What is Urinary Incontinence?
You cringe when your fitness instructor calls out "jumping jacks!"
You wear a pad when you go for a run.
And coughing fits mean full outfit changes.
Stress urinary incontinence is common.
In fact studies show about 1 in 3 women experience stress urinary incontinence.
Think you have an "overactive bladder"?
Think this is normal because you've had kids?
Think this is "just the way it is"??
Yes, this can happen after pregnancy and having kids.
But this can even happen to elite athletes who have never had kids.
And there's a long-term cost to accepting this as "just how it is."
What happens down the line, years from now when you're 70-something, if you don't act to intervene now...??
As it stands, too many of us are accepting our new realities. Only about 3-5% of women struggling with SUI acutally seek help.
That's so sad. Because, really, it's so simple to fix!
Why do we leak?
Quick anatomy lesson - your pelvic floor is a group of muscles that work together to support your pelvic organs, joints, hips and spine.
However, in life many things can go wrong.
Pregnancy is a common way the pelvic floor becomes weakened.
Add in a difficult delivery, tearing, or scar tissue and it can take a while before full function comes back.
But we also do other things that have nothing to do with being pregnant that can impair the function of the pelvic floor.
Forward head posture has been shown to be correlated with pelvic floor weakness.
Backwards breathing patterns, which can be cause by pregnancy, chronic stress, or other surgical interventions, actually cause us to place too much pressure down on the pelvic floor.
And sometimes over-gripping our abs or glutes can create a pelvic floor that is too tight, and therefore weak.
Any one of these situations can create a pelvic floor that is ineffective in carrying out its task of holding things in.
So when things are "normal" you don't have to think about how to contract your pelvic floor.
But when things go hay-wire, they need to be re-trained.
Do I need do more kegels?
Yes and no.
According to pelvic health expert Diane Lee, up to 65% of people who think they are doing a pelvic floor contraction are doing it wrong.
So here's the thing - you don't necessarily need to do more, you need to make sure you are doing them right!
A healthy pelvic floor contracts both concentrically (meaning shortens - think of showing off your bulging biceps, that's a concentric contraction) and eccentrically (this is the lengthening phase).
A healthy core system works together in a coordinated manner, meaning your pelvic floor and deep transverse abdominals actually respond to each other, as well as the diaphragm, and one cannot function without the other.
So you want to train your pelvic floor and core muscles for strength in both directions, duration, and the ability to quickly contract and relax against pressure (think jumping jacks!)
Are you ready to get started?
I have put together a free training series to break this concept down into easy action steps so that you can start re-booting and re-building your core and pelvic floor anywhere, anytime.
This is a totally free series because I believe no woman should go through life afraid to laugh or jump! And no one wants to end up in a nursing home.
See you inside the training.