Leaking When You Sneeze? This will help!
Pelvic floor rescue in one move
Afraid of surprise leaks?
Do you have to cross your legs when you sneeze?
Avoid jumping or running because you're afraid of wetting your pants?
You’re not alone!
Many women in their 40s and beyond lose strength and control in their pelvic floor muscles.
Why is that?
Well, your pelvic floor muscles are particularly receptive to estrogen and function at their best when you have plenty of it.
But during menopause, as estrogen drops, your pelvic floor can weaken, leading to all kinds of issues “down there.”
One of our amazing past Self Care Simplified podcast guests, Dr. Sara Reardon, also known as the “Vagina Whisperer”, breaks it all down in her book, Floored: A Woman’s Guide to Pelvic Floor Health At Every Age And Stage.
It’s a must-read for EVERY woman!
Now, don’t forget that your pelvic floor muslces are part of your core.
And just like the rest of the muscles on your body, you CAN strengthen them to function way better and prevent those embarrassing leaks!
JUST ONE THING
Here’s one simple exercise you can start today to help improve the function of your pelvic floor muscles.
Your JUST ONE THING to Strengthen Your Pelvic Floor
Belly Breathing + Pelvic Floor Contraction
Think of your core like a coffee can.
The top lid of the can is your diaphragm (the muscle you use to breathe), and the bottom is your pelvic floor.
These two parts work together in coordination.
To build a strong pelvic floor, you need to practice deep belly breathing.
Breathing this way helps your pelvic floor engage (and relax!) the way it’s meant to.
Belly Breathing + Pelvic Floor Contraction
- Place your hands on your belly with fingers spread and thumbs on your bottom ribs.
- Inhale deeply into your belly, causing your fingers to expand and your pelvic floor muscles to gently bulge.
- Exhale slowly, feeling your belly contract inward and your pelvic floor muscles drawing in and upward towards the center of your abdomen.
Extra Tip:Do 5-6 repetitions. Practice this belly breathing + pelvic floor contraction in as many different positions as possible. Seated is easiest, but you need to teach your body how to also do it standing up straight, in a split stance, laying on your side, etc.
Did You Know...
- Your pelvic floor muscles need to be able to both tighten and relax. For some women, the problem isn’t weakness—it’s muscles that are too tight!
- A proper kegel contraction should feel like your urethra, vagina and anus (all 3 openings) are drawing towards each other and then upward toward the center of your abdomen.
- Visiting a pelvic floor physical therapist (even once or twice!) can help you learn exactly what YOU need personally for the healthiest pelvic floor muscles, today and for the next decades to come.
Until next week... Be strong💪
