Lets Talk Incontinence // Leaking a little Postpartum

It is World Continence Week!

Peeing a little when you sneeze or cough or laugh too hard after you have your baby may seem like it is just what happens postpartum. The price of motherhood. Maybe your mother rubs you back or shrugs it off, like oh honey I’ve been peeing my pants for 30 years, there’s nothing you can do about it….UHHH NOOOO thank you! Send your mama to me! No matter how far out postpartum, you can fix this and improve quality of life. There is not a “price” to motherhood that includes a dysfunctional core and pelvic floor. Peeing a little is so common, so don’t feel alone. In the same breath, I want to say, peeing a little is NEVER normal. It is a sign of dysfunction and that something is not working correctly. This is something that absolutely needs to be addressed!

I have many many ways of attacking these issues, because frankly, everyone is so different, so I have many cues, positions and modifications to mamas that are having trouble connecting with their pelvic floor. If you can’t “feel” it, don’t fret! Lots of mamas experience this. It may be because you have a mental block, experienced trauma, you are may still be digesting your birth trauma, you may have physical trauma or scar tissue, you may be uncomfortable connecting with your pelvic floor. These are all things that we need to work through and CAN work through.

Peeing a little can happen with both an overactive pelvic floor (hypertonic) and under active pelvic floor (hypotonic). If you are so so tight and overactive, those muscles are going to be so short, tired and overworked that any additional impact or need for support causes them to give out and you end up leaking. If you are underactive and don’t have much muscle tone in your pelvic floor, you just are strong/connected enough to support your pelvic organs, because you aren’t contracting. Now this can also just be an awareness issue, thats why I say it could be strength or connection. Sometimes with the right cues and exercises, it just clicks and you then can contract easily and start building that muscle thickness. You can’t strengthen a muscle you can connect with, neurologically.

Now for some pelvic floor stuff that the majority of women know about but maybe don’t know the whole story!

I’m sure we have all heard more than once, that to strengthen your pelvic floor you need to be doing Kegels (which is essentially a pelvic floor contraction and lift). And you need to be doing them while you pee, and to practice stopping the flow of pee. Well in honor of the World Continence Week, I want to give you a couple of reasons why you shouldn’t be practicing your Kegels during urination. It’s simply just not functional! This is not the proper time to be contracting the pelvic floor, urinating or defecating should definitely be a time where you are relaxed, deep breathing and not contracting and holding in what you need to let out. This also trains the body that you need to be tense while on the toilet and possibly lead to the bladder not completely emptying as well as creating tight pelvic floor muscles. Another thing I don’t like about doing kegels while urinating is that you aren’t getting a great core contraction.  you’re only focusing on the squeezing closed of the openings and not so much of the lift of the pelvic floor which is more of the support for the pelvic organs. Along with this lift comes the low abs and rest of the core canister. The pelvic floor and deep abdominals work together. And they need to be trained together, functionally! Not seated on a toilet or at stop lights…at least not exclusively 😉 Please Leave questions in the comments or email me movewithtruelove@gmail.com

Check out these two exercises below, from a previous post that I love for working the adductors and kicking on that pelvic floor!

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⭐️World Continence Week⭐️ let’s talk about peeing our pants. If you’ve ever noticed how you want to immediately cross your legs when you cough or sneeze or laugh too hard, then you know that your inner thighs play a role in stability for the pelvic floor. You are essentially closing off the opening for pressure to escape during a forced exhale, which is a cough, sneeze, laugh or yell. We definitely want to get away from having to cross our legs. With A forced exhale, we want that air pressure, intra-abdominal pressure, leaving our body from the pelvic floor working its way up through the lower, middle and upper abs and out of our mouth not having to worry about it escaping through the bottom opening. This is why I do a lot of training with the adductors in my programs. Peeing a little is so very common postpartum but it is not normal ever and is not the price of motherhood that you have to live with! #csectionrecovery #csectionmama #csectionfitness #csectionmom #diastasisrectirepair #diastasisrectirecovery #pelvicfloorexercises #movewithtruelove #postpartumposture #incontinence #momfitness #momworkout #incontinenceawareness #diastasis #diastasisabdominal #diastasisrectiworkout #worldcontinenceweek #postpartumbody #postpartumfitness #pelvicfloorhealth #pelvicfloormuscles #kegels #pelvicfloorhealth #pelvicfloorexercise #adductors #adductorstrength #innerthighexercises #innerthigh

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If you want heal your pelvic floor dysfunction, get a strong core, fix your posture and feel amazing in your mama body, join me in my app! You can send me questions and I can help coach you 1 on 1! Get my app for $1 for your first month, only here at this link!

Flat Booty after Baby? aka Mom Butt! My 11 Glute Exercises to ditch Mom Butt

Do you have a Flat booty or “mom butt” after having your baby!? Don’t worry, you aren’t alone! This happens so often to new moms post delivery or c-section and most have no idea why! This is usually due to a weak pelvic floor or core dysfunction.  You may not have thought of your booty workout as the key to a strong core but it is! Strong pelvic floor and core is made possible by a Great Booty!

I am sharing 11 Great Glute exercises to help you build a strong booty, help heal your pelvic floor and your Diastasis Recti. You might not think of your glutes as a contributing factor to your pelvic floor or your DR. But you can think of your glutes as an extension of your pelvic floor. When the pelvic floor is weakened during pregnancy or diastases recti has occurred due to pregnancy, those areas are weak and may have trouble maintaining stability and regulating core pressure. So the glutes show up to the party and try to maintain stability for your pelvic organs and abdominals and you’ll end up with a pooch In the low belly, flat booty and a little wedgie

at the bottom of it! You, sweet new mama, are probably a glute clencher…clenching when you are leaned over loading the dishwasher, or changing the baby.  That constant low lying tension in the glutes can lead to glute weakness and can lead to worse core and pelvic floor dysfunction. We know that constant low lying tension is bad, think of constantly clenching your jaw, what that does to your neck muscles and it can even give you headaches.  DON’T give your pelvic floor a headache! Its been through enough already! Even if you’ve never had a baby before, a weak pelvic floor and core muscles can lead to the tucking of the pelvis, head forward posture, rounded shoulders and overall poor breathing mechanics.

You will be able to notice this in people, yes looking at peoples butts lol, when they have a little wedgie at the bottom of their glutes, a bigger over developed top region of their glutes (glute medius), and a pooch in the front.  This all usually couples with rounded shoulders and forward head posture.  You can usually bet on this because what one end of the spine is doing, the other end will follow to try to balance out the weight. Image result for heart bottom syndrome"

Paul Chek from the CHEK institute says the following about functional glutes and core unit in comparison to not functional one, “If the inner unit that is composed of the transversus abdominis, diaphragm, multifidus and pelvic floor is not working properly to segmentally stabilize the core, other muscles (glutes, hamstrings, etc) will have to take over to do its job. This now turns the gluteus maximus that is two-thirds fast twitch muscles fibers and one-third slow twitch muscle fibers into a stabilizer muscle instead of a mover muscle. This is what Paul Chek refers to as “Heart Bottom Syndrome.” A functional butt should look like an upside-down heart with flat lower abdominals, while a dysfunctional butt will look like a right side up heart with distended lower abdominals.”

SO my final words are to release the glutes! Set reminders in your phone for throughout the day to squeeze your glutes together really hard and then release and leave them there.

Watch the video for 11 glutes Exercises to build a strong booty! Remember that ANY exercise can be DR unsafe, depending on where you are in your core healing journey and how your ENTIRE core unit is working with exercise and breath.
As with all these moves the BREATH is the most important thing. 💗Inhale-release Pelvic Floor (think of a flower opening), belly gently rises with air, air moves into your back, ribs and low belly. 💗Exhale- in this order, contract/lift pelvic floor (flower closes, the 3openings are closing), and then contract lower abdominals slowly working your way up to knitting your ribs together, if you Hiss or make noise as your exhale this helps engage the TVA, your deepest core muscles. 💗Eccentric movement is the inhale and concentric is the exhale. Or just think of exhaling on the hardest part of the move.

I hope you babes found this useful!

 

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