👉 If kegels are making your leaking worse, start here:
What if your kegels and pelvic floor exercises are actually making your leaking worse…
Most postpartum advice focuses on strengthening. But if your pelvic floor is overactive and doesn’t fully relax, more tightening can increase pressure and make leaking worse.
These 5 exercises focus on helping your body relax, let go of tension, and reconnect:
Gentle Sciatic Glide
Lie on your back with one leg lifted. Slowly point and flex your foot.
Keep your breath relaxed and your belly soft.
Figure 4 Stretch
Cross one ankle over the opposite knee and gently guide the legs away from you.
Inhale to soften. Exhale and let the hips and pelvic floor drop.
Half Happy Baby
Hold one foot or shin and let the knee fall open.
Breathe wide into your ribs. Exhale and feel the pelvic floor release.
Happy Baby
Hold both feet with knees wide.
Take a slow inhale, then a long exhale and let everything soften downward.
Butterfly Pose
Bring the soles of your feet together and let your knees fall open.
Breathe into your belly and ribs. Exhale slowly and imagine your pelvic floor melting.
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