LITTLE leaks are nothing to be embarrassed about but there are ways we can stop them interfering with our everyday lives.
One physiotherapist has revealed how to banish stress incontinence and you might even get a better orgasm out of it too.
Pelvic floor physiotherapist Elaine Miller, who’s tag line is ‘trying to change one fanny at a time’, has launched a campaign to help you #getdrybychristmas.
The therapist turned comedian is urging women to do their pelvic exercises in order to stop little leaks that can occur at any time, including after you have had a baby.
Many people experience leaks after having a baby due to the fact that the pelvic floor stretches and remains stretched for quite some time.
Sun columnist Dr Zoe Williams previously said that women shouldn’t accept incontinence and explained that stress incontinence is when you leak a very small amount of urine – when you cough or sneeze, laugh or exercise, for example.
Miller said that stress incontinence can be annoying for women as it can ‘interfere’ with everything you do.
Speaking on Channel 4 show, Steph’s Packed Lunch, earlier this week, she said that women could get rid of stress incontinence in just 12 weeks – without needing to see a GP.
She said: “Pelvic floor exercises are really important. The evidence is that if a woman has stress incontinence and she does pelvic floor exercises three times a day for three months, up to three quarters of women will get dry just by themselves.”
Research from incontinence management company Tena, previously found that 70 per cent of women aged 35 to 65 have experienced light incontinence.
Dr Zoe said that to beat stress incontinence, the best thing to do is look after your pelvic floor.
Miller revealed her top tips to beat stress incontinence and to boost your sex life.
She highlighted recent evidence that suggests heeled shoes can help with your pelvic floor muscles.
Explaining that a stronger pelvic floor could boost blood flow during sex and increase your chances of reaching the ‘magic O’.
The NHS says that while a strong pelvic floor is good for urinary incontinence and can help treat pelvic organ prolapse, it can also help with your sex life.
Official guidance says: “Strong pelvic floor muscles can also mean increased sensitivity during sex and stronger orgasms.”
Elaine, who wrote award-winning comedy show Gusset Grippers said one of the best pelvic floor exercises is the ‘ten quick flicks’.
To do this you need to imagine you are holding wind in and squeeze as though you are trying to hold it in – then relax and repeat ten times.
The top 10 tracks to help you strenghthen your pelvic floor
Here are the top ten tracks to do your pelvic floor work out to
- Good 4 U – Olivia Rodrigo
- Stay – Kid Laroi, Justin Bieber
- Industry baby – Lil Nas X, Jack Harlow
- 2055 – Sleepy Hallow
- Montero (Call me by your name) – Lil Nas X
- Jealousy, Jealousy – Olivia Rodrigo
- Blinding Lights – The Weeknd
- Truth Hurts – Lizzo
- Coraline – Måneskin
- Plastic Hearts – Miley Cyrus
Next is the squeeze and lift, to do this take a deep breath in and sigh out before squeezing the muscles and lifting.
Hold this for ten seconds while breathing at the same, if you can’t do it for ten seconds at first then this is something you can build up to.
You can also sing songs to help remind you to do your pelvic floor exercises and this advice comes after experts revealed the most affective songs to do your pelvic floor exercises to.
Miller said doing lunges – like you would do at the gym could also help.
She explained: “Take a deep breath in, sigh out, squeeze and lift underneath, then lunge.”
You could also use a gym ball to rock side to side on which can help boost your muscles.
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Source: The Sun