Ahh, the sneeze pee. One of the less than pleasant side effects of pregnancy. Also known as the jumping jack pee, the trampoline pee, the laughing pee, the coughing pee, and doing almost anything suddenly pee. This tiny bit of leakage occurs while you are pregnant because your growing baby is expanding your uterus and putting pressure on your bladder. Unfortunately for many of us, the sneeze pee occurs long after that baby has made it's appearance.
We may not have the complete solution to avoiding the sneeze pee, but there is something you can do to help eliminate this lovely "incontinence" and keep your unmetionables dry. The answer is a strong pelvic floor. Kegel Exercises can help tighten and firm your pelvic floor muscles and control that leak.
Need a little refresher on Kegels?
Here's one from the Mayo Clinic:
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
1- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles.
2- Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
3- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
4-Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.