Rest in a sitting position with your back and legs supported by 3-4 pillows. Possible alternative positions: bathtub or on their bed in a semi-reclined supported position- even on the toilet with legs propped on a stool, or with one leg up or in a squatting position in the shower ( just be comfortable or you can’t relax)

It is helpful if you can but whether or not you can feel the lift does NOT necessarily mean you will leak or have other issues related to “weakness”.

Pelvic floor muscles are meant to co-contract with the abdominal wall and with the glut muscles.

Don’t JIC! This means forcing yourself to urinate ‘just in case’ – usually before we leave the house. Get into the habit of listening to your body and when you actually need to go to the bathroom. Remember you’re in charge of your bladder, not the other way around!

(Spoiler alert, likely NO!) The muscles on the inside (adductors) and back (hamstrings) of your thighs and buttocks all attach to your pelvic bones. Tightness here can contribute to the tightness of the tissues and muscles of your pelvic floor region.

Often, tension in the pelvic muscles has been present for so long that we are no longer aware of it. If you lived next to an airport in time you would not notice the noise from the planes. Similarly if your muscles have been tight for a long time you are likely not aware that they are tight. We have to work to ‘reset’ what you understand to be normal. The way to start this is by beginning to have a general awareness of your pelvic muscles throughout the day.

In this video, Meredy Parker, PT, DPT shares an uplifting story about a patient with Endometriosis. The experience spans years ranging from laparoscopy and residual pain to pregnancy, birth and postpartum recovery.