🤔Do you leak urine when you cough, sneeze, laugh too hard during pregnancy/ postpartum?
While stress incontinence is common during pregnancy/ postpartum, you can recover and strengthen your pelvic floor muscles.
Here are some tips while coughing / sneezing 👇🏻
👉🏻1. Try and sit if you can, as this will give your pelvic floor more support.
👉🏻2. Move forward slightly at the hips. This activates the front of the pelvic floor which prevents pee to leak.
❌Do not hunch / round your shoulders. This can add more pressure down on pelvic floor.
👉🏻3. Before you cough, contract pelvic floor muscles (do a kegel) and then cough. REMEMBER, after coughing inhale and let pelvic floor relax.
👉🏻4. Relax that pelvic floor when you are not coughing. Leaking is often due to a tight pelvic floor, not a weak one, so relaxing pelvic floor between coughing / sneezing.
👉🏻5. Throughout the day, Do Not squeeze your bottom tight. This can add to tightness.
👉🏻6. Join our Prenatal & Postnatal Fitness (ONLINE + IN PERSON)!! We help you learn to strengthen your pelvic floor muscles and get your whole body strong for Labor, Birthing an Beyond.
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