Kegels are a popular way for people to strengthen pelvic floors, and when practiced correctly, can be very effective. However, an easier exercise anyone can do to reduce incontinence symptoms is practicing proper posture.
Sitting up straight and aligning your body vertically helps to effectively support the pelvic floor and maintain the appropriate amount of muscle tension.
Are you intrigued, but not sure what proper posture looks like? When sitting down, look for a chair or seat that keeps your hips higher than your knees. Often, this can be achieved by simply sliding forward in the seat.
Next, you’ll want to place your feet either shoulder width distance apart or stagger them one in front of the other. Avoid crossing your legs, which increases hamstring tension and can misalign your pelvis.
Finally, roll forward on your pelvis until you feel pressure on your pubic bone. The pressure on your pubic bone signals your body’s neutral spine or natural balance point.