This month let’s shift the focus inward and give some well-deserved attention to the muscle group that quietly supports you every single day: your pelvic floor.
Your pelvic floor does far more than many people realise. It supports continence control, stabilises your core, contributes to sexual function and helps you move with confidence.(Ref 1)
So why not take the opportunity this month to focus on some pelvic self-care?
Here are five simple ways you can do just that:
If your pelvic floor had a love language, it would be 360 breathing, also known as diaphragmatic or rib‑cage breathing. It is a technique where the ribcage and torso expand in all directions during inhalation: the front of the belly, the sides of the ribs, and even the lower back. Instead of lifting the shoulders or pushing the belly forward, the breath spreads evenly around like a balloon inflating in every direction. (Ref 2)
Remember: Quick, shallow breathing (the kind that often shows up when you’re stressed) can prevent the pelvic floor from fully releasing. (Ref 3)
Just a few minutes of intentional breathing a day can help to reduce pelvic floor tension, improve muscle coordination and promote relaxation. (Ref 4)
You may already be familiar with Kegels – exercises that involve repeatedly contracting and relaxing your pelvic floor by either squeezing the muscles you use to stop passing gas or the muscles you use to stop urination in midstream. (Ref 5) But many people struggle to locate these muscles in the first place. In fact, Harvard Health Publishing reports that one-third or more of people attempting Kegels are actually activating surrounding muscles such as the abs, buttocks or inner thighs instead. (Ref 6)
That’s where Empelvic comes in. The award-winning pelvic floor training cushions are designed to help enhance Kegel exercises, combining targeted pressure with breathing exercises to effectively find and engage the correct muscles. Available in designs for both men and women, Empelvic makes pelvic floor training easy.
The uniquely contoured, clinician developed cushion can help you:
Remember: Technique matters. If you’re not activating the right muscles, the exercises won’t deliver the benefits you’re aiming for. If you’re unsure how to start or want extra guidance, speak with a healthcare professional to see whether Empelvic could be the right tool to support your progress.
When your body doesn’t get enough fluid urine becomes more concentrated, which can irritate the bladder lining and increase urgency or discomfort. Pelvic floor muscles may become tighter or more reactive, as reduced fluid levels can impair normal muscle function. Constipation becomes more likely, and harder stools mean more straining, which can put a lot of stress on the pelvic floor. (Ref 7)
Try these:
· Choose a bottle that’s easy to carry and you enjoy using.
· Sip consistently, not in large gulps.
· Check your urine and aim for pale yellow colour.
· Start your morning with a glass of water.
Remember: Staying hydrated may feel like a small habit, but it plays a crucial role in keeping your bladder, bowel and pelvic floor functioning smoothly.
Caring for your pelvic floor isn’t only about building strength – it’s also about developing the flexibility to let the muscles fully relax. Many pelvic floor issues, including pain, tension, and difficulty coordinating contractions, are linked to muscles that are too tight rather than weak. Gentle stretching, mindful movement, and breath-led relaxation can help reduce pelvic floor tension and support healthier function. (Ref 8)
Search for these stretches, and try them out for yourself:
Remember: A pelvic floor that can relax fully is more able to strengthen effectively – flexibility and release are just as important as muscle training. Speak to a physiotherapist to get personalised advice on what stretches could be best for you.
5. Nourish your whole body
Eating in a way that supports smooth digestion, reduces bladder irritation, and minimises strain can make a noticeable difference in pelvic comfort and overall wellbeing. Simple dietary adjustments can ease symptoms, calm reactivity, and support the pelvic floor’s ability to do its job. (Ref 10)
Try these:
· Fibre to help prevent constipation, reducing strain on the pelvic floor. Think fruits, vegetables, oats, chia seeds and beans.
· Protein for muscle repair and rebuilding postpartum. Think eggs, Greek yogurt, chicken, fish and plant-based options.
· Healthy fats to support hormone regulation and joint health. Think avocados, nuts, seeds, olive oil and fatty fish.
· Anti-inflammatory foods to help reduce tissue irritation and discomfort. Think leafy greens, berries, turmeric and whole grains. (Ref 11)
Remember: What you consume directly influences how hard your pelvic floor needs to work. Nourishing your body with regular hydration and fibre-rich foods helps reduce strain and supports healthier pelvic function.
Final thoughts: love starts within
Take a little time to give some back to yourself this month. Whether you practise 360 breathing, incorporate Empelvic into your routine, hydrate intentionally, or simply slow down long enough to check in with your body, your pelvic floor will feel the benefits.
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