treatment for urinary incontinence

Body: 

The extreme position for moving the urethra up and forward is this:

Sit on the floor with your legs stretched out in front of you.

Sit with strong upper body posture and the lumbar curve in place.

Rotate your hip joints all the way inward by maximally pointing your toes/knees/ thighs toward each other.

Lean forward AT THE HIPS and strongly contract the muscles of the pelvic wall (floor). Pull up through the crown of the head.

Breathe deeply through your nose while allowing your belly to relax.

Count to ten and release.

Repeat. Work up to 10X twice a day or until symptoms resolve.

THANK YOU CHRISTINE FOR THIS POST!

thank you so much.

go back to your fabulous new grandbaby now, will you?

lots of love,

susan

is this exercise specific to incontinence only? one of my nagging symptoms (that i actually experienced long before i ever was pregnant) is a strong urge to pee even if i did so only moments before. might this exercise help with that? since your post reads "until symptoms resolve" i wondered if this was recommended solely for addressing specific problems & not as part of an overall regimine.

thanks,
mary ann

I have been trying to do this, but I cannot keep my pelvic floor contracted and relax my belly. When I breathe in, both my pelvic muscles and my belly relax. Anybody else have this problem? I was with PT a couple of weeks ago and the measurements showed that I was able to isolate the pelvic muscles. It's the deep breathing that automatically relaxes both muscles...

Hi Grace

I think it is a bit the same. Practice makes perfect. One of the things I have learnt from all this prolapse stuff is a much greater awareness of different parts of my body and the effects of different types on movement on them. I have difficulty doing this one too, but I am sure that with time I will master it, a bit like riding a bike.

Remember also that it is difficult to maintain tension in muscles if you are breathing out. You might have to learn how to do this, by just practice, practice, practice, as I will.

The flipside of course, of better body awareness, is that pleasurable sensations feel even better!!

Cheers

Louise