Breathing Bracing and Incontinence

IAP or Intra-abdominal pressure is technically what we are trying to maximize here

1. A big breath

2. Rib Cage

3. Pelvic Floor (Men have one too)

All three work together to create that big belly breathing and the balloon like tension which helps stabilize the lumbar spine, drastically improves pelvic stability and maximize force output…

It’s about bracing the core while you squeeze the “basement”

Improving how humans connect the dots between these three factors is often where there is an energy leak

Making that neurological and even more simply put, the timing of these three factors together is where the elite athlete has it over the novice

As an athlete knowing and doing can sometimes be the problem and as Arnolds use to put it “the mind muscle connection”

The cure for incontinence isn’t all about kegels either – specific kegel exercises are great sometimes. It depends on the application

Peeing when you lift is caused when…

The pressure in your belly surpasses the capacity of your pelvic floor
Teaching the athlete/patient to move (squat jump deadlift skip etc…) while thinking about the BIG three – breath ribcage pelvic floor all at the same time – this is essential what we talk about when health professional say “core strength”.

Watch these videos on proper breathing techniques….

Here’s a good video on 90-90 breathing: click here 

Here’s Dr Kylie explaining it also click here

Treatment for incontinence

Peeing while you exercise is not normal and seeing a health professional is recommended

Our approach at Auckland Health and Performance is always least invasive to most invasive

To start, correcting movement patterns, breathing and bracing techniques, technical breakdowns in your lifts, adjusting your spine and pelvis, loosening the tight soft tissues, strengthening and stabilizing other muscles and joints, most humans would benefit by optimising these first

However other investigations may be required and from this point an internal examination may need to be done and then a referral to a pelvic floor physio gp or gynaecologist may be appropriate.