HOW TO NAVIGATE COUGHS AND COLDS WITH PROLAPSE AND LEAKAGE

With flu season upon us I wanted to share my top tips for dealing with coughs and colds with prolapse and leakage!

• Try to keep up your hypopressive practice: It will really help your pelvic floor and core cope with the added pressure of coughing and sneezing. Try restful lying postures such as Demeter, Aphrodite bridge and Selene.

• Pre-contract the pelvic floor when coughing or sneezing: If you leak when coughing or sneezing pre-contracting the pelvic floor can help. Just be mindful to fully release the pelvic floor afterwards by taking lateral breaths around the ribs.

• Avoid coughing and blowing your nose when going to the toilet: Not always possible I know but when the pelvic floor muscles have lengthened to open the bladder or bowels we want to avoid putting downward pressure on the muscles.

• Wear a pessary &/or pelvic bra for support: A pessary can be great for extra support with prolapse, especially during a cold or times when of increased pressure such as exercising and walking.

• Take a walk: You may feel rubbish but can you manage a 10-15 minute walk outside? Walking is great for pelvic health- just think of all that movement for the pelvis and pelvic floor helping to bring blood flow and tone to the area.

 Did you find this helpful?

You can find more tips and tricks like this in my programmes or during a 1.1 session and by following me on instagram @bristolhypopressives