12 Days of Pelvic Floor Health
Daily Habits to Build a Stronger Core
The holidays are a time of joy, but also a time when routines get disrupted. Between shopping, traveling, family gatherings, and festive treats, it’s easy to forget about self care.
At Klein Physical Therapy, we believe that small, consistent habits can create lasting change, especially when it comes to pelvic health. Whether you’re pregnant, postpartum, peri-menopausal, or simply wanting to better support your core and pelvic floor, these tips are for you.
Day 1: Hydration for Pelvic and Bladder Health
Why it matters: Dehydration can irritate your bladder lining, make urine more concentrated, and contribute to constipation, all of which strain your pelvic floor.
Tip: Aim for half your body weight in ounces of water per day (e.g., 150 lbs = 75 oz/day). Sip consistently throughout the day instead of gulping large amounts at once.
Avoid “just in case” bathroom trips, they can train your bladder to signal urgency too often.
Day 2: Master 360° Diaphragmatic Breathing
Why it matters: This kind of breathing optimizes the relationship between your diaphragm, core, and pelvic floor. It helps reduce tension and improves coordination.
How to:
Sit or lie comfortably.
Inhale through your nose, feeling your ribs, belly, and low back expand (like an umbrella opening).
Exhale slowly through your mouth, feeling your pelvic floor gently recoil.
Try 5-10 breaths a few times a day.
This technique is also great for calming anxiety and reducing pelvic tension.
Day 3: Sit Smarter to Protect Your Pelvic Floor
Why it matters: Poor sitting posture can increase pressure and tension on the pelvic floor
Tip: Sit with your feet flat, hips and knees level, and pelvis in neutral (not tucked under). Use a rolled towel at your low back for support if needed. Avoid crossing legs for long periods.
Try using an exercise ball or active sitting stool during work from home days to engage your core gently.
Day 4: Gentle Pelvic Floor Activation (Not Just Kegels!)
Why it matters: A well functioning pelvic floor isn’t just about strength, it’s about timing, coordination, and control.
How to:
Visualize your pelvic floor as an elevator:
Inhale: relax and let the elevator “descend.”
Exhale: gently lift the pelvic floor like an elevator rising to the first floor.
Hold 3 seconds, then fully relax.
❌ Don’t clench your bottom/abdomen or hold your breath.
Do 5-10 reps 1-2x/day.
Day 5: Stretch Your Hip Flexors
Why it matters: Tight hip flexors (from prolonged sitting or stress) can tug on the pelvis and affect pelvic floor function.
Try this:
Kneeling hip flexor stretch: Step one foot forward, keep back knee on the ground.
Tuck pelvis slightly, engage glutes, and gently shift forward to feel the stretch in the front of the hip and thigh.
Hold for 30 seconds each side.
Bonus: Add arm overhead or side bend for a full body stretch!
Day 6: Eat More Fiber for Regular Bowel Health
Why it matters: Straining during bowel movements can weaken or damage the pelvic floor over time.
Tip:
Add fiber rich foods like oats, berries, flaxseeds, lentils, leafy greens.
Aim for 25-30 grams/day, and increase water as you add more fiber.
Try a footstool (like a Squatty Potty) during bowel movements to align your body for easier elimination.
Day 7: Laugh, Cough, and Sneeze with Confidence
Why it matters: If you leak when you laugh, jump, or sneeze, it’s a sign your pressure system (core + pelvic floor) needs better coordination.
Tip: Before a cough or sneeze:
Inhale, then gently exhale and engage your pelvic floor (“zip up”) as the pressure hits.
Over time, this trains your muscles to respond automatically.
Don’t ignore leaks, it’s common, but not normal! PT can help.
Day 8: Pelvic Mobility is Core Stability
Why it matters: A rigid pelvis can contribute to poor alignment and reduced pelvic floor responsiveness.
Try these movements daily:
Seated pelvic tilts (forward/back)
Seated or standing hip circles
Cat cow stretches on all fours
Happy baby pose or child’s pose with breathwork
Day 9: Manage Stress to Ease Pelvic Tension
Why it matters: The pelvic floor is deeply tied to your nervous system. Chronic stress often shows up as tightness or pain in the pelvic region.
Tip:
Do a “pelvic body scan”:
Sit quietly and mentally move your attention through your body.
Notice tension in your jaw, shoulders, belly, or pelvic floor.
Breathe into those areas and soften.
Incorporate calming practices like prayer, journaling, or nature walks.
Day 10: Take a Daily Walk
Why it matters: Walking supports core stability, improves circulation, and helps digestion, all essential for pelvic health.
Tip:
Aim for 10-30 minutes/day.
Focus on tall posture, relaxed arms, and a soft belly.
Pair with deep breathing for bonus benefits.
It’s one of the safest and most effective movements in every stage of life.
Day 11: Sleep in Pelvic Floor Friendly Positions
Why it matters: Poor sleep posture can strain your back, hips, and pelvic floor, especially during pregnancy or postpartum recovery.
Tip:
Side sleep with a pillow between your knees.
Place a small pillow under your belly (if pregnant) for added support.
Try a wedge behind your back to keep you from rolling fully supine in later pregnancy.
Aim for 7-9 hours of sleep to support hormone regulation and tissue healing.
Day 12: Book a Visit with a Pelvic Floor PT
Why it matters: These daily habits are powerful, but nothing replaces the impact of personalized, professional care.
Whether you’re:
Navigating postpartum recovery
Managing urinary leaks or urgency
Dealing with pelvic pain or prolapse
Struggling with constipation or core weakness…
We’re here to help. At Klein Physical Therapy, our whole body, personalized approach supports your unique healing journey.
Your Pelvic Floor Deserves a Little Holiday Cheer
These 12 days of tips aren’t about perfection, they’re about progress, connection, and self compassion. Every time you take a moment to breathe deeply, adjust your posture, or nourish your body, you’re building a stronger foundation.
Ready to make 2026 the year you prioritize your health?
Schedule a consultation for care that’s centered around you.