Tag Archive for: Pelvic Floor

How to Use Vaginal Dilators: A Gentle Step-by-Step Guide

Were you told to use vaginal dilators and have absolutely no idea what to do with them?

You are not alone.

Many women are handed a set of dilators by a doctor and sent home feeling overwhelmed, intimidated, or unsure where to even begin.

Sometimes the dilators themselves look huge compared with anything you have comfortably inserted before.

If this mirrors your experience, please hear this:

Your body is not broken.

You do not need to force your body through something painful just because someone told you to use a dilator.

Most women were never taught this: successful dilator work is not about pushing yourself through pain. It is about starting at a level where your body feels comfortable and gradually teaching your pelvic floor that touch and insertion do not have to hurt.

This is about more than symptom management. It is about helping your muscles and your brain become more comfortable with insertion over time.

Why Starting With the Right Size Matters

One of the first problems I see is that women are given dilators that feel far too intimidating.

Some sets stack together almost like Russian nesting dolls, and the smallest option may still be much larger than what your body currently tolerates.

If using a tampon is already painful, jumping directly to something much larger probably is not going to set you up for success.

Instead, start where your body is comfortable.

That might mean:

  • A slim tampon applicator
  • Your own clean finger
  • The smallest size in a gradual silicone dilator set

The goal is to choose something you can use without creating pain or fear.

Once that feels comfortable, you can slowly work your way up.

Why Pain-Free Practice Matters

One of the most important parts of learning how to use vaginal dilators is making the experience as pain-free as possible.

Pauli explains that when you are nervous, anxious, or afraid, your pelvic floor may respond by tightening.

That matters because if every attempt at insertion hurts, your body may begin expecting pain the next time.

Instead, we want to teach your brain and pelvic floor something different:

Touch and insertion do not always have to be painful.

Cleveland Clinic also explains that vaginal dilators can be used in gradually increasing sizes to help make penetration more comfortable over time.

https://my.clevelandclinic.org/health/diseases/15723-vaginismus

That is why forcing a larger dilator into your body before you are ready is not the goal.

Comfort and success come first.

Choose What Feels Comfortable to You

Not every woman needs to begin with a medical-looking dilator.

Some women feel much more comfortable starting with something familiar, like their finger or a tampon applicator.

That is completely fine.

If a silicone dilator feels comfortable to you, use one.

If a finger feels better, start there.

If a slim tampon applicator feels the least intimidating, use that.

The important thing is that you feel comfortable and successful with whatever you are using.

How to Use Vaginal Dilators

Once you have chosen a size or tool that feels manageable, keep the process simple.

1. Wash the Dilator

Wash your dilator with soap before and after use according to the product instructions.

Keeping the tool clean is an important part of using it safely.

2. Use Lubricant

Apply lubricant to help decrease friction and make insertion more comfortable.

You do not need to force a dry tool into sensitive tissues.

3. Start at the Opening

You do not even have to fully insert the dilator on your first attempt.

Let it rest gently at the vaginal opening.

Get comfortable there.

That may be all you do during your first few sessions.

And that is completely okay.

Keep Your Practice Short

Dilator work does not have to become a long, exhausting routine.

Pauli recommends starting with about 30 seconds to two minutes of practice.

You might simply allow the dilator to rest at the opening while you breathe and let your body become comfortable with the sensation.

Then you’re done.

Wash it.

Put it away.

Move on with your day.

You can practice this a couple of times each week rather than turning it into something stressful or overwhelming.

Slowly Progress the Position

Once you are comfortable inserting the dilator and letting it sit, you can begin allowing it to rest in slightly different positions within the vaginal canal.

Again, the goal is not to force a deep stretch.

It is to gradually introduce your tissues to different sensations while staying comfortable.

Once that size feels easy and successful, you can consider moving to the next size.

Then repeat the same process.

Start slowly.

Get comfortable.

Progress when your body is ready.

Bigger Is Not Automatically Better

A common mistake is assuming that the goal is to move through the dilator sizes as quickly as possible.

It isn’t.

The goal is not:

“How fast can I get to the biggest one?”

The better question is:

“Can I use this size comfortably and without pain?”

If the answer is yes, you may be ready to progress.

If the answer is no, stay where you are.

There is no prize for rushing.

Dilators Are a Tool, Not a Test

Vaginal dilators can be helpful because progressive sizes allow you to gradually become comfortable with increasing girth.

But the dilator itself is not the goal.

The goal is helping your body learn that insertion can happen without pain.

That is why your finger or a tampon applicator can also be useful starting points.

Choose the tool that helps you feel the most comfortable and successful.

Understanding your body creates confidence.

You Do Not Have to Figure This Out Alone

If learning how to use vaginal dilators still feels intimidating or scary, that is okay.

You do not have to force yourself through it alone.

A pelvic floor physical therapist can help you understand where to start, what size may be appropriate, and how to progress without simply pushing through pain.

The goal isn’t temporary relief—it’s long-term strength, comfort, and confidence.

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 complete Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Your body is not broken.

Start where you are comfortable.

Progress gradually.

And remember: successful dilator work is not about forcing your body to tolerate pain. It is about helping your body learn that touch and insertion can feel safe and comfortable again.

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Perineal Scar Massage: A Powerful Step Toward Comfortable Sex After Birth

When you are in the thick of the postpartum season, your mind is completely occupied by feeding windows, tummy time, and trying to function on fractured sleep. But if you experienced a vaginal tear or an episiotomy during delivery, there is one vital piece of recovery that deserves a place on your radar: actively restoring mobility to your pelvic tissues before resuming intimacy after postpartum tearing.

Most women were never taught this: a healed birth injury is not always the same thing as flexible, comfortable tissue.

Even if your doctor tells you that your stitches have fully dissolved and your skin looks great, deeper perineal scar tissue can sometimes leave you feeling a sharp, localized restriction during initial penetration. You don’t have to leave your physical recovery to chance. This is about more than symptom management. By learning how to gently massage and map your tissues at home, you can work on improving mobility and take more control over your comfort. The goal isn’t temporary relief—it’s long-term strength and a body that moves with freedom.

The Physics of Perineal Scars: Restoring Mobility

To understand why birth scars can contribute to pain during intimacy, we have to look at how scar tissue forms. Unlike the smooth, organized pattern of healthy muscle fibers, healing tissue can sometimes feel firmer, less mobile, or more sensitive.

This tissue may feel like a tight, unyielding cord sitting at the six o’clock position of the vaginal opening. If the scar is sensitive or restricted, it can make it more difficult for the surrounding pelvic floor muscles to comfortably lengthen and accommodate entry.

This is where cross-fiber perineal scar massage and internal pelvic mapping can become useful tools. By gently working the tissue in multiple directions, you may help improve mobility while teaching your body to become more comfortable with internal pressure.

Cleveland Clinic explains that pain with intercourse can have several causes after childbirth, including injury, scar tissue, vaginal dryness, and pelvic floor muscle problems.

https://my.clevelandclinic.org/health/diseases/12325-dyspareunia-painful-intercourse

Myth-Busting: “Time Alone Heals All Birth Scars”

A common myth told to postpartum moms is that if you just wait long enough—whether it’s six months or a year—your birth scar will naturally stop hurting during intimacy.

While many scars do become more comfortable with time, some women continue to experience sensitivity, tightness, or reduced mobility and may benefit from additional support.

You deserve better than fear-based advice that tells you to simply sit back and wait when something continues to hurt. Your body may need intentional rehabilitation to help restore comfortable movement.

The Root Cause: Why Multi-Directional Stretching Can Restore Comfort

Why can moving your scar tissue in different directions change your physical experience during intimacy?

If a scar is sensitive or restricted, certain angles of movement may feel more uncomfortable than others.

By practicing gentle cross-fiber massage—moving the tissue in an “X” pattern, up and down, and in slow circles—you can expose the tissue to different directions of pressure and gradually improve comfort and mobility.

This type of practice may also help your body become less guarded around touch.

Your Step-by-Step Postpartum Scar Mobilization Guide

If you want to help your pelvic floor tissues become more comfortable after a birth tear, use this progressive, hands-on framework once the area is fully healed.

1. Begin with External Press-and-Hold: Static Desensitization

Ensure your postpartum tear is fully healed, intact, and free of active infection. Wash your hands and apply a high-quality, water-based lubricant to your thumb or index finger. Place it directly on the external scar at the bottom of the opening—the 6 o’clock position. Apply light pressure, hold for a few breaths, and release.

2. Execute Cross-Fiber External Mobilization: Multi-Directional Freedom

Once static pressure is comfortable, begin moving your finger slowly across the scar tissue. Move the tissue gently from right to left, then up and down. Progress to tracing an “X” pattern over the restriction, followed by slow circles in both directions.

The goal is not to force the tissue.

The goal is to gently encourage mobility.

3. Transition to Internal Scar Tracing: Internal Mapping

If your tissue is fully healed and internal scar work has been recommended for you, gently insert the tip of a clean, lubricated finger—or another tool recommended by your pelvic floor physical therapist—just past the vaginal opening to locate the internal extension of the scar.

Use the same gentle progression: light pressure followed by slow, multi-directional stretching.

4. Implement Clock-Face Deep Stretching: Accommodating Space

Rest your finger inside the vaginal canal and imagine the opening as the face of a clock.

Apply a gentle downward and outward stretch around the bottom half of the opening—moving from the 3 o’clock position down through 6 and up toward 9 o’clock.

The goal is to gradually help your pelvic floor become more comfortable with pressure and movement, not to push through pain.

Reclaiming Autonomy Over Your Recovery

Understanding your body creates confidence.

Your postpartum body is incredibly resilient, but it may need intentional support as it heals.

If you practice these mobilization steps at home and find that the tissue remains highly painful, sensitive, or feels like a rigid band that refuses to move, listen to that signal.

Your body is not broken.

It may simply mean that you would benefit from more individualized support.

A pelvic floor physical therapist can assess your scar, pelvic floor tension, and tissue mobility and give you a customized roadmap for returning to intimacy more comfortably.

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 complete Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

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Painful Speculum Exam? The Essential Guide to Preparing for a Pap Smear

Is it painful when you have a speculum exam for a Pap smear?

Or are you nervous just thinking about your next appointment?

If so, this is for you.

As a women’s health physical therapist, one thing that frustrates me is that women are expected to go in for important pelvic exams without ever being taught how to prepare for them.

A painful speculum exam can feel intimidating and uncomfortable, especially if your pelvic floor already has difficulty relaxing.

Most women were never taught this: your pelvic floor muscles need to be able to lengthen and accommodate the speculum during the exam.

The good news is that there are practical steps you can practice ahead of time to help you understand the process and feel more prepared.

First, Understand How a Speculum Works

A speculum can look pretty intimidating if you have never actually seen one.

During a Pap smear, the speculum is inserted vaginally and then opened to create enough space for your healthcare provider to perform the exam.

That means your pelvic floor muscles need to be able to lengthen and accommodate both the insertion and the opening of the speculum.

Cleveland Clinic also explains how speculums work, the different sizes available, and why some women may experience discomfort during an exam:

https://my.clevelandclinic.org/health/articles/24238-speculum

One of the first things I recommend is purchasing a small, plastic child-sized speculum.

Even before you use it, simply hold it.

Look at it.

Learn how it opens and closes.

Understanding what is actually being inserted into your body can take away some of the mystery surrounding the exam.

Start Smaller With a Tampon Applicator

Before practicing with a speculum, start with something smaller.

If insertion is uncomfortable, begin with a slim tampon applicator.

Once that feels comfortable, progress to:

  1. A slim tampon applicator
  2. A regular tampon applicator
  3. A super-size tampon applicator
  4. A child-sized speculum

The goal is to gradually become more comfortable with insertion rather than immediately jumping to the largest tool.

Practice Pressing “Around the Clock”

Once the tampon applicator is inserted comfortably, practice applying gentle pressure around the vaginal opening.

Think of the opening like the face of a clock.

You can gently explore different directions around that clock to help your pelvic floor become more comfortable accommodating pressure from different angles.

Once the smaller applicator feels comfortable, move up gradually through the different sizes.

You do not need to rush.

Get Comfortable With the Speculum Before Opening It

Once you feel comfortable using the tampon applicators, you can begin practicing with the child-sized speculum.

Start by simply practicing insertion and removal.

Before trying to open it while it is inserted, practice the mechanism with the speculum outside of your body.

Learn how it clicks open.

Learn how to release it.

Practice operating it from the same angle it would be positioned during a pelvic exam.

The goal is to understand exactly how the tool works so there are fewer surprises.

Try the One-Click Method

Once insertion feels comfortable and you understand how the mechanism works, Pauli recommends progressing gradually.

Insert the lubricated child-sized speculum slowly.

Then give it one click open.

Allow yourself a moment to adjust to that sensation.

Then release the click and slowly remove the speculum.

You do not need to immediately open it to its full capacity.

This gradual practice gives you more control over the experience and allows you to work at your own pace.

Put Yourself in the Driver’s Seat

One of the biggest benefits of preparing ahead of time is that you understand what feels comfortable for your body.

Pauli shares that many of her patients in Utah have brought their own child-sized speculum to their medical appointments.

Some doctors have been willing to use the smaller speculum, and some have even allowed the patient to insert or open the speculum herself.

That can be especially meaningful for women who have a history of trauma or who feel anxious about pelvic exams.

Instead of feeling like everything is happening to you, you can have more input into:

  • The pace of the exam
  • Your comfort level
  • How much time you need
  • The size of the speculum
  • When you are ready to proceed

A Pap smear is important.

But that does not mean you have to completely give up control of your body during the process.

Talk to Your Healthcare Provider

At your appointment, communicate what you need.

You can tell your provider that you have pelvic floor tightness or a history of painful exams.

If you have practiced with a smaller speculum and would like your provider to use it, ask whether they are comfortable doing so.

You may also need a little extra time before the exam begins.

The important thing is that you communicate rather than silently trying to endure discomfort.

Understanding your body creates confidence.

You Do Not Have to Figure This Out Alone

If these steps still feel intimidating or scary, that is important information too.

You do not need to force yourself through the process alone.

A pelvic floor physical therapist can help you work through insertion, pelvic floor relaxation, and preparation for a speculum exam in a more supported setting.

A painful speculum exam does not have to be something you simply dread every time your next Pap smear approaches.

Preparation can help you understand what is happening, become more familiar with the tools involved, and feel more in control of your body.

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.

Complete Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

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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.

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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.

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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!

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Pelvic Floor After Childbirth: Does Birth Really Wreck It?

Does childbirth wreck your pelvic floor?

This is a question I hear from so many women.

After having a baby, it is common to wonder:

“Will my body ever feel normal again?”

“Did giving birth permanently damage me?”

“Is leaking, pain, or weakness just my new reality?”

And honestly, I understand why women ask these questions.

We live in a culture that often sends confusing messages about postpartum recovery. Some women are told their bodies are “ruined” after birth. Others are told they should be completely back to normal at six weeks.

Neither message tells the full story.

The truth is much more encouraging:

Childbirth can change your pelvic floor, but it does not mean your body is permanently ruined.

Your body went through an incredible process. It adapted, stretched, worked, and began the healing process.

But healing takes time.

And rebuilding strength requires starting with the right foundation.

Your body is not broken.

Your Pelvic Floor Is Not Ruined After Birth

Let’s start by changing the way we think about childbirth.

Birth is not your body failing.

Birth is your body doing something extraordinary.

Your pelvic floor muscles supported your pregnancy, helped stabilize your pelvis, responded to changes in pressure, and played an important role during delivery.

That doesn’t mean there won’t be challenges.

Some women experience:

  • Urinary leaking
  • Pelvic pressure
  • Pain with intimacy
  • Core weakness
  • Difficulty returning to exercise
  • A feeling that their body doesn’t respond the way it used to

These symptoms are common.

But common does not mean permanent.

Most women were never taught this.

Your pelvic floor is a group of muscles and tissues that are designed to adapt. Like any other area of the body, they can recover, rebuild, and become strong again.

Think About Your Body After Birth Like Recovery After Surgery

One of the biggest mistakes we make when thinking about postpartum recovery is forgetting that childbirth is a major physical event.

Imagine someone had shoulder surgery.

Immediately afterward, their shoulder would likely be:

  • Swollen
  • Painful
  • Weak
  • Limited in movement

No one would expect that person to walk out of surgery and immediately start lifting weights.

We understand that healing has to happen first.

The tissues need time.

The muscles need time.

The body needs time.

Childbirth deserves that same understanding.

Whether you had a vaginal birth, C-section, tearing, an episiotomy, or other complications, your body experienced significant changes.

Healing is not a sign that something went wrong.

Healing is the process.

The Difference Between Healing and Strengthening

This is one of the most important concepts I want women to understand.

Healing and strengthening are not the same thing.

Before a muscle can become stronger, the tissues surrounding that muscle need to be ready.

Think about building a house.

You wouldn’t start adding a second story before making sure the foundation was stable.

Your pelvic floor is the same.

Before jumping into intense workouts, heavy lifting, running, or aggressive strengthening exercises, your body needs a solid foundation.

That means asking:

  • Have my tissues healed?
  • Can my pelvic floor relax and contract?
  • Am I able to manage pressure?
  • Does my core work with my pelvic floor?
  • Am I returning to activity at the right pace?

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

Why Postpartum Recovery Looks Different for Every Woman

One of the most harmful messages women hear is:

“Nine months in, nine months out.”

While this phrase is often meant to be encouraging, it doesn’t account for how different every birth experience is.

Your recovery depends on so many factors, including:

  • Your pregnancy
  • Your delivery
  • Whether you experienced tearing
  • Your baby’s birth position and size
  • Your sleep
  • Your stress levels
  • Your support system
  • Your previous fitness level
  • Your overall health

Your recovery is not supposed to look exactly like your friend’s recovery.

Or your sister’s.

Or the woman you follow online.

The timeline that works for one woman may not work for another.

Your body deserves an individualized approach.

Why the Pelvic Floor Is Different Than Other Muscles

When someone has knee surgery, they often get a period of protected recovery.

They may use crutches.

They may limit activity.

They may rest the joint while healing happens.

But your pelvic floor doesn’t get that same break after childbirth.

Your pelvic floor is working every day.

It supports you when you:

  • Stand up
  • Walk
  • Lift your baby
  • Use the bathroom
  • Cough
  • Sneeze
  • Move through daily activities

And if you are caring for a newborn, sleep deprived, stressed, and constantly moving, your body is healing while also being asked to do a lot.

APTA Pelvic Health explains that pregnancy and childbirth can affect the muscles, joints, tissues, and pelvic floor, and that individualized physical therapy can support recovery when symptoms are present.

https://www.aptapelvichealth.org/info/musculoskeletal-dysfunction-during-pregnancy-and-after-childbirth

This is why patience and support matter.

The Six-Week Appointment Does Not Mean Your Body Is Finished Healing

Many women interpret their six-week postpartum appointment as:

“I’m healed. I’m cleared. I can go back to everything.”

But a checkup is not the same thing as completing the entire recovery process.

A provider may confirm that certain aspects of healing are progressing appropriately, but your body is still adapting.

Your tissues continue to remodel.

Your muscles continue to regain coordination.

Your nervous system continues adjusting.

Your strength continues rebuilding.

You deserve more than a one-size-fits-all timeline.

Childbirth Can Change Your Pelvic Floor—But It Does Not Destroy It

Let’s be clear:

Birth is powerful.

It can create changes.

But change does not automatically mean permanent damage.

Your body is adaptable.

Your muscles can become stronger.

Your tissues can heal.

Your confidence can return.

I have worked with countless women who believed they were permanently changed after childbirth, only to discover that their bodies were capable of so much more than they realized.

The question is not:

“Did childbirth ruin me?”

The better question is:

“What does my body need to heal and become strong again?”

Understanding your body creates confidence.

How to Support Your Postpartum Recovery

A strong postpartum foundation starts with:

1. Give Your Body Time

Healing is not something you can rush.

Your body needs space to recover.

2. Pay Attention to Symptoms

Leaking, pain, pressure, and discomfort are not things you have to ignore.

They are information.

3. Progress Gradually

Strength comes from progression—not from pushing through before your body is ready.

4. Get Personalized Guidance

Your recovery should be based on your birth story, your goals, and your current abilities.

You don’t need more random exercises.

You need a strategy.

Your Pelvic Floor Can Become Strong Again

The most important message I want you to leave with is this:

Childbirth did not ruin your body.

Your pelvic floor is not broken.

Your postpartum journey is not over just because things feel different right now.

With the right support, your body can heal.

It can regain strength.

It can return to activities you love.

Sometimes, women even discover their bodies become stronger and more connected than they were before pregnancy.

Your Next Step

If you’re wondering where to start rebuilding after childbirth, 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 story, your symptoms, and create a personalized plan for your body and your goals.

https://www.beyondthevbypauli.com/nextstep

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.

Healing isn’t about rushing your body.

It’s about giving it the time, support, and strategy it needs.

Your body brought you through childbirth.

Now it deserves the opportunity to recover, rebuild, and become strong again.

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Why Am I Peeing So Much? What Your Bladder Is Trying to Tell You

Picture this: You wake up in the morning feeling incredibly well-rested. Your head is clear, your energy is high, and you feel ready to take on the day without even reaching for a cup of coffee. For many busy moms and women, this sounds like an absolute fairytale. Often, the reason we aren’t experiencing this level of refreshing rest has everything to do with our bladders.

If you are someone who constantly has to map out where the nearest bathroom is, or if you find yourself peeing every 30 to 60 minutes just to “be safe,” you are not alone. Most women were never taught this, but letting your bladder dictate your schedule can become a long-standing joke among family and friends. It turns into a normal part of your routine, but it is not how your body was designed to function. Understanding your body creates confidence. You don’t have to live in a state where your bladder controls everything you do.

What Is Normal Bladder Capacity?

To reclaim control over your schedule, we first need to establish what a healthy, functioning bladder actually looks like.

On average, a normal bladder capacity is around 16 ounces—which is about two to two and a half cups of fluid. When your bladder fills up to this capacity, the delicate nerves embedded within the bladder wall begin to stretch. This stretching is what triggers a signal up to your brain saying, “Hey, it is time to find a restroom.”

Once you are in the bathroom, your brain sends a signal back down to cause a gentle contraction, allowing you to empty completely. In a healthy system, this entire process should occur roughly every two to two and a half hours during the day. Needing to go every 15, 20, or 30 minutes is a clear indicator that your signaling system is out of sync.

The “Just in Case” Peeing Trap

The biggest myth keeping women stuck in a cycle of frequent urination is the idea that peeing “just in case” before leaving the house protects you from accidents.

The Structural Fact: Emptying your bladder when it is only holding a tiny fraction of its capacity trains the internal nerves to become hypersensitive, effectively shrinking your functional bladder capacity over time.

Another common misconception is that if you have pelvic floor dysfunction, your bladder is simply weak and you have to accept it as part of aging or motherhood. Your bladder is a highly adaptable, muscular organ. Just as it can learn bad habits from frequent, low-volume trips, it can be retrained to hold a normal volume of fluid without triggering panic signals to your brain.

Why Your Bladder Is Tricking You

Why do you feel an overwhelming urge to empty your bladder when it isn’t actually full? It comes down to a root-cause issue of internal signaling errors.

When you get into the habit of running to the bathroom at the very first sign of a minor tickle, your bladder learns to trigger its muscular contractions prematurely. It essentially tricks your brain into believing it is at maximum capacity when it might only be holding 3 or 4 ounces of fluid.

Clinical data shared by the Cleveland Clinic shows that your pelvic floor muscles and bladder must work in a coordinated relaxation and contraction loop. When this loop is disrupted by frequent, anxious voiding, your bladder starts winning the mental game. Root-cause healing matters, and reversing this pattern requires interrupting that false alarm signal before it becomes an automatic reflex.

Action Steps: How to Reclaim Your Bladder Control

You can actively retrain your nervous system and bladder to coexist peacefully. Start with these practical tracking steps:

  1. Track for 24 to 48 Hours: Before you try to change anything, simply write down what you drink, when you drink it, and when you go to the bathroom. Jot down a quick guess of the volume: small, medium, or large.
  2. Look for the Urgency Pattern: Review your notes. If you notice you are peeing every 45 minutes but have only consumed a total of 12 ounces of water over several hours, your bladder is tricking you.
  3. Ask the Capacity Question: The next time you feel a sudden, intense urge to go, pause. Ask yourself: “Have I actually consumed enough fluids in the last hour to fill a 16-ounce cup?”
  4. Delay the Urge: If the answer to the capacity question is no, try to delay your bathroom trip by 5 to 10 minutes. Distract your brain, sit down quietly, or take deep breaths to let the premature bladder contraction pass.

Your body is not broken. Living with constant bathroom anxiety is exhausting, but your bladder capacity can be safely and effectively expanded with the right approach. This is about more than symptom management. It is about regaining the freedom to live your life without checking for a restroom everywhere you go.

You don’t need more random exercises. You need a strategy. Book an appointment and let’s create a plan designed specifically for your body and goals. Start by taking your first intentional step and fill out Your Pelvic Floor’s Next Step Form today to map out your path to long-term strength.

To hear the full story of how resetting my family’s sleep patterns brought these bladder habits to light, listen to Episode 18 of the Beyond the V Podcast with Pauli.

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Straining to Poop? Your Pelvic Floor Might Be the Problem

One of the things I love most about being a pelvic floor physical therapist is helping women understand parts of their bodies that no one ever explained to them.

And yes…sometimes that means talking about poop.

If you’re reading this and thinking, “I can’t believe I’m reading an entire article about bowel movements,” you’re not alone. But here’s the truth:

Your pelvic floor plays a huge role in how you poop.

Most women were never taught that.

Instead, if you’re constipated, you’ve probably heard advice like:

  • Drink more water.
  • Eat more fiber.
  • Take a stool softener.
  • Try a laxative.

While those things certainly have their place, they’re only part of the picture.

As a pelvic floor physical therapist, I always tell my patients there are two pillars to treating constipation. One pillar involves looking at the stool itself—things like hydration, nutrition, and consistency. The other pillar is something many people have never heard of:

How your pelvic floor functions.

In this article, I want to help you understand why your pelvic floor matters every time you have a bowel movement—and why pushing harder may actually be making things worse.

If you’d rather hear me explain it myself, you can also watch Episode 33: Pooping & Your Pelvic Floor on YouTube.

Why Your Pelvic Floor Matters When You Poop

When I explain constipation to my patients—including the children I treat—I use a very simple analogy.

Imagine one of those toddler shape-sorting toys.

You know the ones.

There’s a box with different-shaped holes—a star, a triangle, a square—and your child tries to fit each shape into the correct opening.

One of the hardest things to watch is when they keep trying to push a triangle through the star-shaped hole.

No matter how hard they push…

It isn’t going to fit.

That’s exactly what I think about when someone tells me they’re constantly straining to have a bowel movement.

Sometimes the problem isn’t that you’re not pushing hard enough.

The problem is that the opening isn’t working the way it’s supposed to.

Understanding What Happens Before You Feel the Urge to Go

Let’s simplify what’s happening inside your body.

Think of your intestines like a long series of pipes.

At the end of those pipes is what I like to call a trap door.

This trap door opens automatically and allows stool to move into a “holding room.”

That holding room is your rectum.

As stool fills your rectum, sensors tell your brain:

“It’s time to have a bowel movement.”

Isn’t that incredible?

Your body is designed to wait until there’s enough stool before interrupting your day.

It’s an incredibly efficient system.

But here’s where your pelvic floor enters the story.

At the very end of that holding room sits part of your pelvic floor—the muscles you can control.

These muscles help control whether the outlet relaxes enough for stool to pass comfortably or whether it meets more resistance.

Understanding your body creates confidence.

The Real Reason Straining Doesn’t Always Work

Here’s where I see so many women struggle.

When it’s time to have a bowel movement, your pelvic floor shouldn’t squeeze.

It should lengthen.

I like to describe it like a trampoline.

Imagine stretching a trampoline downward.

As it stretches, the opening in the middle becomes wider.

That’s what should happen with your pelvic floor.

When it lengthens, it creates less resistance so stool can pass more comfortably.

But many people experience pelvic floor dysfunction, where the opposite happens.

Instead of lengthening…

The pelvic floor tightens.

Instead of relaxing…

It pulls upward.

Now imagine trying to push stool through an opening that’s actually getting smaller.

It’s just like trying to shove that triangle through the star-shaped hole.

No wonder it feels frustrating.

Myth: If You Push Harder, You’ll Finally Go

This is one of the biggest misconceptions I hear.

When stool doesn’t come out easily, our natural instinct is to strain harder.

Unfortunately, for some people with pelvic floor dysfunction, that can make the coordination problem worse.

Instead of opening the pathway…

Your body creates more resistance.

That’s why so many people feel like they’re fighting their own bodies every time they sit on the toilet.

Your body is not broken.

It may simply be using the wrong muscle strategy.

Cleveland Clinic explains that pelvic floor dysfunction can involve difficulty relaxing and coordinating the pelvic floor muscles during a bowel movement, which may contribute to constipation and straining.

https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction

This is about more than symptom management.

Root-cause healing matters.

The Missing Piece: Teaching Your Pelvic Floor to Let Go

One of the first things I work on with many of my patients is helping them relearn a movement their bodies were designed to do naturally.

It’s called Balloon Breathing.

You may have heard of diaphragmatic breathing before.

Balloon breathing is my way of helping you understand what’s happening with your pelvic floor while you breathe.

Here’s how I explain it.

Imagine there’s a balloon inside your abdomen connected to a helium tank.

As you inhale:

  • Your belly gently expands.
  • Your ribs widen.
  • Pressure moves downward.

Now here’s the important part.

That gentle pressure should encourage your pelvic floor to drop, just like that stretched trampoline.

When you exhale:

  • Your diaphragm rises.
  • Your belly relaxes.
  • Your pelvic floor naturally comes back up.

This up-and-down motion is part of how your diaphragm and pelvic floor work together.

Pregnancy Can Change This Natural Pattern

One teaching point I want every mom to understand is that pregnancy and childbirth can change breathing, abdominal pressure, and pelvic floor coordination.

As your baby grows, everything inside your abdomen shifts.

Your ribs change.

Your diaphragm changes.

Your breathing changes.

Your organs have less room to move.

After delivery, many women are never taught how to reconnect with that normal breathing pattern.

That’s one reason pelvic floor coordination may become part of the constipation picture after pregnancy.

Most women were never taught this.

One Simple Exercise I Give My Patients

One strategy I often give my patients is to practice Balloon Breathing 60–80 times throughout the day.

The goal is not to force anything.

Instead, focus on noticing whether your pelvic floor gently drops as you inhale.

Once that becomes easier, I have them practice the same breathing while sitting on the toilet.

Instead of straining…

Instead of holding their breath…

Instead of pushing…

I encourage them to use their breath to help the pelvic floor lengthen naturally.

I jokingly tell my patients to “breathe your poop down.”

It usually gets a laugh.

But it also helps make the concept easy to remember.

One of my students once admitted she thought I had completely lost my mind after hearing me teach this.

The next day she came back and said she tried it herself.

She couldn’t believe how much easier—and honestly more satisfying—her bowel movement was.

That’s exactly what I want for my patients.

You should stand up after a bowel movement feeling like your body worked the way it was designed to.

Your Action Steps

If constipation has become your normal, I want you to start with these simple steps:

Practice Balloon Breathing Every Day

Practice multiple repetitions throughout the day and focus on noticing your pelvic floor gently drop with the inhale.

Stop Assuming Straining Is the Answer

If you’re constantly pushing, your pelvic floor may actually need to relax and coordinate better—not simply work harder.

Pay Attention to How You Feel After a Bowel Movement

An efficient, comfortable bowel movement can give you useful information about how well your body is coordinating.

Learn the Root Cause

If you continue to struggle with straining, incomplete emptying, or constipation, pelvic floor physical therapy can help evaluate whether pelvic floor coordination may be part of the problem.

Your Next Step

If constipation has become something you’ve simply learned to live with, I want you to know there may be another answer.

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

Healing isn’t about pushing harder.

It’s about helping your body do what it was designed to do.

If you’re ready to stop guessing and start understanding your body, fill out Your Pelvic Floor’s Next Step Form so we can identify what’s really contributing to your symptoms and determine the best path forward.

https://www.beyondthevbypauli.com/nextstep

You deserve better than fear-based advice.

You deserve to understand your body.

And when your pelvic floor functions the way it was designed to, even something as ordinary as having a bowel movement can become easier, more comfortable, and something you no longer have to think twice about.

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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.

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