Leaking With Exercise
Leaking with exercise is ALWAYS NO 🙅🏼♀️ for me & warrants a trip to your friendly pelvic health physical therapist for an evaluation.
Leakage is individualized and can stem from areas of weakness outside your pelvic floor, and you deserve a specific exercise program tailored for YOU and your needs.
To hold you over until your evaluation, Here are some activity-specific tips for you to try.
𝗥𝘂𝗻𝗻𝗶𝗻𝗴:
▫️Aim for a good mid foot strike, heel striking can be a “stomping” force.
▫️Slightly lean forward to utilize glute strength
▫️Shorten your stride length
𝗝𝘂𝗺𝗽 𝗿𝗼𝗽𝗲:
▫️Try short quick exhales as you contact the ground
▫️Decrease repetitions and increase rest time between sets.
𝗕𝗼𝘅 𝗷𝘂𝗺𝗽𝘀:
▫️Start with a full inhale and begin your exhale before you leave the ground
▫️Find a height where symptoms are minimal to none & make it manageable and build from there.
𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴:
▫️Start seated >> Progress to half kneeling >> standing
▫️Exhale on the exertion
▫️Match your repetitions to resistance