Five Easy Tips to Improve Your Pelvic Health

One of the most common questions I receive is “I don’t know where to start” with improving my pelvic health. I totally get that- it can be overwhelming navigating all the information about adding in functional strength and more. The topic of this blog post is to cover the easy changes YOU can make starting today (no exercises included)

1. Deep Breathing: Are you surprised? Unless you are BRAND NEW here, I am a breathing fanatic for very good reason. We simply cannot affect the pelvic floor (and whatever issues we are having with it) without talking about our diaphragm above it.
   Start today: Just notice your breathing habits first. Take a deep breath. Does your breath move into your belly? Or your chest? Do your ribs expand like an umbrella on an inhale and compress on an exhale?
   Goal: 360 degree breathing = rib, belly, and back expansion on an inhale, compression on exhale
   Not sure what this means? Try 14 day free trial of my membership, in my Beginner program, Pelvic Floor Foundations, we cover ALL things breathing, check it out here
   
   
2. Daily Movement for Blood Flow! 🕺💃
   Fear of movement can create more restrictions. Gentle movement like walking is easily accessible to prompt blood flow to the pelvic area which helps to nourish the muscles and tissues. Whether you're dancing in the kitchen cooking dinner, going for a walk in the park, or doing your favorite yoga routine, the goal is to get that blood flowing!
   Goal: Aim for at least 15 min of light movement like walking.
   
   
3. Bowel & Bladder Bliss 🚽💦
   Oh yes, we're going there! Bowel and bladder health are essential for a happy pelvic floor. Avoid straining, this puts pressure on the muscles weakening them. Take a deep breath to relax the pelvic floor muscles so the bladder and bowels can do their thing. Bonus: elevate your feet - even if you don’t have formal squatty potty, grab household items to stick under your feet to help relax the pelvic floor. Interested in a Squatty Potty to help with your Pelvic Health.
   Goal: no straining or pushing out pee or poop
   
   
4. Drink water!
   This age old simple advice is relative to the pelvic floor too. If you struggle with urinary issues, a common compensation is to restrict fluids to minimize leakage and urge. However this backfires, as dehydration can cause the bladder to become more irritated AND drinking water can dilute any bladder irritants you’ve consumed. If you struggle with constipation, water can keep the pipes moving. Or if pain with intimacy is a factor, drinking enough water will help hydrate the cells of the vaginal canal. And keep muscles functioning at optimal levels!

Overwhelmed by all of this?

Pick ONE of the above to start with and slowly include more of these concepts. OR Join the Connect Pelvic Floor Fitness Membership. You’ll get access to my fully guided, step-by-step plan to heal your core and pelvic floor. I will take you on a similar journey to the one I went on to achieve my own success, allowing me to get back to running without peeing my pants.

Cheering you on ♥️
- Caroline Packard, DPT