Do you ever leak urine when you cough, lift, laugh, or sneeze?

Stress urinary incontinence is when leakage occurs when doing an activity that increases downward pressure on your bladder and pelvic floor.

“The Knack” is a strategy you can use to re-train your pelvic floor and improve your bladder control. It is an intentional and timed pelvic floor contraction that you do before and during an action that you know normally causes you to leak.

  1. Sit or stand in a tall, upright posture

  2. Lift and squeeze your pelvic floor muscles by imagining pulling your pubic bone towards your tailbone lengthwise

  3. Maintain this contraction while you cough, lift, laugh, or sneeze

  4. Afterwards, relax your pelvic floor muscles back to normal resting position

For 1:1 support, book an appointment with our pelvic floor physio Jennifer Mildon