Episode #38 - 5 tips to stop peeing your pants when you jump
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In this episode, Rhonda shares 5 tips to stop peeing your pants when you jump
The 5 tips are:
1️⃣ Slight lean forward of your torso
This helps to put your pelvic floor in a more optimal position to support the pressure of jumping. Think "tits over toes" as my mentor Brianna Battles would say!
2️⃣ Soft landing
Try to land "quietly" to absorb the force and decrease the impact to the pelvic floor.
3️⃣ Exhale on the landing
Sometimes this can be the easiest way for the pelvic floor to contract to absorb the force of landing. This isn’t the only way however! When in doubt, just keep breathing when you're jumping!
4️⃣ Keep pelvic floor muscles RELAXED
This may seem counterintuitive, but trying to hold a contraction/ kegel as you jump may actually tire out the pelvic floor and lead to more symptoms!
5️⃣ Start with low reps, and gradually work up to more over days/ weeks
Slowly build your body's tolerance to the impact of jumping by easing into it vs. trying to start with high volume.
Plus two bonus tips:
🔹 From Antony Lo - “develop high slow singles” with skipping before progressing to double understanding
🔹 Beth Halford - “wear shoes with a little more cushioning to absorb some impact until you've built a little more strength”
We hope these tips help you have less fear of peeing your pants with jumping!
➡️ We would LOVE if you would share this episode with a friend, drop a star rating or leave us a review!
Mentioned in this episode:
🔹 Antony Lo (The Physio Detective)
🔹 Beth Halford (KW Pelvic Health)