The gold-standard option is to visit a physical therapist that specializes in women's health. It can be difficult to locate and contract the pelvic floor or the ab/core muscles. The therapist can help you think beyond kegels and move into functional work for the pelvic floor creating a fitness program that will help the diaphragm, the TA, the pelvic floor and the multifidus to work together as a dynamic system for complete core health. The therapist should assist the client in identifying the pelvic floor muscles and teach the client to coordinate the abdominal muscles in exercises as well as bring awareness of the core to functional activities, such as lifting, jumping and sneezing. Biofeedback might be used to help the client identify the pelvic floor. The American Physical Therapy Association has a Women's Health section that can be helpful in finding the correct therapist or you can ask your gynecologist for a recommendation.
You also might want to check out Julie Wiebe's blog at pelvicguru.com. She has some informative videos. I learned a lot from Jen Sinkler on this post http://www.jensinkler.com/curing-workout-pee/
In the meantime, there are other options to try:
* Strengthen the glutes and hamstrings - weakness here can contribute to the workout pees
* Kegels - make sure you are tightening the correct area
* Lifestyle Changes - lose weight; make regular bathroom visits; avoid caffeine, soda, citrus, spicy foods and alcohol
* Pilates - learn how to coordinate the abdominal and pelvic floor muscles
Training the muscles and developing core health for functional fitness are the best options. If you need help while strengthening those core muscles, panty-liners, such as JustGoGirl pads, are available. As a rule of thumb, it takes three to four weeks to notice small changes in urinary continence. For additional options ask your gynecologist about medication, vaginal pessaries, vaginal weights, and, as a last resort, surgery.
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Strengthen Your Muscles and Make Them Work Better For You