These two common exercise moves aren't helping your pee issues. Here's why.

These two common exercise moves aren’t helping your pee issues. Here’s why.

November 8, 2022 Podcast, Podcast: Women's Health Comments (1)

I hope you have one of those friends who you can have uncomfortable conversations with. The ones who will tell you about squatty potties, constipation and when you tell them you change your mascara when your eyelashes feel like they want to be pulled out that they say, “that’s not normal.” I have a few friends with that kind of candor, and I’m thinking about one in particular (and by the way, yes that mascara guidance is straight from our conversations).

If you don’t, I have good news for you. My guests today, Jenn Lormand and Christina Walsh, otherwise known as the Tighten Your Tinkler girls are here to help us understand our nether regions once again. Jenn and Christina are the friends you want when you’re trying to figure out if peeing while sneezing or coughing is normal (PS no, it’s common but not normal) or how to pull an all-nighter. By all-nighter I mean go all night without using the restroom.

I met them originally in the episode that aired in January of 2022 and we had such a delightful time. I’ll share this in the episode, but because I’m on their email list I receive super helpful and that Goldilocks-amount of emails – not too much, and not too little, but always helpful.

They sent an email several months ago that discouraged two things I’ve been coaching my clients for years – bracing and tucking. I’ll post the accompanying video in the show notes but basically they taught me that when I engage my abs and pull my rib cage down and squeeze my butt, otherwise known as bracing, that’s not beneficial to my pelvic floor health and can create muscle imbalance. Likewise with tucking, which I’ve coached for years specifically after a squat. By that I mean tucking the pelvis forward to activate those glutes.

What can I say except learners never quit learning, and Jenn and Christina with Tighten Your Tinkler taught us some fascinating exercise science today. I know you’re going to love them as much as I do, and you’ll hear they’ve generously offered us a $50 discount on their Signature Program when you use the code “gracedhealth.”

We probably stayed on the call for an hour after talking, geeking out about all things exercise science. And I’m just putting this out there and will see what God does with it, but I think it would be super fantastic awesome to put together a holistic women’s wellness weekend with them some day. I’d love to hear from you if you’d like this as well, so reach out on the socials if this sounds interesting to you.

We discuss:

The consequences of a weak pelvic floor
Why you shouldn’t regularly pull your rib cage down to your hips (bracing)
…or tuck (tuck your pelvis forward)
…or do kegals
BUT when it’s appropriate to incorporate these
The science behind how all the pelvic floor muscle works together
Why isometric contractions aren’t helpful to pelvic floor health
How moving in multiple directions can help strengthen your pelvic floor
How your pelvic floor impacts your posture
The impact of sitting on your pelvic floor
How important training your feet is with regard to balance and aging
The possible connection between plantar fasciitis and lack of pressing into our big toes

Episode discussed:

The surprising reason for your low back pain (not visible on an x-ray)

Connect with Jenn & Christina:

www.tightenyourtinkler.com
Instagram: @tighten.your.tinkler
Facebook: Tighten Your Tinkler

Connect with Amy:

Join the Graced Health community on Facebook!
Instagram: @GracedHealth
Facebook: @Graced Health

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1 thought on “These two common exercise moves aren’t helping your pee issues. Here’s why.”

Helen Fleder says:
May 12, 2024 at 6:50 pm
I had a cat scan recently which only showed “ constipation” however recently I have unusually large stools which look normal. I get pressure in my rectum every day and it seems to get worse as the day goes on. It’s better when I get up in the morning. What do you think my problem is? I am almost 100 years old, very active and walk almost a mile every day.
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