In this episode, I'll discuss the KNACK technique, a pelvic floor contraction method designed to help minimize stress urinary incontinence. I explain how this technique, also known as 'squeeze before you sneeze,' can reduce leakage by up to 80% in pregnant and non-pregnant women.
This episode details the benefits of coordinating pelvic floor contractions with breathing and showcases the effectiveness of the KNACK through the paper towel test. Listeners are encouraged to try the technique and, if needed, improve the strength and coordination of their pelvic floor muscles.
For more information, visit Dr. Janis Miller's website, MyConfidentBladder.com, "Bladder101" course available on my website at thewomensbladderdoctor.com, or my blog post the "KNACK" at https://thewomensbladderdoctor.com/?s=knack
00:28 Introduction to KNACK
00:54 Understanding Stress Urinary Incontinence
01:38 The Knac Technique Explained
04:58 Scientific Validation of the Knac
05:20 Paper Towel Test Demonstration
06:32 Effectiveness in Pregnant and Non-Pregnant Women
07:41 Challenges and Considerations
09:07 Additional Resources and Final Thoughts
