Humans should urinate at least four to six times a day, but occasionally, the pressures of modern life force us to clench and hold it in. How bad is this habit, and how long can our bodies withstand it?


WE are all guilty of holding in a pee for longer than we should. But this gruesome fact might change your mind about waiting to go - experts have warned regularly holding in your pee can lead to pain and even incontinence.


You just downed two cups of black coffee. You drank a liter of water after your workout. Your girlfriends talked you into doing a green juice cleanse. You just suffer from IBB (itty bitty bladder) syndrome.


I constantly have to pee. Not in, like, a concerning way; just in an, "I have a tiny bladder" sort of way. That means I've gotten used to holding it. But according to this recent video, you probably shouldn't hold your pee.


Women’s health issues are still taboo. Pelvic issues in women are common, whether it’s taking days off due to period pain, peeing your pants when jumping on the trampoline, or withholding from sex due to pain.


Sure, life is busy. The work/home/kids juggling act means that taking care of YOU is often an after thought. To help get us on the right track, we put together a decade-by-decade guide on how to be healthy at every age.


The pelvic floor muscles are the powerhouse muscles of a woman’s body. Not sure if you’re taking care of yours? These are the most common mistakes women make with their pelvic floor:


Sure, you know that boobs don’t come in matching sets, and that you really shouldn’t sleep in a tampon, but these are the other things every woman needs to know about her body:


Every road tripper, moviegoer and lazy couch-sitter has pondered this question since the beginning of time (or at least since those activities were invented). An expert takes us on a biological lesson.


Every woman who gives birth must see a women’s health physiotherapist. We are trained in vaginal and rectal examinations and are highly skilled in pelvic floor issues.
The healthcare system fails to educate...


When it comes to gynaecological issues, apart from doing nothing, the go-to treatment is typically surgery. Evidence-based alternatives such as pelvic floor physiotherapy are rarely provided.


Heard you should practise Kegels by stopping your urine flow? Don’t. It may lead to incomplete bladder emptying and an increased risk of UTIs. It’s the key to a strong mid-game and zero leakage anxiety.

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If you have painful sex, quit the Pelvic Floor exercises (Kegels) and take up Yoga instead. Do you experience pain during sex? or spasms and shooting pains when inserting a tampon or during intercourse?


Sex should be an enjoyable experience, but for some women it can be a real pain. Medically, painful sex is referred to by a few different names: dyspareunia, vaginismus, vulvodynia or genito-pelvic pain penetration disorder. 


Birth and motherhood have their share of ups and downs and, as fitness professionals and health professionals, we have an important role to play in a new mom’s physical wellbeing as well as her mental and emotional wellbeing.


Looking after your pelvic floor is important for all women – especially mums – and it is surprisingly easy to do once you understand how to do it.It is no surprise that the pelvic floor is often compromised after pregnancy..


Pregnancy and birth are joyous times in a woman’s life, as we anticipate the arrival of our babies. Unfortunately, pregnancy and birth can sometimes put too much strain on our bodies, and we can be left a little worse for wear 'down

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Endometriosis affects one in 10 women, with the predominant symptom being period pain. Unfortunately over time, due to ongoing inflammation, scarring and adhesions, women with endo can go on to develop persistent


1. Prolapse, 2. Losing the mummy tummy, 3. Leaking in pregnancy, 4. Back pain and pelvic pain in pregnancy, 5. Birth risks, 6. Vaginismus and painful sex, 7. Endometriosis affects as many people as diabetes does


There’s a number of physical complications that pregnancy can cause. One of these is pelvic organ prolapse. This can cause swelling, bulging, lower-back, abdomen or pelvic pain, as well as both urinary and fecal incontinence..

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Giving birth stretches a woman’s body to the limit (and sometimes beyond). And the changes that occur in the pelvic tissues are akin to those that occur in a contact sports injury. Yet, women aren’t informed of this, their risks of


Separation of the abdominal muscles is a common condition after pregnancy. It’s a natural part of pregnancy to allow for your growing uterus and baby. But in 2/3 women, that lower belly pouch can be hard to shift.


It's a club you never wanted to be a part of but someone gave you the monthly subscription. And with that comes the cramps, irritability, nausea and the all-round unwell feelings of PMS. The hardest part is you don’t look sick.


You either dread its arrival or look forward to a few days of reprieve from fasting. Periods. The natural and healthy occurrence every woman goes through to cleanse the uterus and prepare the body for a chance at the miracle of life.


Childbirth is a painful and often traumatic experience for women, but according to Sydney physiotherapist Heba Shaheed it is not spoken about enough.Up to 50 per cent of mothers will develop pelvic organ prolapse and


The pelvic floor is made up of a group of muscles and connective tissue that provide support for your spine and pelvis, and for your pelvic organs – the bladder, the uterus and the bowel. The pelvic floor muscles are one of the


Severe menstrual pain is not normal. If you experience severe pain during your period it is possible you are suffering from an underdiagnosed disease called Endometriosis. Endometrial tissue lines the uterus.


Recovering after 3rd and 4th Degree Tears
Why does my period make my back and pelvis hurt?
12 easy nutrition tips to ease endometriosis and pelvic pain

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Endometriosis affects one in 10 women worldwide with the main sign being period pain. Thriving with endometriosis can be challenging, and many women with endo may find it difficult to train and exercise in the way


It took 11 years for Heba to be diagnosed with endometriosis. She shares why a Federal commitment for a National Action Plan to offer support for women suffering from the misunderstood medical condition is necessary.


With so much pressure to ‘bounce back’ after baby, sometimes we forget that we’ve gone through this miraculous journey of pregnancy and birth, and that things are going to change in our bodies whether we like it or not.


Our bodies undergo some unexpected changes after pregnancy and birth. From nagging back aches to frequent visits to the toilet and embarrassing bladder accidents, there are a host of issues women are simply putting up


One of the most important group of muscles in a woman’s body are her pelvic floor muscles. They support the spine and the pelvis, keeping our backs strong and stable, and they support the pelvic organs – the bladder, the bowels and..


Whether it’s your first child or you’re a seasoned mother, the days, weeks and months following the birth of a baby can feel like a rollercoaster for many women. While you may be impatient — or not! — to return to the gym and to your..

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Endometriosis is an invisible illness that affects one in 10 women, including myself. Like most women with endometriosis, my diagnosis was severely delayed. The average delay in diagnosis for endometriosis is an alarming...

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Heavy periods, menstrual cramps, painful sex and abdominal pain simply sound like the regular burdens of being a woman. And for any female at any age, there are two things that happen when you’re struck down with period cramps – one, you either

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The pelvic floor muscles are powerfully glorious and play such an important role in women’s physical, mental, emotional, social, and sexual well-being. From pregnancy to birth, bladder health to bowel health, spinal support to sexual



Most adult women know what a urinary tract infection (UTI) is, but did you know it’s common for young boys and girls to get them too? What is a UTI and how do kids get them? What are the symptoms? Are UTIs preventable?


It can be confronting when your child wets the bed as they get older. But apparently it's more common than we think.


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Heba has endometriosis and has a baby, so she's well placed to talk about starting a family when you have this disease. She opens up about her own experience, the rocky road to diagnosis, and what women can do if they recieve a diagnosis..


Endometriosis: Why The Conversation Needs To Change

Physiotherapist and Women's Health Coach, Heba Shaheed, talks about the importance of advocating and raising our voice, and how her own experience with Endometriosis has shaped

Women's Agenda::
Meet the woman making pelvic health the common conversation it should be

Heba Shaheed gave birth to her first child on International Women’s Day, just two weeks ago. But having the newborn at home has only heightened her determination to build her

Heba Shaheed: The Pelvic Expert

Starting a business during pregnancy and rushing off to hospital to give birth when she was in the middle of a 12 week startup accelerator is just part of life for Heba Shaheed – the founder

Endometriosis New Zealand:
About Heba Shaheed

Heba Shaheed is a women's health coach and physiotherapist, with a special interest in endometriosis. She is a firm believer in an integrative and multidisciplinary approach to the

What the Experts say

Founder and CEO of The Pelvic Expert, Physiotherapist, Women’s Heath Coach, Holistic Nutrition Coach, Integrative Yoga Therapist, Clinical Pilates Instructor, Australia & Online

Pelvic Floor Exercise:
Get to Know Your Women's Health Physio ....HEBA SHAHEED

What is your current position? Physiotherapist (Musculoskeletal & Women’s Health) , Women’s Health Coach (Nutrition, NLP) , Pilates Instructor and founder of The Pelvic Expert

Pelvic Floor Issues

Heba Shaheed is the co-founder of The Pelvic Expert, where she provides online exercise, nutrition and pelvic floor physiotherapy programs for mothers, pregnant women, and

StartUp Daily.:
Meet Recent Alumni from the HCF Catalyst Program

Heba Shaheed is the founder of The Pelvic Expert, an online platform providing education and solutions for women with pelvic health issues, including nutrition, exercise, and self-care

Women Love Tech
Breaking Women’s Health Taboos With Digital Disruption

“Why didn’t anyone tell me this thing could happen?”

“I thought period pain was normal.”

“I never knew women’s health physios existed!”

These are the 3 most common phrases I’ve heard over the last 8 years working in women’s health and pelvic floor physiotherapy.

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New mums shouldn’t have to ask: “Why didn’t anyone tell me this could happen?”

Childbirth gives you the greatest gift imaginable but it also leaves around 37 percent of mums with a few gifts they’d prefer to return; and if you’re afraid to sneeze and jump in public, you know exactly what we’re talking about.

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Tips for Women Suffering from Endometriosis

Why do some women experience painful sex?
What is Endometriosis?
What are the main signs and symptoms associated with Endometriosis?
How is Endometriosis diagnosed?
What treatments are available for Endometriosis?
How does stress aggravate Endometriosis?
How can Australians contact you for more information?

Webinars | Videos | Appearances


2015 Women's Health & Fitness Summit:
Heba Shaheed and her presentation on Pelvic pain and hypertonic pelvic floor


The womens health & fitness summit 2015 presents the platform: heba shaheed Pelvic pain and hypertonic pelvic floor

Featured In

El Ciudadano:
This is what happens when you keep in your urine

We all feel this sensation. First it begins with a bearable annoyance, and little by little it becomes a pressing sensation impossible to ignore. In the end, it ends up being a constant

This Is What Happens When You Hold Your Pee

Holding in your pee could significantly damage your bladder over time.

During a night of drinking after throwing back a few beers, we "break the seal," or follow our urge

The Australian:
HCF Catalyst: Diversity a driver for success

The latest intake of health insurer HCF’s start-up accelerator, HCF Catalyst, has not only managed to unearth an interesting crop of healthcare-focused local technology businesses, but

Dynamic Business:

Seven start-ups and five scale-ups have been accepted into the second cohort of annual health-tech accelerator program, HCF Catalyst.

The 12-week program, which is being delivered

HCF Catalyst:
The Pelvic Expert

The Pelvic Expert is a one-stop digital destination providing evidence-based and holistic women’s healthcare programs for pelvic pain, pregnancy and postpartum problems. ..

Malay Mail Online:
Why you shouldn't hold your pee

Humans should urinate at least four to six times a day, but occasionally, the pressures of modern life force us to clench and hold it in. How bad is this habit, and how long can our bodies

Your bladder

As human beings, the moment we feel the need to go to the toilet is undoubtedly a liquid thing, after the beer consumption.

HCF Catalyst:
The Pelvic Expert

The Pelvic Expert is a one-stop digital destination providing evidence-based and holistic women’s healthcare programs for pelvic pain, pregnancy and postpartum problems. ..

HCF and Slingshot announce most diverse HCF Catalyst cohort yet

Improving women’s health education, changing the way we treat concussions, and enhancing operating theatre set up are just a few of the issues to be addressed by the Startups and

Medical Daily:
Holding Pee For Too Long Can Weaken Pelvic Floor Muscles And Increase Risk Of Bladder Problems

During a night of drinking after throwing back a few beers, we "break the seal," or follow our urge to pee. Once we open the floodgates, our bladder control weakens, as we run back and


Health and medical professionals join technology entrepreneurs to design the future of health care.

How Much Poor Holds and What Are The Consequences?

Humans have to urinate at least four to eight times a day. But sometimes, the pressures of modern life force us to hold them, especially when engrossed in watching movies in theaters,

Australian Anthill:
HCF and Slingshot announce 12 startups for new HCF Catalyst health-tech accelerator

Improving women’s health education, changing the way we treat concussions, and enhancing operating theatre set up are just a few of the issues to be addressed by the Startups and Scaleups accepted into the second cohort of HCF Catalyst, the country’s first corporate-supported health-tech accelerator.