If you deal with leaking when you jog or jump and are hesitant to go out and play with your kids because of it, here is a quick tip to help you get through that time with less leaking. See if it works and if you would like to take a mini-course on Leaking to help you work on stopping this from occurring, check it out here.
It is always my goal to help you and your family move more. So every Thursday, I am dropping a movement snack into your ears to help you and your family move more is another movement snack of the week. And this week, I want us to think about so if we're thinking about summer fun getting out and doing more activities. One thing you may notice is that you may struggle with incontinence. So I'm actually going to do an episode a little bit later, diving more into incontinence for you for those of you who suffer with it. So incontinence just in case you don't know, it is where you are leaking urine, when you last cough, jump, run, things like that. So if you struggle with this, I'm just going to provide you with a quick tip today. And then we'll do a deep dive in July, about this more. So today, what I want to talk to you because we're talking about summer fun and getting out and doing activities, especially if you're running around with your children, and doing things like that. One of the things that I think of as my children were growing up, we were outside and there was lots of jump roping and jumping over ropes. I can't think of what it's called, where you spin around in a circle, and you've got the jump rope out long. What you guys are screaming at me telling me what it is I can't remember what it's called. But anyway, so thinking of like jump roping or jogging around with your kids. And this is when some of us leak that it's it's it is not normal, but it is common. Okay, so this is a problem a lot of us have. So I just want to provide you with a quick tip to kind of help you if this tends to be you. And what I want you to do is when you're out playing, doing things, notice what your position of your body is. So the first thing that usually happens many of us just our chin out so that forward head posture think you know you're jutting your chin out. So reconnect that chin, tuck that chin just slightly lengthen up through the spine. So your pelvis and ribcage are stacked. This will hold that connection, that deep core connection that you've probably heard me talk about quite often. But that's going to help with that. The other thing is notice how your landing have spoken about this back in the foot episode. Are you soft on your feet when you land or are you clumping along when you jog or jump with a jump rope. Make sure that your feet are landing softly. This would be going through the forefoot not putting so much pressure on the heel, those types of things will help with that. The other thing is your breathing. So when we breathe, you may have heard me mentioned this. We use our core, we use our core when we're breathing. So what I want you to think about is if you're you know, jogging or jump roping or running to You know, running to chase your kids think about breathing a deep breath in, and then forcefully breathe out. And you can practice that right now. So if you breathe in, and then you forcefully breathe out in quick breaths. So you would go hopefully you can hear that. That is what I want you to practice. So you would breathe in. And when you breathe out, go. And as you're doing that I'm sitting in my chair and I'm doing it and I can feel how my core responds those core muscles respond every time I do that. So that is what you're going to do. You can do it while you're sitting you're going to feel how that core activates and then go out if you deal with incontinence go out and try that out and see if you notice a difference. Does it help to delay it? Yes, you may be one of those people where it works for a little bit of time. Maybe you can do 30 seconds of jump rope but the minute you go for a minute you'll leak again, if that's something that you notice and are struggling with. I do want to let you know that I do have a mini course that you can go take and if you're interested you would just go to I'll leave you the link. But you can grab that there's also information I have in the form fitmom community we're doing 30 days of Corcoran action. So there's information for that as well. And then that's pretty much it. So test that out, go see, how does that, you know, do you notice a difference? Test it out here, you can work on your breathing just through. I mean, sorry, you could work on core strengthening just while you're breathing as well. So that is what we're going to do today. And I hope you enjoy your summer. Thank you so much for joining us today. If you could do me a favor if you like what you hear. Could you leave us a review or take a screenshot and share your favorite takeaway on social media? And make sure to tag us over at raising underscore healthy humans. Now go out and enjoy more movements throughout your day.