09.21.2025

61°F SSW6mph SR0649(0549) SS1901(1801)

Morning Offering given

Village peaceful

No coffee

Anniversary greeting to Phil & Irene B, “46” years

St. Emmerammus shows us that if we are to be missionaries of Jesus, we must be ready to pay a price.

RIAY Day 264: The Sorrowful Mysteries

Let’s talk about “Stress Urinary Incontinence”, a pelvic floor issue, and the lack of it being addressed with women who have it and their lack of wanting to go and have it checked out.
Common Types of Pelvic Floor Exercises

Kegel Exercises
Identify the muscles by stopping urine midstream
(do this only to locate the muscles, not as a regular exercise).
How to perform:
Tighten the pelvic floor muscles and hold for 5–10 seconds.
Relax for 5–10 seconds.
Repeat 10–15 times per session, 2–3 sessions per day.
Variations: quick squeezes (contract and release in 1–2 seconds) to improve fast-twitch muscle

Pelvic Tilts
Lie on your back with knees bent, feet flat on the floor.
Tighten your abdominal and pelvic muscles, tilting your pelvis slightly upward.
Hold for 5–10 seconds and relax. Repeat 10–15 times.
Helps engage the core while activating the pelvic floor.

Bridge Exercise
Lie on your back with knees bent and feet hip-width apart.
Tighten your pelvic floor and lift your hips toward the ceiling.
Hold 5–10 seconds, then lower slowly. Repeat 10–15 times.
Strengthens the glutes, lower back, and pelvic floor simultaneously.

Squats
Stand with feet shoulder-width apart.
Engage the pelvic floor as you lower your hips into a squat.
Keep your core tight and rise slowly.
Adds functional strength for daily activities and supports pelvic stability.

Tips for Effectiveness
Consistency: Do exercises daily for the best results.
Focus on the right muscles: Avoid contracting the abdomen,
buttocks, or thighs while doing Kegels.
Breathe naturally: Do not hold your breath.
Posture matters: Good posture can enhance pelvic floor activation.
Progress gradually: Increase hold times and repetitions as strength improves.

When to Seek Guidance
Consult a healthcare provider or pelvic floor physical therapist if you experience:
Difficulty locating the correct muscles
Pain during exercises
Severe incontinence or prolapse
Postpartum recovery requiring personalized guidance
With regular practice, pelvic floor exercises can improve bladder control, support pelvic organ health, reduce risk of prolapse, and enhance sexual function. They can be safely incorporated into your daily routine at home or under professional supervision.

Know you are prayed for.