
Permanent Makeup Philadelphia & South Jersey

Eyebrows, eyebrow tattooing, permanent makeup,  permanent eyebrows! |  856-904-5164