Dr. Uchenna Ossai, a pelvic health physical therapist, professor, and certified sexuality counselor, knows a thing or two about how to keep your pelvic floor healthy. That’s why she will be answering all of our pelvic health questions with no judgment, just the facts. Trust is, there’s no topic or question that’s too much.
What is the best exercise for your pelvic floor?
Some of Dr. Ossai’s favorite exercises include diaphragmatic breathing. To do this, you’ll have to get in a comfortable position, put your hands on your chest and belly (or ribcage), and inhale while imagining that your ribcage is expanding. “As you do this, you’ll want to feel your pelvic floor expand and drop between your legs,” she says. Dr. Ossai also calls out abdominal exercises, kegels, and squats to get your legs and glutes in gear.
What is incontinence? Is it normal? Is it normal that I pee when I sneeze?
Incontinence is when you leak urine, without intending to leak urine. So, if you’re peeing when you’re coughing, sneezing, jumping, etc., that is not normal. However, it is a common problem. “A lot of us have been fed the information that as you age, it’s a normal process,” says Dr. Ossai. “It is common, but it is still a dysfunction that needs to be addressed.”
How do I treat urinary incontinence?
Exercises and pelvic health physical therapy are helpful interventions that can assess your body from head to toe. Another one is behavioral therapy. Dr. Ossai notes. “We might change your bladder habits, how you pee, your posture, all of which can be very important.” Another option could be a pessary, which is a prosthetic device inserted into the vagina for structural and pharmaceutical purposes. A pessary could help position your bladder or urethra in a way that prevents leaking when you cough, laugh, or sneeze.
Watch the video above to learn more about the pelvic floor and how to keep it healthy.