How To Laugh & Cough Without Peeing Your Pants
Now, as we’ve gotten to the point where we laugh a LOT less, but a mere cough can cause the same effect, it’s not so funny. But, I researched and found an actual Pelvic Floor Physical Therapist and went to several sessions and learned exactly what I’m sharing with you all.
Laughter IS the best medicine, but it’s more fun to laugh with a strong pelvic floor. This is not something talked about much, as women’s health doesn’t seem to be something that the medical professionals have as a priority-we must advocate for ourselves, and finding that therapist was me advocating to do something about this thing that no one talks about, but plagues many of us. So, ONWARD, Ladies – you CAN jump on a trampoline without having to wear a crotch pillow (maxi-pad) or worse – – one of those adult diapers we all dread the day when it becomes our lingerie.
Pelvic floor exercises can help strengthen the pelvic floor muscles and reduce urinary incontinence. Some exercises include Kegel exercises, bridge pose, and squats.
Kegel exercises
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- Find a comfortable place to sit or lie down.
- Locate your pelvic floor muscles by imagining you’re stopping the flow of urine.
- Squeeze and lift your pelvic floor muscles.
- Hold for a count of 3–5 seconds.
- Relax for a count of 3–5 seconds.
- Repeat 10 times, 3 times a day.
Bridge pose
- Lie on your back with your knees bent and feet hip-width apart.
- Place your arms at your sides, palms facing down.
- Inhale and lift your hips towards the ceiling.
- Hold for 10–15 seconds.
- Slowly lower your hips back to the floor.
- Repeat 10–15 times.
Squats
- Stand with your feet shoulder-width apart.
- Perform a squat.
- Don’t hold your breath.
- Don’t squeeze other muscles at the same time.
- Be patient, it may take a few weeks to see improvement.
- You can use apps to help you make pelvic floor exercises part of your daily routine.
