Tag Archive for: Functional Movement

Pelvic Floor Maintenance: The Essential Strategy When Leakage Comes Back

Have you ever finally reached a place where you felt confident in your body again, only to have your pelvic floor symptoms return?

Maybe you were finally running again.

Maybe you were making it through your workout classes without leaking.

Maybe you could laugh, cough, sneeze, and play with your kids without constantly worrying about what might happen.

Then suddenly, you notice it.

A little leak.

A little hesitation.

That familiar frustration comes back.

And the first thought many women have is:

“I’m back at the beginning.”

“I lost all my progress.”

“Something must be wrong with my body.”

I want you to hear this:

Your body is not broken.

A return of leakage does not mean you failed. It does not mean all of your hard work disappeared. And it does not mean you have to start completely over.

In my episode “What Do I Do If My Leaking Comes Back?”, I talk about why pelvic floor symptoms can return, what I tell my patients when they feel discouraged, and why pelvic floor maintenance is the missing piece many women were never taught.

You can watch the full episode here:

https://www.youtube.com/watch?v=3d5PjyRbMDc

When Leakage Starts Limiting the Life You Want

As a pelvic floor physical therapist, mom, and the founder of No Kegels University®, I have helped thousands of women stop leaking, enjoy intimacy, and feel proud of their bodies again.

But one of the biggest reasons I do this work is because I hear from so many women who have quietly accepted limitations they never should have had to live with.

They stop doing things they love.

They avoid certain workouts.

They skip activities with their kids.

They plan their day around bathrooms.

And often, they think:

“This is just what happens after having babies.”

But leaking is common—not something you simply have to accept.

Cleveland Clinic explains that stress incontinence can cause urine leakage during activities that increase pressure on the bladder, including coughing, sneezing, laughing, exercising, and lifting.

https://my.clevelandclinic.org/health/diseases/22262-stress-incontinence

One patient story from this episode has stayed with me because it perfectly shows what pelvic floor symptoms can take away from a woman’s confidence.

She came to me struggling with leakage during her workouts. She could not make it through her fitness classes without leaking, and she had stopped running because she was tired of dealing with it.

But the part that affected her most was not just exercise.

It was motherhood.

She told me she couldn’t fully participate when her kids wanted to race her to the car or play because she was worried she would leak. She felt like she was not the fun mom anymore.

That broke my heart because this was never just about urine leakage.

It was about freedom.

Confidence.

And being able to show up fully for the moments that matter.

Pelvic Floor Therapy Is About Getting Your Life Back

When we worked together, we did not just focus on random exercises.

We created a plan based on her body, her goals, and her lifestyle.

This is something I want every woman to understand:

Your pelvic floor program should fit your life.

Your body is unique.

Your symptoms are unique.

Your goals are unique.

The exercises that help one woman may not be exactly what another woman needs.

Together, we worked on strengthening her pelvic floor and building a program that supported the activities she wanted to return to.

And eventually, something amazing happened.

She was able to complete her workouts.

She added another workout class.

She started running again.

But the thing that brought me the most joy was when she told me:

“Polly, I’m the fun mom again.”

She could run.

She could play.

She could race her kids.

She was no longer limited by fear of leaking.

That is what pelvic floor health is really about.

It is not just about stopping a symptom.

It is about helping you return to the life you love.

So What Do You Do When Your Leakage Comes Back?

After this patient improved, I didn’t hear from her for a while.

Then one day she messaged me:

“Polly, I’m so disappointed. My leakage has come back. I don’t know what to do.”

And the first question I asked her was:

“Are you still doing your exercises? Are you working on your maintenance program?”

Before we jump into problem-solving mode, we need to look at the basics.

She admitted that she had forgotten.

And honestly?

That happens.

Life happens.

Schedules get busy.

Motherhood gets busy.

Sometimes the things that helped us improve are the first things we stop doing.

So instead of assuming something was wrong, I encouraged her to return to the maintenance program we had created.

I wanted her muscles to have the opportunity to remember their job.

After a couple of weeks, she messaged me again.

She told me she could not believe it was that simple.

She just needed to return to the exercises.

Sometimes the answer is not a brand-new solution.

Sometimes the answer is returning to what already worked.

You Are Not Back at the Beginning

One of the biggest misconceptions I see is that women think if symptoms return, they have failed.

But progress is not erased because you experience a setback.

Think about any other area of health.

If you build strength in your body and then stop training for a while, you may need to rebuild consistency.

That does not mean your body forgot everything.

The same is true for your pelvic floor.

Your muscles respond to what you ask them to do.

They need continued support.

They need consistency.

They need a plan that fits your current season of life.

This is why pelvic floor maintenance matters.

The goal is not to constantly live in “fixing mode.”

The goal is to create long-term strength.

Why Maintenance Matters More Than Most Women Realize

One thing I want to emphasize is that maintenance is often the part women miss.

We are usually taught how to solve the problem:

“How do I stop leaking?”

“How do I strengthen my pelvic floor?”

“What exercises should I do?”

But then what happens after you improve?

How do you keep those results?

Maintenance can help preserve the strength and progress you’ve built.

Maintaining strength can be easier than rebuilding consistency after a long break—but even if symptoms return, you are not starting from zero.

This is true for many things in life:

  • Fitness goals
  • Healthy habits
  • Strength training
  • Nutrition
  • Pelvic floor health

The work you do matters.

But maintaining that work matters too.

Your Pelvic Floor Plan Should Be Sustainable

A common thing I hear from women is:

“There is no way I can do hundreds of Kegels every day forever.”

And I agree.

A plan that requires unrealistic amounts of time and effort is not sustainable.

The answer is not always doing more.

The answer is doing what works.

A sustainable pelvic floor strengthening plan should:

  • Fit your lifestyle
  • Support your goals
  • Be realistic for your schedule
  • Help you feel confident
  • Allow you to continue progressing

The best program is the one you can actually maintain.

Go Back to the Basics

When you feel like you have fallen off track, I encourage you to ask:

  • What helped me feel strong before?
  • What habits did I stop doing?
  • What is one simple step I can restart today?
  • How can I make this sustainable?

Most women were never taught this.

They were taught how to fix a problem.

They were not taught how to maintain their progress.

Understanding your body creates confidence.

You Deserve to Move Without Fear

Your pelvic floor should support your life.

It should allow you to:

  • Run without worrying about leaking
  • Exercise confidently
  • Play with your children
  • Laugh freely
  • Participate in the activities you love

This is about more than symptom management.

This is about helping you feel strong, capable, and confident in your body.

You deserve better than fear-based advice.

You deserve answers.

Your Next Step

If your leakage has returned and you are unsure what to do next, you do not have to figure it out alone.

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

You can also fill out Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Your progress is not gone.

Your body is not broken.

With the right strategy and support, you can rebuild strength, confidence, and freedom again.

/0 Comments/by

Functional Pelvic Floor Training: Why Strength Takes More Than Kegels

When most women hear the words “pelvic floor strengthening,” they usually picture one thing:

Squeeze.

Hold.

Release.

Repeat.

For years, women have been taught that strengthening their pelvic floor means doing more Kegels.

And while pelvic floor contractions can be helpful for some women, your pelvic floor is far more complex than a muscle that simply needs to be tightened.

Your pelvic floor is a dynamic, three-dimensional system that supports your body through movement, pressure, and everyday life.

It helps you:

  • Run
  • Lift
  • Jump
  • Carry your children
  • Maintain balance
  • Control your bladder and bowels
  • Feel confident during exercise and intimacy

Your pelvic floor was designed for movement.

Not just squeezing.

Most women were never taught this.

Your body is not broken.

You may simply need a better understanding of how your pelvic floor actually works.

Your Pelvic Floor Is More Than a Muscle You Contract

The pelvic floor is a group of muscles located at the bottom of your pelvis.

Many women first learn about these muscles when they experience:

  • Pregnancy changes
  • Postpartum leaking
  • Pelvic pressure
  • Pain with intimacy
  • Difficulty returning to exercise

But your pelvic floor is involved in much more than preventing symptoms.

It plays a role in:

  • Supporting your pelvic organs
  • Managing pressure inside your abdomen
  • Stabilizing your pelvis
  • Coordinating with your core
  • Helping you move efficiently

Cleveland Clinic explains that the pelvic floor supports the pelvic organs and plays an important role in bladder, bowel, sexual, and core function.

https://my.clevelandclinic.org/health/articles/22729-pelvic-floor-muscles

Your pelvic floor is part of your entire movement system.

It is not an isolated muscle group.

What Makes the Pelvic Floor a 3D System?

Most muscles are discussed in terms of simple movements.

Your biceps bend your elbow.

Your quadriceps straighten your knee.

But your pelvic floor works in multiple directions and responds as your body moves.

Your body moves through three planes:

Forward and Backward

Like walking, running, or lunging.

Side to Side

Like stepping sideways or balancing.

Rotation

Like turning, twisting, or changing direction.

Your pelvic floor has to respond during all of these movements.

This matters because your life is not lived lying still doing isolated exercises.

Your body is constantly adapting.

Your pelvic floor should be able to adapt too.

Why Kegels Alone May Not Build the Strength You Need

Kegels teach you how to contract your pelvic floor.

That can be valuable.

But functional pelvic floor training requires more.

Think about training for a marathon.

Would you only strengthen your feet?

No.

You would train your:

  • Legs
  • Heart
  • Breathing
  • Endurance
  • Coordination

Your pelvic floor works the same way.

A strong pelvic floor needs:

  • Strength
  • Timing
  • Coordination
  • Relaxation
  • The ability to respond during movement

The question is not only:

“Can I squeeze my pelvic floor?”

The better question is:

“Can my pelvic floor support me during the activities I love?”

Your Pelvic Floor Works With Your Core

Your pelvic floor does not work alone.

It is part of a larger system that includes:

  • Your diaphragm
  • Your deep core muscles
  • Your abdominal muscles
  • Your hips
  • Your glutes
  • Your spine

Together, these muscles help manage pressure and create stability.

Every time you:

  • Pick up your baby
  • Lift weights
  • Cough
  • Laugh
  • Run
  • Squat

your body has to respond and manage pressure.

This is why pelvic floor health is connected to core strength.

Your pelvic floor is not separate from your fitness.

It is part of it.

Your Pelvic Floor and Core Work Differently During Different Movements

Many women are told:

“Just squeeze your pelvic floor and tighten your core.”

But your body is much more intelligent than a simple on-and-off switch.

Your nervous system coordinates your muscles depending on what you are doing.

The way your pelvic floor responds during a squat may not be exactly the same as how it responds while walking or running.

The goal is not to manually control every muscle contraction.

The goal is to improve how your muscles work together.

This is why learning movement patterns matters.

Strength Does Not Mean Constant Tightness

One of the biggest myths about pelvic floor health is that tighter equals stronger.

But a healthy pelvic floor is not one that stays contracted all day.

A healthy pelvic floor can:

Contract

When you need support.

Relax

When your body needs to release.

Lengthen

During changes in pressure.

Respond

During movement.

Think about any other muscle in your body.

You would never walk around flexing your biceps all day and call that strength.

Your pelvic floor works the same way.

Balance creates strength.

Why This Matters After Pregnancy

Pregnancy and childbirth create incredible changes in your body.

Your muscles stretch.

Your posture changes.

Your core and pelvic floor adapt to support your growing baby.

After birth, many women are eager to feel strong again.

They want to:

  • Return to running
  • Lift weights
  • Exercise confidently
  • Feel comfortable in their body again

But postpartum recovery is not about forcing your body back into what it was before.

It is about rebuilding the connection between your muscles.

Your postpartum body is not something to fix.

It is something to understand.

5 Ways to Start Supporting Your Pelvic Floor Today

You do not need complicated exercises to begin improving your pelvic floor function.

Start with these foundational steps:

1. Practice Breathing With Your Whole Body

Your breath influences how your diaphragm, core, and pelvic floor work together.

Avoid constantly holding tension.

Allow your body to move.

2. Pay Attention to Movement Patterns

Notice how your body responds when you:

  • Walk
  • Squat
  • Lift
  • Carry

Movement awareness is the first step toward better coordination.

3. Strengthen Your Whole Body

Your pelvic floor works with the muscles around it.

Include exercises that build:

  • Hip strength
  • Core stability
  • Lower body strength

4. Progress Gradually

Your body becomes stronger through appropriate challenges.

More intensity is not always better.

The right progression is better.

5. Listen to Symptoms

Leaking, pressure, or pain are not things you need to ignore.

They are information.

Your body is communicating with you.

Functional Pelvic Floor Training Helps You Return to Real Life

The goal of pelvic floor strengthening is not simply to perform an exercise correctly.

The goal is to help you live your life confidently.

That might mean:

  • Running without fear
  • Strength training without symptoms
  • Playing with your children
  • Moving without discomfort
  • Feeling confident in your body

A strong pelvic floor is one that supports your goals.

Not one that simply performs a perfect contraction.

You Don’t Need More Random Exercises. You Need a Strategy.

The internet is full of pelvic floor advice.

Some women are told to avoid exercise.

Others are told to do hundreds of Kegels.

Others are told to just push through symptoms.

But your body deserves better than confusing, one-size-fits-all advice.

You deserve a plan that considers:

  • Your history
  • Your symptoms
  • Your goals
  • Your movement patterns

This is about more than symptom management.

Root-cause healing matters.

When you understand how your body works, you can build strength with confidence instead of fear.

Your Pelvic Floor Is Designed for Strength

Your pelvic floor is not weak simply because you have symptoms.

Your body is not failing you.

Your pelvic floor is a powerful, adaptable part of your body that was designed to support you through every stage of life.

When you train it to work with the rest of your body, you create strength that supports real life.

Understanding your body creates confidence.

Your Next Step

If you want to understand how your pelvic floor is functioning and create a plan designed specifically for your body, start with Your Pelvic Floor’s Next Step Form:

https://www.beyondthevbypauli.com/nextstep

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

You don’t need more random exercises.

You need a strategy.

Your pelvic floor was designed for movement, strength, and confidence—and you can learn how to train it that way.

/0 Comments/by

Postpartum Pelvic Floor Strength: How “Baby Bounces” Can Help

Think about what happens the exact moment your newborn starts crying or acting fussy. You don’t stand there frozen like a statue. And you definitely don’t drop down and start doing intense gym squats.

Instinctively, you pick up that baby, hold them close to your chest, and start swaying. You bend your knees slightly and begin a gentle, rhythmic up-and-down bounce to shush, calm, and soothe them to sleep.

It is one of the most beautiful, natural maternal instincts on the planet. But as a pelvic floor physical therapist, when I look at a mom doing that, I see something else that is absolutely mind-blowing: a built-in way to support postpartum pelvic floor strength that you didn’t even know you were doing.

The Power of Vertical Pressure

Our pelvic floor muscles are highly reactive, and they are specifically designed to activate in response to vertical motion and gravity.

When you stand there performing what I call baby bounces, that gentle vertical pressure automatically signals your pelvic floor to fire and stabilize. You don’t have to squeeze, you don’t have to hold your breath, and you don’t have to forcefully try to activate anything. Your body is automatically doing the physical therapy work for you simply because you are taking care of your baby.

Isn’t that incredible? We are biologically and physiologically designed to need to be with our babies, and the universe literally built your recovery track directly into your everyday bonding habits. To learn more about how the pelvic floor, core, and everyday postpartum movement work together, explore APTA Pelvic Health’s postpartum pelvic health resources.

The Pro Tip: Changing Your Foot Geometry

While your natural baby bounce is an amazing baseline tool, you can challenge your deep core and target different angles of your pelvic floor simply by playing around with your foot positioning. You can do this with your baby in your arms or even while waiting for your coffee to brew:

  • The Wide Stance: Take your feet a little wider than hip-width apart while you sway.
  • Toes In / Toes Out: Pivot your feet slightly inward or outward to change how your hip muscles interact with your core.
  • The Staggered Stance: Place one foot slightly forward and one foot back.

A Note from a Fellow Mama Bear: Because I know you want to keep that baby safe and protected just as much as I do, be smart about your recovery timeline. When I was healing from my C-sections, the staggered stance felt incredibly unstable for my core during the first four weeks. If you want to try staggered baby bounces early on, lean your back or shoulder up against a wall so you feel completely secure and supported.

Action Steps for Daily Bouncing

  • Ditch the Gym Mat: Give yourself permission to stop stressing about finding a quiet 30 minutes to exercise. Use the actual moments your baby needs to be shushed as your movement window.
  • Keep the Breath Moving: Never hold your breath or lock your abdomen while bouncing. Keep your breathing soft and natural so your intra-abdominal pressure stays perfectly balanced.
  • Mix Up Your Stance: Every time you transition to a new room while soothing your baby, consciously pick a new foot position to challenge your muscles.

Restoring the proper function of your pelvic floor doesn’t have to be a massive production. By understanding the simple physiological principles of walking, balloon breathing, and baby bounces, you can support postpartum pelvic floor strength without ever having to step away from your little one.

You are an heiress and a queen, and you deserve a body that works perfectly. If you are ready to stop leaking and finally get the real answers to postpartum recovery, fill out Your Pelvic Floor’s Next Step Form today. Let’s change the conversation together!

/0 Comments/by

Pelvic Floor Health for Women: The Missing Piece in Strength and Fitness

When women start a fitness journey, they are usually focused on becoming stronger.

They want to lift heavier.

They want more energy.

They want to feel confident in their bodies.

They want to return to activities they love.

But there is one important muscle group that is often missing from the conversation:

The pelvic floor.

And as a pelvic floor physical therapist, this is something I want to change.

Because most women were never taught that their pelvic floor is part of their overall strength, movement, and wellness.

They were never taught how this group of muscles works with the rest of their body.

They were never taught that pelvic floor health is not just about postpartum recovery or fixing symptoms after something goes wrong.

It is about creating a strong foundation for movement.

Your body is not broken.

Your body is designed to move, adapt, and become stronger.

But understanding your body is the first step.

Why Women’s Fitness Needs to Include the Pelvic Floor

For years, when we talked about a “full body workout,” we typically talked about the major muscle groups:

  • Legs
  • Arms
  • Chest
  • Back
  • Core

And those muscles absolutely matter.

They help us move.

They help us build strength.

They support our everyday activities.

But I started asking myself a question:

“Where is the pelvic floor?”

Because when we talk about women’s health, especially after pregnancy and childbirth, the pelvic floor deserves a place in the conversation.

The pelvic floor is not an extra.

It is not something to think about only if you experience leaking.

It is a muscle group that contributes to how your body functions every single day.

Pregnancy Changes the Body—And Recovery Should Address the Whole Woman

One of the reasons this topic is so important is because pregnancy and childbirth create incredible changes in a woman’s body.

Your body adapts to support your baby.

Your muscles stretch.

Your tissues change.

Your pelvic organs shift.

Your movement patterns may change.

And after birth, many women are told to simply “get back into exercise.”

But postpartum recovery should not be about rushing back.

It should be about rebuilding.

It should be about understanding what your body needs.

It should be about creating strength that supports your life.

Postpartum fitness is not just about appearance.

It is about:

  • Feeling confident moving again
  • Being able to exercise without fear
  • Supporting your pelvic health
  • Returning to activities you enjoy

This is why pelvic floor function matters.

The Female Body Deserves a Thoughtful Approach

One of the points I emphasize often is that the female pelvis is different from the male pelvis.

The angles are different.

The structure is different.

And pregnancy, childbirth, hormones, and different stages of life can place unique demands on a woman’s body.

That does not mean women should avoid challenging workouts.

It does not mean women cannot lift weights.

It does not mean women need to be afraid of movement.

It means we need better education.

We need to understand how our bodies work so we can train in a way that supports our goals.

The Pelvic Floor Is About More Than Preventing Leaks

When many women hear “pelvic floor,” they immediately think about one thing:

Leaking.

And while helping women overcome urinary leakage is something I am passionate about, the pelvic floor does so much more.

The pelvic floor helps with:

Stability

Your pelvic floor works with your core and other muscles to help support your pelvis and movement.

This matters when you:

  • Walk
  • Run
  • Lift weights
  • Exercise
  • Carry your children

Organ Support

Your pelvic floor helps support your pelvic organs.

This is especially important after pregnancy and childbirth when your body has gone through significant changes.

Sexual Health

The pelvic floor also plays an important role in sexual function and pleasure.

This is another area where women deserve more education and fewer uncomfortable conversations.

Understanding your body creates confidence.

Myth: Pelvic Floor Problems Only Happen to Older Women

One of the biggest misconceptions I hear is:

“Pelvic floor issues only happen after menopause.”

But pelvic floor dysfunction can affect women at many different stages of life.

Women may experience symptoms:

  • During pregnancy
  • After childbirth
  • During fitness training
  • During high-impact activities
  • Years after having children

And sometimes women have symptoms but do not realize there are solutions.

They simply assume:

“This is normal.”

But common does not mean something you have to accept.

You deserve answers.

Why Random Exercises Are Not the Answer

Another problem I see is that women often receive generic advice.

They are told:

“Just do Kegels.”

“Just strengthen your core.”

“Just work harder.”

But pelvic floor health is more complex than that.

The pelvic floor works as part of a larger system.

Your breathing.

Your core.

Your movement patterns.

Your strength.

Your lifestyle.

All of these things matter.

APTA Pelvic Health explains that pelvic health physical therapy may include exercises for the pelvic floor, hips, back, abdominals, and core—reinforcing that pelvic health is part of whole-body function.

https://www.aptapelvichealth.org/info/what-to-expect-during-pelvic-health-physical-therapy

This is why I created the No Kegels University® Method.

My goal is not to give women another random exercise to add to their list.

My goal is to help women understand their bodies and create sustainable strength.

How to Start Thinking Differently About Your Workouts

The next time you choose a workout, I want you to start asking different questions.

Instead of only asking:

“Did I work my legs today?”

“Did I work my arms?”

“Did I get my cardio in?”

Also ask:

  • How is my pelvic floor involved?
  • Does this workout support my body?
  • Do I feel strong and confident during movement?
  • Am I ignoring symptoms because I think they are normal?

These questions can change the way you approach fitness.

Because your health is about more than checking off a workout.

It is about building a body you trust.

Changing the Conversation for Women Today and Future Generations

One of the biggest reasons I talk about the pelvic floor so openly is because I want to change the conversation.

I want women to have access to information they were never given.

I want moms to understand their bodies.

I want daughters and future generations to grow up knowing that pelvic health is part of women’s health.

Education creates empowerment.

Questions create change.

And sometimes one conversation can help another woman realize she is not alone.

Your Next Step

You do not need more confusing advice.

You do not need to ignore symptoms and hope they disappear.

You deserve a plan that helps you understand your body and build lasting strength.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

You can also fill out Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Healing is not about perfection.

It is about understanding, consistency, and progression.

Your pelvic floor matters.

Your strength matters.

And you deserve to feel confident in your body.

/0 Comments/by

Leaking During Exercise? How to Jump and Do Jumping Jacks Without Leaking

You are standing in the middle of a group fitness class, enjoying the music and the energy of the room, when the instructor yells, “Alright, thirty seconds of jumping jacks, let’s go!”

Instantly, a wave of anxiety hits you. While the women around you jump without a second thought, you cross your legs, slow down, or slip away to the bathroom. You might even use a few silent “tips and tricks” to hide what is happening, convinced that you are the only one in the room whose body can’t handle the impact.

Let’s clear up a major secret right now: you are absolutely not alone. Bladder leaking during vertical movement is incredibly common, but it is not something you have to accept as your permanent normal.

Many women avoid impact entirely because they are terrified to “poke the bear” and trigger their pelvic floor dysfunction. But avoiding vertical movement completely will never teach your muscles how to get stronger. Your body is not broken, and you don’t have to sit on the sidelines of postpartum fitness forever.

Why Your Pelvic Floor Actually Needs Impact

When it comes to pelvic floor exercises, we are often told to stay flat on our backs, performing isolated contractions in a quiet room. While that style of training has its place in early rehabilitation, it completely misses how our bodies function dynamically.

Your pelvic floor is designed to respond directly to gravity. Anytime your body experiences vertical motion—whether that is walking down the stairs, running for the phone, or jumping on a trampoline with your kids—your pelvic floor muscles naturally react to support your internal organs and keep your urinary sphincter closed.

If you completely eliminate vertical activity from your life out of fear, your pelvic floor never gets the physical conditioning it needs to handle sudden forces. To build real-world, long-term strength, you have to train the muscle within the exact environment it is failing.

The Threshold Misconception

The Myth: If you leak during an exercise, you should just push through it or use a heavier pad until your core eventually gets stronger.

Pushing through leakage is a recipe for chronic muscle fatigue. On the other hand, avoiding the movement entirely causes the muscle to weaken from disuse.

The secret lies in identifying your personal physical threshold. Your threshold is the exact point of intensity, speed, or repetition where your pelvic floor can no longer manage pressure, resulting in a leak. The goal of a smart postpartum fitness routine is to work right below that threshold line, giving the muscles a safe challenge without overloading them.

The Root Cause: Muscle Fatigue and Scar Tissue Limits

Root-cause healing matters because your pelvic floor cannot function optimally if it is structurally restricted. Your pelvic floor is a dynamic muscular sling. If you have had an episiotomy or experienced a perineal tear during childbirth, you have scar tissue in that region.

Think of scar tissue like super glue inside your muscle layers. While it is wonderful for closing up a wound, it can cause the surrounding muscle fibers to stick together, severely restricting their ability to fully lengthen and contract. When those muscle fibers are glued down by an old scar, they cannot move fast enough or stretch fully to protect you against a sudden jump.

Clinical evidence supported by the Cleveland Clinic emphasizes that scar tissue mobilization and progressive impact loading are crucial components in restoring normal tissue elasticity and muscular power to the pelvic floor. When your brain triggers movement, your dynamic core and pelvic floor must be uninhibited to naturally regulate internal pressure.

Action Steps: The “Grandma Method” for Progressive Jumping

If you want to return to jumping jacks or running without leaking, you need to alter the variables of the movement to stay below your leaking threshold. Try this progressive strategy used by my top coaching clients:

  • Lower the Amplitude and Speed: Don’t start by jumping as high or as fast as you can. Slow the movement down significantly.
  • Channel Your Sweet Grandma: When initiating a jumping jack, imagine how your grandmother might do it. Keep your feet close to the ground, step or gently hop your feet out only an inch or two, and slow your tempo down to a crawl.
  • Build Volume First: Perform 5 to 10 of these low-intensity, “Grandma-style” jumping jacks. If you experience zero leakage, you have successfully found a safe working zone below your threshold.
  • Isolate and Change One Variable: Work at this level for a week or two. Once your body feels secure, increase only the speed while keeping your feet close together. If that stays dry for a week, keep the speed but try jumping your feet a tiny bit wider. Never increase speed and size at the exact same time.

Healing isn’t about perfection; it’s about understanding, consistency, and smart progression. You do not have to live your life in fear of a jumping jack or a trampoline. Your body is fully capable of adapting and building dynamic strength when given the right strategic input.

You don’t need more random exercises. You need a strategy. If you are ready to stop managing symptoms and start building real, lifelong resilience, take a moment to complete our Your Pelvic Floor’s Next Step Form. Let’s work together to create an actionable plan designed specifically for your body, your scar tissue, and your fitness goals.

/0 Comments/by

Postpartum Exercise: Why Walking Matters in the First 3 Months

Welcome to the beautiful, chaotic, and often overwhelming world of life after baby. If you are a new mom, or if you are expecting soon, you are probably already being flooded with a million tips, ideas, and suggestions on how you are “supposed” to recover.

As a pelvic floor physical therapist and the founder of No Kegels University®, I hear these questions all the time. Everyone wants to know the fancy tricks or the secret postpartum exercise routines.

But I want to let you in on a little secret: the best things you can do for your body right after giving birth are actually the simplest.

True postpartum care doesn’t require pulling out a yoga mat for a 30-minute production while your baby is crying. It starts with the absolute baseline of human movement: getting up and putting weight on your feet.

What My Dog, June B, Taught Me About Postpartum Movement

I love telling this story because it completely amazed me. A few years back, our high-energy dog, June B (or June June B, as we call her at home), went into labor on the afternoon of Cinco de Mayo.

Throughout her labor, she would lay down in her whelping box for a little bit, and then suddenly she’d get up, run outside into the yard, run around, and come back. After she birthed her very first puppy, she licked him for a minute, and then she immediately got up, went right back out to the yard, and ran around before coming back to deliver the next puppy 46 minutes later.

Watching her, I realized just how deeply natural the instinct to move truly is.

I’ve had two beautiful babies myself, and both arrived via C-sections. Even though it wasn’t exactly how I originally planned it, my goal was to bring two healthy kids into the world, and I accomplished that. But as soon as I mustered up enough strength in the hospital bed, I wanted to copy June B. I wanted to get up and walk around.

I attribute my quick healing, my pain management, and my ability to regain my function to the fact that I started moving my body as soon as I possibly could.

The Science Behind the Stance: Why the Pelvis Cares About Your Feet

You might be thinking, “Pauli, a C-section recovery is totally different than a vaginal birth.” And you are 100% right. But the fundamental physiological principles of healing remain exactly the same.

Your pelvis is the central hub of your body; its primary job is to distribute load. When you are lying flat in bed for days on end, your pelvic region isn’t getting much activity. To heal, your tissues desperately need oxygen, nutrition, and blood flow.

When you sit up, put your feet flat on the floor, and bear weight, a chain reaction happens without you even realizing it:

  • Your ankles and feet wake up.
  • Your knees and hips engage.
  • Your glutes and your pelvis turn on.

There is a golden rule in biomechanics: whatever the hip does or doesn’t do decides what the pelvic floor does or doesn’t do.

By simply standing up or walking around your room, you are triggering your hips to tell your pelvic floor to start working again. For more information on how early movement patterns help rehabilitate these deep core structures, you can explore the Mayo Clinic’s guide on pelvic floor dysfunction.

Action Steps for the First Three Months

If you are fresh into your postpartum recovery, here is how you can put this first tip into practice safely:

  • The C-Section Shift: If you can’t stand all the way up yet, sit on the edge of your bed. Keep your bum on the mattress but plant your feet flat. Shift some weight forward onto your feet, hold it, and then rock back. It might feel like a geriatric exercise your grandparents would do after surgery, but it works.
  • March in Place: Once you can stand at the edge of your bed safely, lift your knees and march in place for a few steps, then rest.
  • Keep it Frequent, Not Long: Don’t go out and try to walk a mile. Walk around your house or apartment for just a few minutes, sit down and rest for a while, and then get right back to it later in the day.

Everything you do during this vulnerable season should be done with your baby in mind. Walking around the house shouldn’t feel like a chore—it can be a beautiful part of your bonding time as you wander and hold your newborn.

If you want to make a drastic difference in your recovery and stop guessing your way through pelvic health, let’s take the next step together. Fill out Your Pelvic Floor’s Next Step Form today to see how we can build an intentional framework for your postpartum recovery.

/0 Comments/by

Postpartum Pelvic Floor Recovery: What to Do in the First 6 Weeks

When you have a baby, everyone has advice.

Rest.

Drink water.

Take care of yourself.

Wait until your six-week appointment.

But when it comes to your pelvic floor, many women are left wondering:

“What am I actually supposed to do after birth?”

Should you start exercising?

Should you avoid movement?

Should you wait six weeks before doing anything?

Should you start doing Kegels immediately?

These questions are so common because postpartum care often leaves out one important piece:

Your pelvic floor needs support from the beginning—not just after you are “cleared.”

Your body is not broken.

Your postpartum recovery is not about waiting around until some magical finish line where your body suddenly feels normal again.

It’s about learning how to reconnect with your body, rebuild strength gradually, and understand what your pelvic floor needs during each stage of healing.

Most women were never taught this.

You Don’t Have to Wait Six Weeks to Start Supporting Your Pelvic Floor

One of the biggest misconceptions about postpartum recovery is that you cannot do anything for your pelvic floor until your six-week checkup.

This idea often leaves women feeling disconnected from their bodies during a time when they are already experiencing so many changes.

The truth?

There are gentle ways to begin supporting your pelvic floor before six weeks.

That doesn’t mean jumping into intense workouts.

It doesn’t mean pushing through pain.

It doesn’t mean doing hundreds of Kegels.

And what is appropriate will depend on your birth experience, symptoms, and how your body is healing.

It means helping your body reconnect with movement gradually.

Early postpartum recovery is about creating a foundation.

And that foundation can start with simple things like comfortable movement, breathing, and reconnecting with your muscles.

For additional guidance on gradually returning to movement after pregnancy, Mayo Clinic has a helpful overview:

https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596

Your Pelvic Floor Is Designed to Respond to Movement

Many women think strengthening their pelvic floor only means one thing:

Kegels.

But your pelvic floor is not an isolated muscle that works independently.

It works together with:

  • Your hips
  • Your core
  • Your diaphragm
  • Your breathing patterns
  • Your posture
  • Your movement

Your pelvic floor responds to the demands you place on your body.

That means everyday movements can become opportunities to gradually rebuild strength.

The goal isn’t temporary relief—the goal is long-term strength.

Start With Walking: The First Step Toward Recovery

One of the first movements I often recommend postpartum is walking when it feels comfortable for your body.

It sounds simple.

And that’s the point.

Recovery does not have to begin with complicated exercises.

Walking can help your body reconnect after pregnancy and birth.

But there is one small adjustment that can make a difference:

Pay attention to how you walk.

During pregnancy, many women develop a waddle.

As your belly grows, your posture and movement patterns naturally change. Your hips adjust, and some muscles may become less active.

After birth, we want to gradually encourage those muscles to work together again.

As walking becomes comfortable, try focusing on:

  • Heel-to-toe walking
  • Standing tall
  • Moving with intention
  • Eventually adding a little backward walking if it feels good

Backward walking can be an optional progression because it encourages your hips to engage differently and challenges your body in a new way.

Small changes create big awareness.

Why Your Hips Matter for Your Pelvic Floor

Your pelvic floor does not work alone.

The muscles around your pelvis influence how your pelvic floor functions.

During pregnancy, your body makes incredible adaptations to carry and deliver your baby.

Those adaptations are necessary.

But after birth, your body needs opportunities to reconnect.

Your hips, glutes, core, and pelvic floor all communicate with each other.

When one area isn’t working efficiently, other areas may compensate.

This is why postpartum recovery should focus on the whole system—not just one muscle.

Understanding your body creates confidence.

Baby Bounces: Functional Movement as You Recover

One movement many moms naturally do postpartum is something I call:

Baby bounces.

You know the movement.

You’re holding your baby.

They’re fussy.

You start gently bouncing up and down to soothe them.

You’re not jumping.

You’re not doing deep squats.

You’re simply creating gentle movement.

As this movement becomes comfortable during your recovery, your pelvic floor has to respond to those small changes in pressure and movement.

That is part of what the pelvic floor does throughout everyday life.

You don’t need to turn baby bounces into an intense exercise routine. Think of them as an example of how normal, functional movement can become part of rebuilding connection with your body.

Pay Attention to Symptoms

One important thing to remember:

Your movement should not consistently create new or worsening symptoms.

The goal is not:

“How much can I push through?”

The goal is:

“How can I challenge my body while still supporting recovery?”

If a movement causes new or worsening leaking, pressure, heaviness, or pain, that is information.

It doesn’t mean you failed.

It may mean your body needs:

  • Less intensity
  • A different position
  • More foundational work
  • More time
  • Individualized support

Symptoms are communication.

They are not something to ignore or feel embarrassed about.

Why You Don’t Need to Overthink Every Exercise

Many women become overwhelmed postpartum because they think recovery has to be complicated.

They worry about:

  • Perfect breathing
  • Perfect timing
  • Perfect technique

But sometimes the best place to start is simply reconnecting with your body.

Talk to your baby.

Sing.

Walk when it feels comfortable.

Bounce gently as your body is ready.

Move naturally.

Your pelvic floor was designed to respond to life—not just exercises.

Progressing After the Early Postpartum Stage

As your body becomes stronger and movement feels easier, you can begin progressing.

This may eventually include:

  • Squats
  • Lunges
  • Different foot positions
  • More challenging strength movements

But progression should be based on how your body responds.

Just because you can do something does not always mean your body is ready for it.

A good measure is what happens afterward.

Ask yourself:

  • Did I feel good during the movement?
  • Did I have symptoms afterward?
  • Do I feel stronger over time?
  • Am I progressing gradually?

Your body gives you feedback.

Listen to it.

Postpartum Recovery Doesn’t Have an Expiration Date

Maybe you’re reading this and thinking:

“My baby isn’t a newborn anymore.”

Good news:

These principles still apply.

Whether you are:

  • In the very early days of healing
  • Six months postpartum
  • Seven years postpartum

your body is still capable of change.

In those first days after birth, your priority is healing, rest, and comfortable everyday movement—not rushing into strength training.

But your postpartum journey doesn’t end at six weeks.

Many women spend years believing they missed their opportunity to recover.

You didn’t.

Your body is adaptable.

Your pelvic floor can become stronger.

Postpartum Recovery Is About Confidence, Not Fear

The women I work with often tell me the biggest change isn’t just physical.

It’s emotional.

They feel more confident because they understand:

  • Why symptoms happen
  • What their body needs
  • How to progress safely
  • How to rebuild strength

That knowledge changes everything.

You deserve better than fear-based advice that tells you to avoid all movement or accept symptoms as your new normal.

Your body carried you through pregnancy and birth.

Now it deserves the support to recover.

Your Next Step

If you are unsure where to begin rebuilding your pelvic floor after birth, you don’t have to figure it out alone.

Fill out Your Pelvic Floor’s Next Step Form so we can better understand your birth experience, your symptoms, and what kind of support may be right for you.

Pelvic Floor Next Step

If you’re ready to stop guessing and start understanding your body, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Postpartum recovery isn’t about doing more.

It’s about doing what your body needs, when it needs it.

Your body is capable of healing.

And your strongest chapter may still be ahead.

/0 Comments/by

Pelvic Floor Therapy for Painful Sex: The Missing Link Most Women Miss

Pelvic floor therapy for painful sex often starts with relaxation, stretching, breathing, or dilator work. But what happens when you’ve been doing all of those things and your progress suddenly stalls?

If you experience sharp pain, burning, or a sensation of hitting a “brick wall” during intimacy, inserting a tampon, or undergoing a routine speculum exam at the gynecologist, you know how incredibly isolating it feels. It’s easy to feel like your body is failing you, or to worry about the toll it’s taking on your marriage.

Even when women finally build up the courage to seek help, they often get stuck in a repetitive cycle of treatment that yields incomplete results.

As a pelvic floor physical therapist, I am on a mission to change this conversation because no woman should have to struggle when there are real answers. Even within the physical therapy world, there is a massive component that can sometimes get missed when treating pain during sex.

If you have been diligently stretching, using dilators, or practicing deep breathing but your progress has completely plateaued, you might be missing another piece of the puzzle: strategic pelvic floor strengthening.

The Core Functions of Your Pelvic Floor

To understand why your current approach might be stalling, we have to look at how muscles actually function. Your pelvic floor is a hammock of muscles sitting at the base of your pelvis. Just like any other muscle group in your body, a healthy pelvic floor must be able to move through a full, dynamic range of motion.

A healthy pelvic floor has three primary movement patterns.

First, it must contract, moving upward and inward to support your organs and maintain continence.

Second, it needs to relax completely back to its resting baseline.

Third, it must be able to lengthen, allowing the muscles to accommodate things like penetration, bowel movements, and childbirth.

When women suffer from pain with penetration, the natural instinct—for both patients and therapists—is to focus heavily on the downward motion. We spend weeks trying to get the tight pelvic floor muscles to relax, unwind, and tolerate insertion.

That makes sense.

Cleveland Clinic explains that a hypertonic pelvic floor occurs when the pelvic floor muscles stay overly contracted and have difficulty relaxing. This can contribute to pelvic pain and pain during or after sex.

Learn more from Cleveland Clinic about hypertonic pelvic floor

While relaxation is absolutely important to breaking the initial pain cycle, most women were never taught this: recovery may eventually require rebuilding more than relaxation alone.

For some women, once the muscles can relax and lengthen more comfortably, restoring strength and coordination can become part of the next phase of healing.

The Paradox: Why Strength and Relaxation Can Work Together

It sounds entirely counterintuitive at first.

If your muscles are already too tight and causing pain during sex, why would you ever want to strengthen them?

The answer is timing.

Healthy muscles need to be able to move through their full range—not just stay clenched and not just stay relaxed.

When the pelvic floor has begun regaining the ability to lengthen and release, gradual strengthening may help restore:

  • Coordination
  • Endurance
  • Support
  • Confidence with movement

The goal is not to squeeze an already guarded muscle harder.

The goal is to help the muscle learn how to contract and then fully let go again.

By strategically strengthening the pelvic floor at the right stage of recovery, some women can begin rebuilding the stability and coordination needed for everyday movement.

Understanding your body creates confidence, and knowing that strength and relaxation can both matter changes how you view your recovery.

APTA Pelvic Health explains that pelvic pain treatment may involve addressing muscle tightness, weakness, flexibility, coordination, breathing, and individualized movement—not just one single exercise.

Learn more from APTA Pelvic Health about pelvic pain and physical therapy

Myth-Busting: “Start Doing Kegels Immediately to Fix Pelvic Pain”

With the rise of pelvic health awareness on social media, there is a common piece of misinformation floating around the internet: the idea that if you have pelvic issues, you should immediately start squeezing your pelvic floor through repetitive Kegels.

The Important Warning: If you have a tight pelvic floor and begin aggressive, unguided strengthening too soon, you may make your symptoms worse.

If your muscles are already locked in a shortened state and struggling to relax, clenching them tighter may reinforce that guarded pattern.

You deserve better than fear-based advice or generalized internet workouts.

The timing of your recovery strategy matters.

Some women need relaxation first.

Others may eventually need strengthening.

Many need both at different stages.

The Rule of 30–40%: When Is It Time to Strengthen?

How do you know when your body is actually ready to transition from pure relaxation into strategic strengthening?

In my clinical approach, I often use 30% to 40% symptom improvement as a practical checkpoint to start thinking about the next phase.

This is not a universal medical rule for every woman.

It is simply a clinical guide I use to help assess whether someone may be ready to add more strengthening and coordination work.

During the initial phase of healing, when you experience high pain with penetration and cannot tolerate tampons, your strategy may need to focus more heavily on:

  • Diaphragmatic breathing
  • Relaxation
  • Gentle mobility
  • Dilator work when appropriate
  • Reducing muscle guarding

Once you begin feeling noticeably better—perhaps around that 30% to 40% range—you may be ready to start gradually building strength.

That might look like:

  • Less pain with insertion
  • Better ability to relax your pelvic floor
  • Less bracing
  • More confidence with touch
  • Better tolerance of movement

The key is not the exact percentage.

The key is that your pelvic floor is beginning to relax and move more normally before you add more load.

Practical Action Steps for Long-Term Strength

If you are ready to move past temporary fixes and build a more resilient body, here is your roadmap:

1. Assess Your Progress Honestly

Ask yourself:

  • Is penetration less painful than when I started?
  • Can I relax my pelvic floor more easily?
  • Are tampons or exams becoming more comfortable?
  • Do I feel less fearful or guarded?

If yes, it may be time to talk with your pelvic floor physical therapist about progressing your routine.

If no, continuing to focus on relaxation and down-training may still be appropriate.

2. Avoid Isolated Squeezing

Do not sit at your desk or in your car mindlessly squeezing your pelvic floor because you assume more contractions will automatically create better results.

Your pelvic floor works with your breathing, core, hips, and movement.

Strengthening should be intentional and appropriate for your stage of recovery.

3. Keep Relaxation in the Program

Adding strength does not mean you stop practicing relaxation.

A healthy pelvic floor needs both.

Continue using:

  • Diaphragmatic breathing
  • Gentle mobility
  • Body awareness
  • Nervous system calming strategies

The goal is a muscle that can contract when needed and relax when needed.

4. Partner With a Specialized PT

The timing of this transition can trip up almost everyone.

A specialized pelvic floor physical therapist can evaluate your resting muscle tone, strength, coordination, and ability to relax and help determine when your body is ready for the next stage.

That is much more effective than trying to guess based on generic advice online.

Building Strength Without Losing Relaxation

Painful intimacy recovery is not about choosing between strengthening and relaxation.

Pelvic floor therapy for painful sex eventually needs to include both relaxation and carefully timed strengthening.

For many women, it is about learning when each one belongs in the process.

Early on, your body may need:

Relaxation. Lengthening. Reduced guarding.

Later, it may need:

Strength. Coordination. Movement.

The goal isn’t temporary relief—it’s long-term strength.

Reclaiming intimacy without fear requires a comprehensive strategy that respects how your body is designed to move.

Your body is not broken.

If your progress has plateaued, it does not mean you have failed.

It may simply mean your recovery plan needs to evolve.

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

Not sure what your body needs next? Complete Your Pelvic Floor’s Next Step Form for guidance based on your symptoms and goals.

/0 Comments/by

How to Strengthen Your Pelvic Floor: Why Kegels Aren’t Enough

If you’ve ever been told to “just do your Kegels” when dealing with leaking, pelvic floor weakness, or postpartum recovery, you’re not alone.

In fact, that’s often the first piece of advice women receive.

But what happens when you’ve been doing Kegels faithfully and you’re still leaking when you sneeze, jump, exercise, or run?

What happens when your symptoms don’t improve?

Many women assume they must not be trying hard enough. Others wonder if their body is simply broken.

Neither is true.

As a pelvic floor physical therapist, I’ve worked with thousands of women struggling with leaking, pelvic floor dysfunction, postpartum recovery, and confidence in their bodies. One thing became clear very quickly:

Kegels alone are not the complete answer.

Most women were never taught this.

The goal isn’t temporary relief—it’s long-term strength.

And true pelvic floor strengthening requires a bigger-picture approach.

Why Traditional Pelvic Floor Strengthening Often Falls Short

When I graduated from physical therapy school, much of pelvic floor rehabilitation focused on Kegels.

Short holds.

Long holds.

Squeeze and relax.

Repeat.

While Kegels absolutely have a place for some women, I started noticing a problem.

Many of my patients weren’t getting better.

Even more surprising, many women weren’t actually performing Kegels correctly.

Some were bearing down instead of lifting.

Others were squeezing their glutes, inner thighs, or abdominal muscles.

They believed they were strengthening their pelvic floor, but their bodies were recruiting completely different muscles.

This isn’t because women aren’t trying.

It’s because pelvic floor function is more complex than a single exercise.

The pelvic floor must be able to contract, relax, coordinate with breathing, and respond appropriately to movement and changes in pressure.

APTA Pelvic Health provides education and resources on pelvic health physical therapy and the many factors involved in pelvic floor function.

This is about more than symptom management.

Root-cause healing matters.

The VAB3 Method: A Different Way to Strengthen Your Pelvic Floor

After years of studying movement, anatomy, and pelvic floor function, I developed what I call the VAB3 Method.

VAB3 stands for:

V = Vertical

A = Above

B = Below

3 = All Three Planes of Motion

This framework looks at pelvic floor strengthening through the way your body naturally functions during everyday life.

Instead of treating your pelvic floor like an isolated muscle, we train it as part of a larger movement system.

Let’s break it down.

V: Vertical Loading Matters

Your pelvic floor has to respond when forces move through your body.

Think about what happens when you:

  • Jump
  • Run
  • Land from a hop
  • Walk downstairs
  • Move quickly

During impact, pressure and force travel through your core and pelvis. Your pelvic floor needs to respond appropriately to help support your pelvic organs and maintain bladder control.

This is one reason some women leak during running or jumping.

It isn’t always as simple as “your pelvic floor is weak.”

The system may need better strength, timing, coordination, or gradual exposure to impact.

Instead of relying only on isolated Kegels, controlled vertical loading can become part of a more functional strengthening program.

Examples might include:

  • Squats
  • Step-ups
  • Walking hills
  • Hiking
  • Gradual jumping progressions

Your body is designed to respond to movement.

Let’s train it for movement.

A: Strengthening What’s Above the Pelvic Floor

The structures above your pelvic floor influence how it functions.

These include your:

  • Diaphragm
  • Abdominal muscles
  • Rib cage
  • Spine

Together, these structures help your body manage pressure.

The Role of Breathing

Every breath creates movement throughout your core.

When you inhale:

  • Your diaphragm lowers
  • Your ribs and abdomen expand
  • Your pelvic floor generally lengthens and lowers slightly

When you exhale:

  • Your diaphragm rises
  • Your abdominal wall recoils
  • Your pelvic floor naturally returns upward

This coordinated movement is supposed to happen automatically.

Cleveland Clinic explains that your pelvic floor works together with muscles in your abdomen, back, and diaphragm to support your core and pelvic organs.

Unfortunately, many women have learned to constantly suck in their stomachs, brace their core, or hold their breath throughout the day.

Those patterns can change how pressure moves through the system.

Understanding your body creates confidence.

B: Strengthening What’s Below the Pelvic Floor

This is the piece that surprises a lot of women.

Your hips and lower body also influence pelvic floor function.

Your hips help control movements like:

  • Walking
  • Running
  • Lifting
  • Squatting
  • Climbing stairs
  • Balancing

The pelvic floor does not operate separately from everything around it.

That’s why a whole-body strengthening program may include exercises targeting:

  • Glutes
  • Hip rotators
  • Hip stabilizers
  • Lower-body strength

Pelvic floor strengthening isn’t only about the pelvis.

It’s about helping the entire movement system work together.

The Missing Piece: Training in All Three Planes

Most traditional workouts emphasize forward and backward movement.

But real life isn’t that simple.

We:

  • Rotate
  • Reach
  • Twist
  • Turn
  • Balance
  • Change direction

Your body moves in three primary planes.

Front-to-Back Movement

Examples include:

  • Squats
  • Lunges
  • Deadlifts
  • Walking

Side-to-Side Movement

Examples include:

  • Lateral lunges
  • Side stepping
  • Skater movements

Rotational Movement

Examples include:

  • Rotational reaches
  • Controlled twisting
  • Diagonal movement patterns

The goal isn’t simply getting stronger while standing perfectly still.

The goal is becoming stronger for real life.

Myth-Busting: More Kegels Are Not Always Better

Myth #1: Every Pelvic Floor Problem Needs Kegels

Not necessarily.

Some women need strengthening.

Others need relaxation.

Some need better coordination.

Others need help with pressure management or returning gradually to impact.

The right treatment depends on the individual.

Myth #2: If Kegels Aren’t Working, You’re Failing

Absolutely not.

You may be doing them incorrectly.

Or they simply may not address the primary reason you’re having symptoms.

Your lack of progress doesn’t mean your body has failed.

Myth #3: The Pelvic Floor Works Alone

Your pelvic floor responds to:

  • Breathing
  • Core function
  • Hip strength
  • Movement
  • Posture
  • Changes in pressure

Treating it as an isolated muscle can leave important pieces of the system unaddressed.

You deserve better than fear-based advice.

Action Steps to Start Strengthening Your Pelvic Floor

1. Evaluate Your Current Exercise Routine

Ask yourself:

  • Am I including vertical movement?
  • Am I strengthening my hips?
  • Am I moving in different directions?
  • Am I gradually preparing my body for the activities I actually want to do?

2. Pay Attention to Your Breathing

Practice allowing your ribs and abdomen to expand when you inhale.

Notice whether you constantly hold your breath or keep your stomach pulled inward.

The goal isn’t to breathe perfectly every second.

It’s to develop awareness of patterns that may be affecting your core and pelvic floor.

3. Add Variety to Your Movement

Depending on your current ability level, incorporate movements such as:

  • Squats
  • Step-ups
  • Lateral movements
  • Rotational exercises
  • Walking
  • Hiking
  • Functional strength training

Progress gradually and pay attention to symptoms.

4. Stop Assuming Leakage Automatically Means Weakness

If you’re leaking during exercise, coughing, sneezing, or jumping, strengthening may be part of the solution—but it isn’t always the entire solution.

Muscle tension, poor timing, breathing patterns, and pressure management may also contribute.

5. Get a Personalized Pelvic Floor Assessment

Every woman’s body is different.

A pelvic floor physical therapist can help determine whether your symptoms are related to:

  • Weakness
  • Tightness
  • Poor coordination
  • Pressure management
  • Breathing
  • Movement patterns
  • Another pelvic health issue

You don’t need to keep guessing.

Building Real Pelvic Floor Strength

The best way to strengthen your pelvic floor isn’t by obsessing over Kegels.

It’s by understanding how your entire body works together.

Most women were never taught this.

Your body is not broken.

The goal isn’t temporary relief—it’s long-term strength.

When you combine appropriate pelvic floor training with breathing, hip strength, vertical loading, and movement in multiple directions, you create a much more functional foundation.

Understanding your body creates confidence.

And confidence gives you the ability to return to running, lifting, exercise, motherhood, and daily life without constantly wondering whether your pelvic floor can keep up.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Not sure where to start? Complete Your Pelvic Floor’s Next Step Form to receive guidance based on your symptoms and goals.

/0 Comments/by

Why Leaking During Exercise Isn’t “Normal”

When Movement Turns Into Leakage

You’re running, jumping, lifting, or laughing—and suddenly you notice leakage.

Most women are told this is just “part of being a mom” or something that happens after childbirth. Often the only solution offered is: “Just do Kegels.”

But that explanation doesn’t sit right for many women.

Here’s the truth: your body is not broken.

Most women were never taught how the pelvic floor actually responds to pressure and movement.

And leaking is not a strength failure—it’s a coordination signal.

Education: What Should Be Happening During Movement

Your pelvic floor is part of a pressure system that includes:

  • Diaphragm (breathing)
  • Abdominal muscles
  • Pelvic floor muscles
  • Hip and trunk stabilizers

When you move—especially during impact activities like running or jumping—pressure increases inside your abdomen. A well-functioning system automatically coordinates that pressure so the bladder stays closed.

The Cleveland Clinic explains that pelvic floor muscles play a key role in bladder control, support, and core stability:
https://my.clevelandclinic.org/health/body/22941-pelvic-floor-muscles

When the system is coordinated, you should be able to exercise without leaking.

If leaking is happening, something in that system is out of sync.

This is about more than symptom management. The goal isn’t temporary fixes—it’s long-term strength and control.

Myth-Busting Section

Myth 1: “Leaking is just normal after having kids.”

Leaking is common—but it is not normal function.

The Mayo Clinic confirms urinary incontinence is a treatable condition, not something you just have to accept:
https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808

Myth 2: “I just need stronger Kegels.”

Not always.

Many women already have strong pelvic floor muscles—but they are not coordinating properly under pressure and movement.

Sometimes the issue is timing, not strength.

Myth 3: “I should just stop exercising.”

Avoiding movement doesn’t fix the system.

It only removes the symptom temporarily while the root cause remains.

Root-cause healing matters more than restriction.

Root Cause: Why Leaking Happens During Exercise

Stress incontinence during movement usually comes from a breakdown in pressure management and neuromuscular coordination.

Common contributing factors include:

  • Poor coordination between core and pelvic floor
  • Delayed pelvic floor activation
  • Overactive or tight pelvic floor muscles
  • Diastasis recti affecting pressure transfer
  • Lack of postpartum rehab progression
  • Breathing dysfunction during exertion

According to the NIH, pelvic floor disorders are often complex and involve both muscular and neuromuscular factors—not just weakness alone:
https://www.nih.gov

Think of your core system like a team—if one part is out of sync, the entire system struggles.

Many women are cleared for exercise just weeks after birth without ever being taught how to rebuild this system.

So they return to impact exercise with missing pieces—and leaking becomes the result.

Education Insight: Strength Alone Isn’t Enough

One of the biggest misconceptions in women’s health is that leakage automatically equals weakness.

But many women who leak actually have:

  • Strong pelvic floor muscles
  • Tight pelvic floor muscles
  • Or muscles that don’t coordinate under pressure

This is why strengthening alone often fails.

Understanding your body creates confidence—and changes everything about how you train, move, and recover.

Action Steps: How to Start Improving Leaking

1. Identify your triggers

Notice when leakage happens:

  • Running
  • Jumping
  • Sneezing
  • Heavy lifting
  • Fatigue during workouts

Patterns matter.

2. Focus on pressure + breath coordination

Instead of only “squeezing,” learn how your breath and core system manage pressure together.

3. Progress impact gradually

Your pelvic floor adapts like any other muscle—too much load too soon can overwhelm the system.

4. Avoid extremes

Stopping all movement or pushing through leaks both reinforce dysfunction.

Balanced progression is key.

5. Get a pelvic floor assessment

A pelvic floor physical therapist can determine whether your issue is strength, timing, coordination, or pressure management.

You Shouldn’t Have to Plan Your Life Around Leaking

Leaking during exercise is not something you just “live with.”

It is a sign your system needs better coordination—not punishment, restriction, or fear-based advice.

Your body is not failing you—it’s asking for better strategy.

And with the right approach, you can return to movement, running, and strength training with confidence.

Healing isn’t about perfection. It’s about understanding, consistency, and progression.

You don’t need more random exercises—you need a strategy.

👉 Take your next step here: https://www.beyondthevbypauli.com/nextstep

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

/0 Comments/by