Are you tired of dealing with unexpected dribbles, leaks, or gushes?
Do you find yourself leaking:
Every time you sneeze, cough, laugh, run, or jump?
Are you always emptying your bladder before and during workouts?
When jumping with your kids at GetAir?
With each jumping jack in your warm-up?
If this sounds familiar, you are not alone!
➡️ Leaking is one of the main reasons why patient come into the office. ⬅️
Here are 5 actionable tips that can help you reduce or even stop those pesky leaks.
5 Tips to Help Say Goodbye to Leaks 💦
Just Breathe. Let go of the habit of holding your breath. Inhale and exhale—especially during jumps, sneezes, or when lifting weights.
Posture. Instead of standing with a super-upright posture (like we were taught), gently align your ribs over your pelvis. This position helps allow you to activate your core and pelvic floor muscles naturally.
Gentle Core Engagement is Enough. Less is more! Try to maintain a soft (I often cue "gentle") engagement of your abs without the full “grip”—think of it as a gentle hug rather than a squeeze. Over-engaging your abs can be putting extra pressure on both your bladder and pelvic floor muscles.
Eye gaze. Focus your eye gaze ahead or slightly down vs up at the ceiling when exercising (running, jumping or even with sneezing) 😉 It seems such a small thing, but can absolutely make a difference.
Relax Those Glutes. Loosen up your tush! Avoid clenching your glutes to allow your pelvic floor muscles to work better and improve hip mobility and strength!
Simple changes can often lead to big improvements in how your pelvic floor responds under pressure from a sneeze or a cough or from impact with running or jumping.
Whether it’s reducing or eliminating leaks, these easy adjustments are a great place to start.
Ready to say goodbye to those leaks?
Try these tips and let me know how it goes!