Core Focus DPT

Your pelvic floor is at the core of your overall health, yet it’s often overlooked until problems arise. Whether you’re experiencing discomfort, dysfunction, or simply want to be proactive, understanding and caring for your pelvic floor holistically can transform your well-being.

If you’re ready to:

• Live a lifestyle that supports pelvic health
• Find your deeper motivation for change
• Align your daily habits with your well-being

Then these three essential steps will guide you toward a stronger, healthier pelvic floor.

Step 1: Understand how your pelvic floor works

Your pelvic floor muscles often go unnoticed, yet they play an invaluable role in supporting numerous essential organs. They provide support to your bladder, urethra, vagina, uterus, intestines, rectum, and anus, diligently maintaining the proper positioning of these vital structures.

• Organ Support – The pelvic floor acts like a hammock, holding the bladder, uterus, and intestines in place. If these muscles weaken, organs can shift, leading to discomfort, pressure, or conditions like pelvic organ prolapse. Proper support ensures that these structures remain in optimal positioning, reducing the risk of dysfunction and discomfort.
• Continence – These muscles allow you to control urination and bowel movements by contracting and relaxing as needed. A well-functioning pelvic floor prevents leaks, while dysfunction can result in incontinence or urgency issues. Strengthening these muscles can restore confidence and prevent embarrassing accidents in daily life.
• Stability – Your pelvic floor works in conjunction with your core, spine, and hip muscles to maintain balance and coordination. It provides a stable foundation for movement, supporting proper posture and reducing strain on the lower back and hips. Weakness or imbalance in this area can contribute to pain, poor posture, and even an increased risk of injury.
• Sexual Function – Blood flow to the pelvic region is crucial for arousal and orgasm. Healthy pelvic floor muscles enhance sensation and control during intimacy, improving pleasure and function. Conversely, tension or weakness in these muscles can lead to discomfort, decreased sensitivity, or challenges with orgasm.
• Birth – During pregnancy and labor, the pelvic floor plays a key role in supporting the growing baby and facilitating vaginal delivery. It helps guide the baby through the birth canal while also needing to relax and stretch to accommodate birth. Strength and flexibility in these muscles can contribute to a smoother delivery and a faster postpartum recovery.
• Circulation – The pelvic floor assists in blood circulation and lymphatic drainage, ensuring proper fluid movement throughout the lower body. Good circulation prevents swelling, improves healing, and reduces the risk of varicose veins or pelvic congestion. A healthy pelvic floor promotes better oxygenation and nourishment to surrounding tissues.

When these muscles are weak, overly tight, or uncoordinated, they can cause a ripple effect of issues, from incontinence to pain to decreased mobility. Holistic pelvic care starts with awareness—tuning into your body’s signals and understanding how your pelvic floor functions in daily life.

Step 2: Overcome Barriers to Pelvic Health

Why do so many women avoid addressing pelvic health? There are often psychological or social barriers, such as:

• Feeling overwhelmed by too many choices
• Previous trauma or negative healthcare experiences
• Shame or discomfort discussing pelvic concerns
• Cultural or societal taboos around women’s health

Holistic care means addressing both the physical and emotional aspects of pelvic wellness. By recognizing these barriers, you can begin to shift your mindset and prioritize your health without guilt or hesitation.

A great first step? Set an intention. Whether it’s lifting your child without leaking, running without fear of accidents, or simply feeling more connected to your body, defining your “why” will help you stay committed.

Make living a healthy pelvic lifestyle your goal. Then you can create easily achievable subgoals to help you meet your goals. And if you create environments that make it easy to reach your goals, then you will accomplish them.

Write a list of things you want to achieve within six to twelve months. Which ones look easy? And which ones appear challenging? If you met one of these goals, would it inspire you to achieve even more?

• Do you want to lift your child without leaking?
• Take a long walk outside without knowing where all the toilets are located.
• Finish running a mile without wetting your pants?

Step 3: Build a Lifestyle That Supports Pelvic Wellness

Caring for your pelvic floor is about more than just Kegels. True, lasting wellness comes from aligning your daily habits with your long-term health goals. Ask yourself:

• What activities bring me joy and help me feel strong?
• How can I support my body with movement, nutrition, and stress management?
• What small changes can I make today that will have a lasting impact?

By integrating mindful movement, core stability exercises, breathwork, and even emotional healing into your routine, you create an environment where your pelvic floor can thrive. And remember—progress happens one step at a time. Give yourself grace, celebrate small wins, and stay committed to your well-being.

Your pelvic floor is more than a set of muscles—it’s an integral part of your vitality and confidence. By taking a holistic approach to care, you empower yourself to live fully and comfortably. Start small, stay consistent, and trust that each step you take brings you closer to lasting pelvic wellness.

Remember that “Sometimes the smallest step in the right direction ends up being the biggest step in your life.”

Disclosures & Disclaimers

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.