How To Take Great Care of Your Pelvic Floor

How to Take Great Care
of Your Pelvic Floor

6+ Simple Tips to Prevent or
Overcome Pelvic Floor Problems
thevagwhisperer.com
Pelvic floor problems suck.
You have to cross your legs when you laugh, cough, or sneeze.
You’re constantly sprinting to the bathroom.
You endure painful sex.
You’ve got problems going #2.
And maybe the worst part is we’re told these are all “normal”
consequences of getting older or giving birth.
But here’s the truth: Although these embarrassing, painful

symptoms of pelvic floor problems are typical, they’re not
normal. Which means you don’t have to put up with them.
What the heck is a pelvic floor?

Your pelvic floor is the group of muscles attached to your pelvis that
controls everything mentioned above and then some! Its job is to
support your bladder, rectum, and reproductive organs. That means
your pelvic floor is the #1 culprit for all issues with peeing, pooping,
sex, and childbirth.
thevagwhisperer.com
6 TIPS
to take better
care of your
down there.
#1: Pee and poop the right way.
Did you even know there’s a right way to use the bathroom? There
absolutely is, and now’s the perfect time to start practicing some
pelvic floor-friendly habits.
For happier pees:

• Sip water throughout the day, which prevents concentrated
urine from irritating your bladder.
• Avoid drinking fluids about two hours before bed to eliminate
frequent nighttime wakeups.
• Decrease your consumption of alcohol, coffee, carbonated
drinks, and spicy or acidic foods to help with urinary urgency.
• Don’t hover over the toilet, which clenches your pelvic muscles
and prevents full emptying.
• Skip those “just in case” pees. They cause your bladder to shrink
and increase urgency.
• Avoid waiting too long to pee, which can overstretch your bladder.
• Stop “power peeing,” as straining and pushing damages your muscles.
• Sit down, relax, and breathe when you pee!
Bonus Birth Tip

Your first eliminations after giving birth can be real doozies. For numero
uno, try putting a few drops of peppermint essential oil in the toilet
water, sit down, and take some deep breaths. This helps you relax your
pelvic floor muscles and urinary sphincter to start your stream.
thevagwhisperer.com
And for those number twos:
• Avoid dairy and spicy and greasy foods, which make poop
too soft.
• Eat plenty of fruits and veggies for their fiber and magnesium.
• Use a squatty potty or stool under your feet and lean forward,
putting your pelvic floor muscles in prime pooping position.
• Hydrate, hydrate, hydrate to decrease constipation.
• Exercise often to keep things moving.
• Always poop when you have the urge to poop, as delaying
leads to straining when you do decide to go.
Bonus Birth Tip

Pregnancy and constipation are basically synonymous. Your
progesterone levels are increasing, your uterus is taking up more
space, and important vitamins and minerals are harder for your body
to absorb. All of this leads to constipation. Be sure to add extra water
and fiber to your daily diet, use a squatty potty or stool under your
feet, and try magnesium or a stool softener to keep things moving.
thevagwhisperer.com
There absolutely is a right way to use
the bathroom, and now is the perfect
time to start practicing some pelvic
floor-friendly habits.
#2: Skip the special soaps and douches.
Unfortunately, we’ve been conditioned to believe any smell from
our lady bits is a sign of uncleanliness. So we’re marketed special
products—perfumed soaps, douches, wipes, and deodorants—to
help keep our natural odors at bay.
But most of those vaginal variations are completely normal!

And using highly scented soaps or cleaning products on our vulva or
vagina can disrupt our delicate pH balance and lead to infections.
Since our vaginas are actually self-cleaning, there’s very little we

need to do to take care of them:
• Rinse your vulva—the outside of your lady bits—with water daily.
• Never put soap inside your vagina.
• Wipe front to back.
• Always pee after sex to flush out any bacteria near the
urinary tract.
• Wear cotton underwear, which is more breathable.
• Get a cervical screening on a regular basis.
• Exercise and hydrate often.
• Take care of your pelvic floor muscles!
If you start to get itchy, smell a strong or foul odor, or see strange-
colored discharge, skip the feminine hygiene aisle and go straight to
your gyno.
thevagwhisperer.com
Bonus Birth Tip
Pregnancy can really do a number on vaginal discharge. You can
expect varying amounts, colors, and textures of discharge as your
pregnancy progresses. If you get uncomfortable, using pantyliners
provider if you’re concerned!
thevagwhisperer.com
#3: Wear padding when you Peloton.
Cycling, spinning, motorcycle riding, and horseback riding put
pressure on your pelvic floor and can lead to muscle tension, nerve
irritation, and pain.
In addition to wearing padded shorts, use these tips to keep your

pelvic floor in tip-top shape when you’re on the seat or in the saddle:
• Sit slightly back in the seat to take the pressure off your lady parts.
• Breathe slowly and deeply, as holding your breath puts pressure
on your pelvic floor.
• Keep the intensity low and stay seated—especially your pelvic
floor is weak due to prolapse or a recent birth.
• If the saddle is uncomfortable, don’t be afraid to increase your
resistance and stand out of the saddle when cycling.
Bonus Birth Tip

Pregnancy and early postpartum are really vulnerable times for your
downstairs. It’s usually okay to keep your normal workout regimen,
but don’t overdo it. Extra pressure, pain, or peeing yourself are all
signs it’s time to scale back and check in with a pelvic floor PT.
thevagwhisperer.com
Extra pressure, pain, or peeing yourself
are all signs it’s time to scale back and
check in with a pelvic floor PT.
#4: Know the red flags of prolapse.
Pelvic organ prolapse (POP) is when one or more of the organs
in your pelvis (uterus, bowel, bladder, or vagina) slips down from its
normal position and bulges out of your vagina. POP can happen
when your muscles and ligaments supporting these organs weaken,
like after childbirth, a hysterectomy, or menopause.
While not life threatening, POP is certainly not fun.
Be aware of the following symptoms so you know when to contact

your provider and check in with a pelvic floor PT:
• Heaviness sensation around your lower tummy or vagina
• Feeling like you’re sitting on a small ball
• Discomfort or numbness during sex
• Problems peeing, like incomplete emptying, increased
urgency, or leaking
• Problems pooping, like incomplete emptying or feeling like
poop is stuck inside
• Feeling or seeing a bulge coming out of your vagina
Sound familiar? Don’t panic. Most prolapses are manageable with

at-home care and exercises.
thevagwhisperer.com
Bonus Birth Tip
If you’re concerned you have a prolapse, discuss it with your OBGYN
at your 6-week postpartum check-up. This is also a great time to
discuss everything else postpartum. Review your labor and birth,
discuss persistent symptoms, do a mental health check-in, talk future
concerns, and get a pelvic floor physical therapy recommendation.
thevagwhisperer.com
#5: Say no more to painful sex!
One in five women experiences painful sex in her lifetime. And that’s
bullsh*t. Sex isn’t supposed to hurt at all.
You might experience painful sex for any number of reasons, so it’s good
to check in with your physician if you have concerns. But from a pelvic
floor perspective, it’s helpful to remember those are muscles. And just
like any muscles, sometimes they are short, tight, or in spasm. This leads to
painful, uncomfortable and sometimes impossible vaginal penetration.
To get your muscles to lengthen, relax, and let go:

• Practice slow, diaphragmatic breathing daily.
• Use lube to prevent tissue irritation, tearing, and dryness.
• Choose a good-quality, water-soluble one or a natural one like
coconut oil.
• Get a vaginal dilator to desensitize, relax, and massage your
vaginal tissue.
• Massage with a crystal wand to decrease tender, tense muscles.
Bonus Birth Tip

Another way to get it on without all that ouch is to manually
massaging your perineum—the area between your vaginal opening
and your butthole. Relaxing those tense muscles can make sex less
painful. It’s also great for preparing for vaginal birth or softening
a perineal scar after vaginal birth! Start around the 34-week mark
of pregnancy or 12 weeks postpartum for the most benefit.
thevagwhisperer.com
One in five women experiences painful
sex in her lifetime. And that’s bullsh*t.
Sex isn’t supposed to hurt at all.
#6: Strengthen your pelvic floor!
The best way to treat and prevent pelvic floor issues is to condition
that muscle group. That’s why I created the V-Hive, an online
membership platform with on-demand workouts to strengthen your
pelvic floor and core.
Pelvic floor problems are correctable and preventable.

You deserve to enjoy the activities you love—pain-proof
and leak-free. Join today!
Bonus Birth Tip

Whether you’re preparing for your little one or just want to strengthen
your pelvic floor, make sure you’re doing a kegel correctly. And after
birth, wait two to four weeks before starting your kegel exercises to
give your vag plenty of time to heal.
But more importantly, cookie-cutter kegels don’t work for everyone.

That’s why I created the V-Hive, giving you a variety of at-home
workouts to prepare and repair your down there.
thevagwhisperer.com
Hi, I’m Sara, a.k.a. The Vagina Whisperer.
I’m a Doctor of Physical Therapy, Board-Certified Pelvic
Floor Therapist, and mom of two. And I’m on a mission to
help people with vaginas live fuller, happier, and more
productive lives.
You deserve exceptional care for your down there.

The V-Hive will help!
thevagwhisperer.com
THEVAGWHISPERER.COM

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How to Take Great Care

of Your Pelvic Floor

But here’s the truth: Although these embarrassing, painful

What the heck is a pelvic floor?

For happier pees:

Bonus Birth Tip

Bonus Birth Tip

But most of those vaginal variations are completely normal!

Since our vaginas are actually self-cleaning, there’s very little we

provider if you’re concerned!

In addition to wearing padded shorts, use these tips to keep your

Bonus Birth Tip

While not life threatening, POP is certainly not fun.

Be aware of the following symptoms so you know when to contact

Sound familiar? Don’t panic. Most prolapses are manageable with

To get your muscles to lengthen, relax, and let go:

Bonus Birth Tip

Pelvic floor problems are correctable and preventable.

Bonus Birth Tip

But more importantly, cookie-cutter kegels don’t work for everyone.

You deserve exceptional care for your down there.

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