Still Struggling with Urinary Leaking? Your Pelvic Floor reflex could be one reason why.

Still Struggling with Urinary Leaking? Your Pelvic Floor reflex could be one reason why.

Our pelvic floor muscles have a reflex that makes then fire when we use our hip muscles. But things can happen that interrupt that reflex. If you have

Delivered a large baby
Had a traumatic birth
Had a hard fall on your tailbone
Landed hard on your feet from jumping down
Had a labral tear

then that could have caused you to over-ride your reflex for a while, and sometimes it doesn’t just naturally come back.

If you are leaking while you stand up. or sit down, or pick up something moderately heavy, or climb stairs this might be a factor for you.

Our pelvic floor muscles have a reflex that makes then fire when we use our hip muscles. But things can happen that interrupt that reflex. If you have

Delivered a large baby
Had a traumatic birth
Had a hard fall on your tailbone
Landed hard on your feet from jumping down
Had a labral tear

then that could have caused you to over-ride your reflex for a while, and sometimes it doesn’t just naturally come back.

If you are leaking while you stand up. or sit down, or pick up something moderately heavy, or climb stairs this might be a factor for you.

What can you do about lost reflexes?

The First step to re-training this control is to work on your intentional connection to your pelvic floor. Performing a firm Kegel contraction is a great way to practice this connection. Keep in mind that you should be isolating your pelvic floor, not engaging every single muscle in your abdomen, hips and core.

Now sit at the edge of a chair, and get ready to stand up.
Keep your feet about hip distance apart and evenly spaced.
Lean forward- letting your nose hover over your toes.
And squeeze your pelvic floor and keep it engaged as you stand up.
Then release everything.

Return to sitting and try it again. Repeat for 2 sets of 10

This helps your body re-engage the pelvic floor reflex during normal daily activities. Once this becomes comfortable, start trying variations. Start in standing and engage your pelvic floor to sit down. Engage your pelvic floor when you are picking up something heavy. Engage your pelvic floor when you step up on a step or stair. Pretty Soon you will be able to engage easily and you’ll notice you are leaking urine less often.

The First step to re-training this control is to work on your intentional connection to your pelvic floor. Performing a firm Kegel contraction is a great way to practice this connection. Keep in mind that you should be isolating your pelvic floor, not engaging every single muscle in your abdomen, hips and core.

Now sit at the edge of a chair, and get ready to stand up.
Keep your feet about hip distance apart and evenly spaced.
Lean forward- letting your nose hover over your toes.
And squeeze your pelvic floor and keep it engaged as you stand up.
Then release everything.

Return to sitting and try it again. Repeat for 2 sets of 10

This helps your body re-engage the pelvic floor reflex during normal daily activities. Once this becomes comfortable, start trying variations. Start in standing and engage your pelvic floor to sit down. Engage your pelvic floor when you are picking up something heavy. Engage your pelvic floor when you step up on a step or stair. Pretty Soon you will be able to engage easily and you’ll notice you are leaking urine less often.

Your reflexes can return with practice

Over time, this will restore the reflex that your pelvic floor lost and you will not have to THINK about engaging it any more.

Of Course if you work on re-engaging your pelvic floor reflexes several weeks and feel there is no change in your ability to connect, or if your symptoms seem to become worse, please see a pelvic health professional. They can assess to see what is actually happening and help you make a plan that will be effective for your body.

Over time, this will restore the reflex that your pelvic floor lost and you will not have to THINK about engaging it any more.

Of Course if you work on re-engaging your pelvic floor reflexes several weeks and feel there is no change in your ability to connect, or if your symptoms seem to become worse, please see a pelvic health professional. They can assess to see what is actually happening and help you make a plan that will be effective for your body.

Still Struggling with Urinary Leaking? Your Pelvic Floor reflex could be one reason why.