Peeing a little when you sneeze, run or cough is a normal part of getting older, right? Wrong! Women should not pee or leak a little as they age.
Every woman has heard of the importance of doing kegels. While women’s magazines tout this exercise as the key to mind-blowing sex, kegels provide a health benefit that goes far beyond sex. By strengthening the pelvic floor, kegels decrease the likelihood of incontinence and painful prolapse.
However, most women don’t know how to do a kegel correctly. Here’s how to do it:
- Lie on your back on the floor. Use a yoga mat if you have one.
- Bend your knees so that your feet are flat on the floor.
- Relax and take a deep breath.
- Lightly press your feet to the floor as you contract the muscles you use to stop urinating. It’s ok if your hips raise off the floor like you’re doing a bridge.
- Hold for five seconds.
- Take another deep breath as you release your muscles. The release is as important as the contraction. A muscle needs to go through both movements in order to function properly.
If you’re suffering with leakage, pelvic floor discomfort or prolapse, call me. I can work with you on additional techniques to improve your pelvic floor strength.