Why do I pee when I sneeze or cough? | FINALLY fix embarrassing pelvic floor dysfunction symptoms
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If you pee yourself every time you laugh, cough, sneeze, run or jump, it could be caused by pelvic floor dysfunction. Stick around to learn what that means. Hey guys, Kaleena here from Gymnazo. And let’s talk about the pelvic core. In this video, I’m going to explain what the pelvic core is, what it does, how it functions, and how we can get rid of embarrassing common problems like incontinence that are caused by pelvic floor dysfunction. What is the pelvic core? Well, pelvic core is actually short for pelvic core neuromuscular system or the pcns. The pcns is composed of several pieces. It’s composed of the respiratory diaphragm, our abdominal muscles, low back and hip muscles and the pelvic floor. So we have this one, giant system top bottom front back, it’s one unit, it’s factually connected, all of those pieces spatially connect to each other, which means they’re proprioceptive. Ly and neuromuscular li linked to each other. So this functions as one system instead of individual components. Now the pelvic core is responsible for a lot of our bodily functions. It’s responsible for urination, defecation, sexual function, pregnancy, labor, and delivery, and much, much more. There are so many different types of dysfunction, and so many of them are common dysfunctions. we’ve normalized some of them, but really, these aren’t normal. They’re just very, very common. In fact, one in three women suffers from some type of pelvic cord dysfunction. Pelvic cord dysfunctions includes incontinence, urinary or rectal. It includes diastasis recti, which is the separation of the abdominal muscles, pelvic organ prolapse, knee pain, back pain, sciatica, and pain with sex, even there’s a whole laundry list of these dysfunctions. And again, all of them are common, but not normal. And our job as trainers is to help fix these dysfunctions through exercise and intentional training. Now, how do you train the pelvic core? Well, there’s a lot of great ways to train the pelvic core. But again, we’re going to train this as one solid unit. Now, to really start with our training, we have to get our breath work going. Breathing is typically a subconscious action that we don’t even think about when I’m having a conversation. I don’t all of a sudden stop and go, Oh, my gosh, I need to breathe, I just breathe as I speak, your pelvic core should function the exact same way. And really, with breath work, it really helps get the whole pelvic floor connected, because it influences all of those components that we talked about earlier, they move and they biomechanically go through a process when we breathe. As we breathe in. Our ribcage expands, our respiratory diaphragm draws down, our pelvic floor actually draws down and all of our abdominal muscles, including the low back muscles will start to expand. So as we breathe in, we get this expansion and this tension throughout the pelvic core. As we exhale, we get the inverse, the pelvic floor actually contracts, the respiratory diaphragm contracts and the core contracts. So as we breathe, we get this beautiful expansion and contraction of the pelvic core. Now we start to trickle that in with exercises, now we’re going to integrate this internal and external load and pressure system to really train the whole pcns. Again, this is one system, it’s not individual bits and pieces, so we have to train it as one system and not individual bits and pieces. So I’m going to show you four exercises for how to train the pelvic core, integrating breathwork. And as we go, breath work, that’s my first priority when I teach people when I train people to fix their pcns dysfunction. breathwork is going to be very specific as we go through this. So anytime I say breath work, I’m always going to imply that you’re breathing in through the nose. And drawing into the ribcage, we want to avoid actually drawing into the belly, because that can actually perpetuate dysfunctions like dialysis and prolapse, even more. Lengthening the core giving it tension is going to be better for working with clients who have any sort of pelvic cord dysfunction, to breathing in, breathing in through the nose and expanding into that ribcage. Holding your breath, we do want to hold those that breath just for a few seconds. And again, depending on what you’re doing, you can hold it for shorter or longer amounts of time. What that does is that teaches that abdominal cavity how to control and maintain inner abdominal pressure for clients who are working on fixing things like incontinence with laughing coughing, and sneezing. Those are all pretty violent changes in inner abdominal pressure. So we want to encourage them to breathe and hold that breath. Exhaling, we’re going to exhale through the mouth. And as we go through this, we don’t just want to let it all out. We want to do a slow controlled breath on the way out kind of like you’re blowing out candles, so size of pinhole slow controlled breath. So again with our breath work anytime I mentioned that we’re going to breathe in through the nose. Hold the breath. What slowly exhale through the mouth, the longer the better. Why it gives those proprioceptors and those that neuromuscular system have more time to process how to best work and function. Exercise number one, we’re actually going to do some reaches incorporated with our breath work here. So we’re going to do a 3d overhead reach matrix here, I’m going to do a unilateral reach, but you can do a bilateral reach for your clients, I’m going to do it with no weight, but you can also add weight to this to give that core a little bit more of a load. This is a great way for sneaking in what feels like an upper body exercise, if you’re going to use load while knowing that you’re training the pelvic core, I’m going to go for anterior can overhead reach the ante a little bit posterior, depending on how you want to play this with your client will go for reach and I’m going to breathe in. This is going to give me that big lengthening of the core, it’s going to give me that pcns or that pelvic core proprioceptive turn on. And as I exhale, I’m just going to relax there. Again, breathing in as I reach up to lengthen the core, exhaling to shorten the core, then I’m gonna go see some lateral reaches and go lateral reach right out to the side, lateral reach outside again, breathing in as I reach up, I want to provide that core with more tension. So as I reach I get lengthening of the core tissue as I breathe, I’m going to get an internal bigger lengthening of the core tissue, I can also go in opposite bilateral overhead reach, reaching overhead, reaching overhead again, just challenging the lateral core a little bit differently, then I’m going to go into Rotation, protect my right hand rotate to the right, given the nice big reach left in that left rotation, nice big reach come back, I can also rotate across the body take my right hand and rotation to the left, I can take my left hand and rotation to the right there, you can change the angles. If you’ve got a weight set, we can turn this into a whole overhead press matrices where I’m going through all three planes of motion. Breathing in as I go through this, and now I’ve disguised my pelvic core training with an upper body training system can incorporating that breath work is going to be your best way to train the whole pelvic core second activity, I’m going to go through what we call our common lunge matrix. So I have three different angulations that I’m going to do, I’m going to rotate my arms as I go through this, I’m going to use my arms as a driver to drive the pelvis into more internal and external rotation. Now your pelvic floor is directly influenced by two major muscle groups, your abductors and your glutes. And those guys are most influenced by the transverse plane or loading in rotation. So we’re going to influence that whole system adductors, glutes, pelvic floor and the core by loading with lunges and then adding in some reaches to that. So to do this, I’m gonna go through my lunge, common lunge matrix here, I’m gonna go that anterior lunge and hold, I’m going to rotate the hands to one side, rotate to the other side. Now I’ve taken this front hip through internal rotation, and external rotation. This is a great stability exercise as well, because I have to maintain that balance. I’m challenging that hip was adductors. To help me stabilize as I go through that, I’m also going to take it into a lateral lunge loading laterally, rotating one way, rotating the other way, pot back home and then taking it into my transverse plane lunge, and rotating and rotating as I come back home, then you can add load to any of these exercises, we were just making these bodyweight. If we’re trying to really challenge the neuromuscular system, it’s always easier to start with just breathwork and no load and progress to a loaded system for more strength and stability. The third exercise that we’re going to do is the sagittal plane hip drive. What I want to point out is for clients that are working to fix their dialysis, you may need to modify their start position dialysis is when those abdominal muscles are separated. Usually postpartum, every woman will experience diathesis, who is pregnant at 35 weeks pregnancy. Now you may experience before it but 35 weeks, it’ll definitely happen because your abs are living on the side of your body there. So for this third one, if we have that dialysis, there’s essentially a gap in the system, taking it into a prone position is going to put pressure on that tissue right here. That’s your linear Albert’s connective tissue that runs from the sternum down to the pelvis, we don’t want to put pressure on that it’s just going to perpetuate the dysfunction, they may recognize it or you may see it as poaching or doping. And so we want to elevate them into a position where it’s no longer occurring, that means their core is going to actually be able to function the way that it functions without having that extra pressure pushing out against them. So we’re gonna just take you to that prone position, again, sagittal plane hip drive,
we’re just going straight forward and back. We’re gonna incorporate that breath work, breathing in, and then exhaling as we drive the hips down. Now, this is going to again, start to get that core to function even better with that breath work because as I exhale, I’m going to get that that contraction of the core so it’s going to give me more stability, and more of that natural function to give me more strength as I go down into that, that hip drive driving it forward. The fourth exercise that I’m going to do is a bridge. We’re going to be supine or belly up. Now, bridges are great for clients who are working with dialysis because you don’t have any pressure on that abdominal wall, and great for clients who are dealing with prolapse because based on where we’re at and where gravity is, we’re gonna get all of those pelvic organs falling back into place and not down into the pelvic floor loves teach my clients a little pelvic tilt, being able to roll the hips forward and roll the hips back. Now a lot of times with bridges, we’ll see clients try to use their low back, best way to teach them not to do that is to actually pull the hips back towards them. So they pull the hips back towards them or roll that up with a does actually get your core tissues to pull that pelvis. So you’re naturally already starting to use your core. Once I hold the pelvis here, now I’m going to raise the hips up and trying to get into essentially that reverse plank, I can incorporate my breath work by breathing in at the bottom. Holding that breath as I drive up, and exhaling. As they come back down. Then you can do different variations of the bridge, you can do single leg, you can go feet against a wall, you can go little presses or reaches as you go through that drive there to stimulate different tissues or different lengthening of the abdominal tissues while holding those hips up near the great exercise for training that posterior chain, glutes and hamstrings included in that. Why would we train our pelvic core pelvic core, like we talked about is responsible for a lot of bodily functions with a pelvic core is this giant portion of our body. For women, especially if training our pelvic floor helps have strong hips, which helps us have strong knees also helps us have like reduce chances of low back pain, very common, especially after you’ve had kids and having to hold and carry her babies all the time. Benefits of training your pelvic core. Number one it’s going to reduce or get rid of those embarrassing dysfunctional symptoms, incontinence prolapse dialysis painless sex helps reduce or get rid of those symptoms. Number two, it’s going to better prepare your body for pregnancy, labor and delivery and menopause. It’s also going to help you have a stronger core which is going to lead to a flatter core which is going to reduce your chances of having any sort of back pain. And last but not least, training the pelvic core helps you be better in touch with your body or helps your clients be better in touch with your body and recognizing that this is one system and not individual bits and pieces. Over the last three years I’ve developed the female core conversion class at Gymnazo. FCC for short. Now, FCC is an exercise program designed to train any woman at any stage of life going through any sort of dysfunction, and just help her reduce or get rid of any of these common dysfunctions. We’ve had so much success over the last three years hundreds of women have come in sometimes as a last resort trying to avoid surgery, but we have fixed multiple cases of prolapse incontinence, women just want to play with their kids run down the driveway without leaking be able to sit on the floor comfortably without tailbone pain, getting rid of sciatic nerve pain, chronic back pain. All through an integrated exercise program, we take the concepts of the pcns we take the science of how we know it functions biologically and physiologically we understand the biomechanics of how this works. And we turn this into an integrated exercise program using breathing using lunges using overhead presses. So women come in thinking they’re getting a great workout, but at the same time we’re retraining their bodies from the inside out and helping them reduce or get rid of all these common and embarrassing dysfunctions. This is just a drop in the bucket here a little taste of what we can do with FCC. If you’re interested into diving deeper into the pcns and FCC, check out the link below. Let’s leave you to my pelvic floor training program. We can get more into the ins and outs of FCC. Thanks for dropping in. Leave some comments if you got some questions. We’ll see you next time.
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