Stress Peeing (Incontinence) After Baby – Why It Happens + Three Yoga Poses To Help

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Carrying tension in the neck and shoulders when stressed or anxious is a bit more well known. But did you know that you can also hold stress and tension from stress or anxiety in the pelvic floor?! Increased tension in the pelvic floor can increase feelings of urge.

So what can we do about that? Here are some simple exercises to try. 

Try these poses to help relax the pelvic floor and decrease urge when feeling stressed!

1. Happy Baby

Lay on your back, bring your knees up into your chest. You can hold either behind your knees, shins, or feet. Take slow, deep breaths while focusing on opening and relaxing your pelvic floor.

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2. Child’s Pose

Rest into child’s pose position as pictured. Knees can be however far is comfortable, and hands can either be outstretched forward or under forearm as comfortable. If you need support with pillows under the chest or hips, use them so you can relax. Take full belly breaths as you feel your pelvic floor relax. 

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3. Seated Figure 4

Sitting on edge of chair, cross over the leg on the side being stretched. Maintain neutral spine and level pelvis, while hinging forward to get an additional stretch. Feel stretch in the side-back buttock muscle. Take dep breaths into the low belly, feeling the pelvic floor and hips relax as you stretch.

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Ongoing leaking that doesn’t resolve with these exercises is a reason to seek out assistance from your women’s health physical therapist. If you’re unsure, reach out to us! We would be happy to provide some guidance or answer any further questions! 

Leaking doesn’t have to continue – there is hope!

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com