What can I do to strengthen my pelvic floor? I’m sick of peeing myself when I workout or run.
~ Mama MK
There’s no doubt about it! Having a baby changes your life – mentally, emotionally AND physically. Among a plethora of other challenges, incontinence is a familiar woe of motherhood. The good news? You’re in good company. In fact, one in three mamas may experience urine leakage (urinary incontinence). The bad news? It won’t just go away on its own if you ignore it. Thankfully there are ways to improve bladder weakness and reclaim your body, Mamas!!
Kegels
Kegel exercises are a simple way to strengthen your pelvic floor muscles. They’re easy to do and can be done anywhere. Think of red lights while driving, standing at the kitchen sink while washing dishes, or changing a diaper as great reminders to get in a few Kegel exercises. What’s a Kegel? Let me walk you through how to do one:
- Take a breath in and then breathe out
- Pull the pelvic floor muscles up & in (as if you’re trying to stop yourself from peeing)
- Hold the squeeze for 10 seconds while breathing normally
- Relax and repeat the exercise again (squeeze & release X10)
- Do this series 3X a day
Belly Dance
I was introduced to Jennifer Sobel, creator of The Belly Dance Solution and Feminine Fire, during the 2020 global quarantine. She has opened my eyes to a world of fun fitness that is so practical for mamas. Belly dance is so much more than a beautiful and artistic dance form. It’s also a powerful healing modality for body, mind and spirit. She can teach you the tools needed to strengthen your pelvic floor muscles with belly dance. Her videos are short, engaging, fun AND effective. You can find her here:
Website: www.femininefireofficial.com or https://www.jennifersobel.com
Facebook: https://www.facebook.com/femininefireofficial
Instagram: https://www.instagram.com/femininefireofficial/
YouTube: https://www.youtube.com/channel/UCjb4abjBCE8FzLZyyTeNx8Q/featured
Pelvic Floor Specialist
Speak to your doctor or midwife for more information and support. He or she should be able to point you in the right direction. As common as urinary incontinence is, not very many medical professionals are willing and/or able to guide newly postpartum moms through it. Seeing a pelvic floor physical therapist can be beneficial to regaining strength in your pelvic floor muscles. A pelvic floor PT is a great resource to have in your corner.
You’re Not Alone
Urinary incontinence can be embarrassing. You’re not alone, Mama! Talking with another mother, sharing resources and ideas, and finding a medical professional to help is possible. Try Kegels on your own. Check-out belly dancing. While urinary incontinence is common, it doesn’t have to continue and define your motherhood.
Thanks for asking, Mama!
Shannon Smith of BellissiMamas is a mother to six, grandmother to four. She provides general educational information on various topics on this website as a public service, which should not be construed as medical, professional, financial, real-estate, tax or legal advice. These are personal opinions only, shared from the wisdom of motherhood.
