Urinary Incontinence Workshop Replay
Say goodbye to urinary leakage, urgency, night wakes & frequent urges!
Better bladder health and pelvic floor confidence without doing hundreds of Kegels!
Learn key strategies & exercises for:
💧Urgency - needing to go really badly, afraid you won't make it in time
💧Stress incontinence - leaks with sneezing, coughing, jumping
💧Frequency & overactive bladder - needing to go often (eg 30-60 min), waking at night to pee
💧Incomplete voiding & dribbling
💧Leaks with pregnancy & periods
Client Feedback
1 in 3-4 women experience leakage. Not only can leaks impact your pelvic health, but it can impact your confidence, your mental health, your social life and your fitness.
Do you have any of the following?
URGENCY
✧ when you have to go, you HAVE to go
✧ you have to pee as soon as you walk in the front door (and sometimes don’t make it in time)
✧ you search for a bathroom as soon as you get somewhere
✧ you wear pads or liners daily or change your underwear due to wetness
STRESS URINARY INCONTINENCE
✧ you cross your legs when you sneeze, laugh or cough
✧ you leak or are afraid to leak when you sneeze, cough, run or jump
✧ you avoid physical activities like jumping, running or intimacy due to fear of leaks
FREQUENCY & OVERACTIVE BLADDER
✧ you pee very often like every 30-60 minutes (you can’t wait at least 2-3 hours to go)
✧ you feel like you need to use the toilet again even though you just went
✧ you feel like your bladder is not fully emptying
✧ you go pee just-in-case before leaving the house, before you exercise or sleep
✧ you avoid social outings like concerts, sports games or outdoor festivals because you’re afraid you won’t be able to hold it long enough
✧ you’re under 60 but wake at night to pee
PELVIC HEALTH CONCERNS
✧ you tend to leak more on your period or when wearing tampons or cups
✧ you want to learn from a pelvic physical therapist about how to support your bladder and pelvic floor
✧ you want freedom and control of your bladder health
If you said yes to any of the above, purchase this workshop! It’s time to ditch leakage, urgency and frequency!
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—Normal Bladder Habits
—What is Incontinence
—Reasons for Incontinence
—Modifiable vs unmodifiable contributing factorsCONTRIBUTING FACTORS TO LEAKS
—Pelvic floor anatomy & impact of scars/tears
—Tight clothes, "yoga pants," and shapewear
—Environment, nervous system & safety
—Just-in-case pees
—Bladder irritants, mindful consumption, & hydration
—Internal and external urethral sphincter
—Importance of being connected to yourself
—Stress, motherhood and lack of sleep
—Myth of pelvic floor weakness
—Posture, mindfulness & timers
—BUM (Breathe, Unclench, Move) breaks
—Normal bladder volume
—Overfilling bladder
—Constipation
—Hovering to pee
—Incomplete voiding or DribblingSTRATEGIES for LEAKS
—Double Voiding
—ABCD (Activate, Breathe, Calm, Distract)
—Pregnancy & Leaks Prevention
—Strength exercise: Squats
—BUM
—The Knack
—Double Voiding for Incomplete Voiding or Dribbling
—Why Kegels can make things worse & importance of mobility
—Why pelvic relaxation exercises can trigger urge to pee
—Mobility exercisesQ&A
—Breathe: Inhale and Expand, Exhale and Engage
—Jumping & Running
—Skipping & Dynamic loads
—Strength & Mobility with BASE Fitness Membership
—Leaks with Baby-Wearing
—Leaks with Periods & wearing tampons
—Pelvic organ prolapse & pessaries
—Prolapse & leaks
—Medical conditions impacting bladder
—Lack of sleep & naps
—Hydration: drink throughout the day
—Strength & Mobility workouts with BASE Fitness Membership
—Leaks with inserting tampons & wiping
GOALS FOR THIS WORKSHOP:
Learn optimal bladder behaviour and habits.
Learn main factors that impact your leaks including bladder irritants, just-in-case pees, dehydration, stress, pelvic tension, stiffness, weakness, age, childbirth and more.
Learn how to manage urinary urgency, frequency and overactive bladder.
Learn how to manage stress urinary incontinence during coughing or sneezing.
Learn strategies to improve leakage with jumping or running.
Learn mobility and strength exercises to connect to your pelvic floor.
Learn how to improve confidence and trust in your pelvic floor.
For the movement portion of this workshop, I will provide various options for you. If you have pain or discomfort with any movement, strategy or exercise, you have the option of pausing, stopping or choosing an alternative. Use your own discretion, be aware of your space and environmental hazards, and respect your body’s abilities.
WHAT YOU NEED FOR THIS WORKSHOP:
—a mat, blanketed or carpeted area
—a pillow
—optional set of yoga blocks
WHAT YOU CAN EXPECT FROM ME:
—60-minutes of workshop with education, instruction on movement and body mechanics
—explanation of exercises to help you understand the purpose and gain more awareness of your body
—40-minute discussion and Q&A
—the full recording emailed to you within 24 hours
Workshop price $49 CAD (~$36 USD)
All payments are final. No refunds. You will be emailed a receipt after purchase. You’ll receive a separate email with details & link for the workshop closer to the date.