Here's your Power to the Pelvis newsletter for October! I just celebrated my 🎉 ONE YEAR anniversary 🎉 of Mountain Mama Pelvic Health, and am now celebrating 🥳 one year 🥳 of sending out monthly tips and resources for your pelvic health and body literacy! I'm so honored you are a subscriber, and hope to continue to provide valuable information to you each month!!
It's 🍂FALL!!🍂 My favorite season. I love the warm days and cool nights of Colorado, the changing leaves🍂, sweaters, 🧣scarves, 👢boots, ☕mugs of hot tea 🫖, and 🎃 pumpkin everything!! As we're moving into the holidays, my newsletters will be short and sweet so you can still enjoy reading and get around to all of your holiday activities and events!
Pikes Peak fall colors
* Tip of the Month: The "knack"
As we're heading into cold and flu season, I get a lot of clients who ask about leaking while coughing and sneezing. One of the best ways to combat that is to start practicing a technique we pelvic floor peeps call the "knack."
The "knack" is a technique used to strengthen and coordinate the pelvic floor muscles. It involves pre-contracting the pelvic floor muscles before activities that can cause stress incontinence, such as coughing, sneezing, or laughing.
How It Works:
Identify the muscles: the pelvic floor muscles are the muscles that support your bladder, bowel, and pelvic floor organs. Imagine you're trying to stop the flow of urine midstream (but please don't actually try to stop the flow of urine midstream!)
Pre-contract: before you cough, sneeze, or laugh, engage your pelvic floor muscles as if you're trying to lift them up and in.
Maintain: hold this contraction throughout the activity
If you want to nerd out on a research study on the effects of using the "knack" maneuver, click here!
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
P.S. Do you need help with milk supply? Want a protein powder that is delicious and filling with ingredients you can trust (without all of the additives)? Need a healthy, delicious bar to get you through the afternoon? Try Boobie* - their products are gluten free, soy free, dairy free, and contain non-GMO and/or USDA organic ingredients. I personally like their Chocolate protein and Chai protein powders. They have subscriptions and bundles you can use to customize your order. Use code ALETAWAGNER_20 for 20% off your purchase.
One of the Boobie* bundle options
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"I want you to come do a workshop for my hygienists and staff. Someone always has to stop and pee during a (dental) procedure."
