Struggling with Incontinence? You're Not Alone and There Is Hope

According to statistics, more than 50% of women struggle with some form of incontinence. It's clear this isn't a topic we like to brag about. We start Googling, searching for effective exercises and courses on how to fix it.

We begin strengthening diligently. Some advise relaxing, but for a layperson, it's all confusing. We try to move our tailbone, activate different parts of the pelvic floor, and figure out how it works with the stepping leg versus the standing leg. But everything feels stiff, and we're unsure if we're truly engaging the right muscles.

What if We Trusted Our Bodies?

When I use force and try to push my body, it doesn't work. Even our breath becomes rigid and the diaphragm tight. So how can we create the right conditions for the pelvic floor and diaphragm to engage automatically, without artificially forcing them to do something they once knew but have since forgotten?

The answer begins at birth. When we are born, the first thing we do is take a breath and start to cry. This act beautifully resonates through our diaphragm, abdomen, and pelvic floor. The sounds we make then accompany us as we grow and learn to speak.

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The Genius Workout We've All Forgotten

The speech center is in a different part of the brain than the voice and needs time to mature. As babies, we express our emotions through various sounds and crying. We start with DADA, BABA, MAMA, TATA, and make sounds of surprise, laughter, wonder, anger, and babbling.

All of these sounds are a brilliant workout for the abdomen, diaphragm, and pelvic floor.

As we get older, we're told to be quiet, and we stop freely expressing our emotions. The emotions that once flowed out, we now hold inside. As a result, our bodies begin to tighten, becoming stiff and dysfunctional. Eventually, this catches up to us in the form of back pain and, perhaps, incontinence.

While teaching the deep core stability system and the synergy between the pelvic floor and diaphragm, I rediscovered the power of the voice. I now use it in personal consultations, group classes, and seminars. In these settings, it becomes clear how much trouble we have truly expressing ourselves.

Reconnect with Your Voice: Simple Exercises to Try

Give this a try, but first, sit up nice and straight.

The Scent of a Rose: Flare your nostrils as wide as you can, as if you were about to inhale a beautiful scent. What did your diaphragm do? Did it expand? Did you take a wonderful, deep breath?
The Resonant Voice: If we want our voice to sound good, it needs to resonate from our feet, pelvic floor, and sacrum, and travel through the entire body. How does a cow go? MOOOOO—and really let it resonate through your whole body 😊.
The Bubble Trick: If you feel too shy to make sounds, grab a straw and a glass with a little water. Remember your childhood and blow air through the straw to make bubbles. Do it with gusto while sitting up straight.

I would love to hear how you felt your pelvic floor, abdomen, and diaphragm engage. Did you have fun? I wish you all lots of fun and joy on your journey.