How to Improve Pelvic Health: Essential Tips for Optimal Performance

Today, I want to share some eye-opening insights from an amazing conversation I had with Dr. Sarah Reardon, also known as "The Vagina Whisperer". If you haven't heard of her, she's a pelvic floor physical therapist with over 18 years of experience, and she's on a mission to get us all talking about pelvic floor health: a topic that's way more important than most people realize.

We covered a lot: from why pelvic floor health is often ignored, to how it affects everyone (yes, even guys!), and why knowing about it can change your life. So let's dive in and break it down in a way that's easy to understand and super practical.

What Is the Pelvic Floor, and Why Don't We Talk About It?

First off, what even is the pelvic floor? Imagine it as a group of muscles down there that support your bladder, bowels, uterus (for women), and other organs. These muscles help you control when you pee and poop, support your sex life, and even help with breathing. But here's the kicker, most of us never learn about this part of our body growing up.

In fact, society often treats this topic as taboo, like it's something dirty or embarrassing to talk about.

And the medical system doesn't make it easier. We have different doctors for different parts, like bladder doctors or colon doctors, but no one focuses on the pelvic floor muscles until things go wrong, and you end up seeing a pelvic floor therapist.

Guys Have Pelvic Floors Too: Why Don't They Talk About It?

Here's something that surprised me: men have pelvic floors just like women. It's not just a "woman's thing." Yet, you rarely hear men talking about pelvic floor problems. Dr. Sarah explained that women usually have yearly gynecological visits, which makes it easier to spot issues early.

Men don't have that.

They might only talk to a doctor if something is wrong, like sexual problems. And let's be honest, many guys probably just don't feel comfortable talking about this stuff because of societal "bro code" or embarrassment.

How Did Dr. Sarah Get Into Pelvic Floor Therapy?

Dr. Sarah originally planned to be a sports physical therapist but got hooked on pelvic floor work during grad school. She was fascinated by how little she knew about her own body and how many problems pelvic floor muscles can cause, from painful sex to leaking urine.

Working with patients who had intimate, often embarrassing issues made her realize how important this therapy is.

Signs You Might Have a Pelvic Floor Problem

So, how do you know if your pelvic floor needs attention? Here are some red flags Dr. Sarah mentioned:

• Leaking urine when you cough, sneeze, or exercise
• Back or hip pain that doesn't go away with stretching
• Painful sex or decreased sensation
• Constipation, hemorrhoids, or painful bowel movements
• Feeling like your pelvic area is "off" even after an infection is gone

If any of these sound familiar, it's worth getting checked out by a pelvic floor therapist.

Weak or Tight? Understanding Your Pelvic Floor Muscle Issues

One common misunderstanding is that pelvic floor issues are always about weak muscles needing strengthening. But Dr. Sarah explains it's not that simple. Just like other muscles in your body, your pelvic floor muscles can be either too weak or too tight.

So, before jumping into exercises, it's important to know what your pelvic floor needs: relaxation or strengthening. This is why getting a proper assessment is key.

Why Kegels Aren't the Only Answer

Most people think of Kegels as the go-to exercise for pelvic floor health. But Dr. Sarah says it's more than that. She points out that many workouts focus on tightening muscles, pulling in your belly button, and squeezing your core, but rarely on relaxation and flexibility. This imbalance can add to pelvic floor tension.

How Daily Habits Affect Your Pelvic Floor

We talked about how sitting all day is "the new smoking" for your pelvic floor. Just like sitting can mess up your neck and shoulders, it can tighten your pelvic floor muscles if you don't move enough.

Dr. Sarah recommends changing positions often (every 30 minutes if you can) and being mindful not to clench your butt or cross your legs too much. These habits can cause tension over time.

The Role of Other Muscles: Why Your Psoas Matters

Your pelvic floor doesn't work alone. Dr. Sarah explains that muscles like the psoas (a deep hip muscle), glutes, and hip flexors all connect to the pelvis and affect pelvic floor health. Tools like a psoas stretcher can help release tight muscles and improve pelvic floor function.

Pelvic Floor and Birth: Why Preparation Matters

With my wife expecting our second son, I was especially interested in Dr. Sarah's thoughts on birth and pelvic floor health. She shared how important it is to prepare your pelvic floor during pregnancy for a safer, less traumatic birth.

Proper preparation can reduce tearing, speed recovery, and help women feel more in control during birth. Dr. Sarah's approach supports natural birth but also respects individual choices, whether that means using epidurals or other interventions.

Pelvic Floor Health Through Life's Big Changes

Pelvic floor health isn't just about pregnancy. Dr. Sarah's new book, "Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage", covers how your pelvic floor changes from your first period to menopause and beyond.

She points out that every stage of life brings different needs for pelvic floor care, from dealing with painful periods and sex to managing menopause symptoms like dryness and weakness.

Hormone Replacement Therapy and Pelvic Floor Health

We also talked about hormone replacement therapy (HRT), which is a hot topic for women going through menopause. Dr. Sarah says it's important to meet people where they are.

She's a fan of topical estrogen because it works locally without affecting the whole body, helping with lubrication and tissue health. The key is individualized care and informed choices.

How to Learn More and Take Action

If you want to start learning about your pelvic floor, Dr. Sarah's book Floored is a great place to begin. It's written for everyday people, not just medical pros, and covers everything from basic anatomy to practical tips.

She also runs a website, TheVaginaWhisperer.com, with free blog posts and guides. Plus, she's building an app to make pelvic floor workouts easy and accessible for everyone, whether you're pregnant, postpartum, or going through menopause.

Why This Matters to You

Look, most people don't know what "normal" feels like when it comes to their bodies and pelvic floors. But once you understand, you can make huge improvements in your quality of life.

By getting informed, you can take control, prevent problems, and live a fuller, healthier life.

Final Thoughts

Talking openly about pelvic floor health may feel awkward at first, but it's so worth it. This part of our body deserves attention, care, and respect, just like any other muscle group.

Dr. Sarah's work is breaking down barriers and helping people understand their pelvic floors better. And that's a game changer.

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Frequently Asked Questions (FAQ)

What exactly does the pelvic floor do?

The pelvic floor is a group of muscles that support your bladder, bowels, uterus (or prostate), and help control when you pee and poop. They also play a big role in sexual function and even breathing.

Can men have pelvic floor problems?

Absolutely! Men have pelvic floors too, but they often don't talk about issues until it affects their sex life. Pelvic floor therapy can help men with bladder control, pain, and sexual problems.

How do I know if I have a pelvic floor issue?

Signs include leaking urine, pain during sex, constipation, back or hip pain that won't go away, or feeling tension in your pelvic area. If you notice these, it's a good idea to get checked by a pelvic floor therapist.

Are Kegels always the answer?

Not always. Sometimes your pelvic floor muscles are too tight and need to relax, not strengthen. It's important to know what you need before starting exercises.

How can I help my pelvic floor during pregnancy and birth?

Preparing your pelvic floor by learning how to relax and strengthen it can lead to a safer, less traumatic birth and faster recovery. Pelvic floor therapy or guided exercises can help.

Where can I learn more?

Check out Dr. Sarah Reardon's book Floored and her website TheVaginaWhisperer.com for free resources. Also, keep an eye out for her upcoming pelvic floor workout app.

What about hormone replacement therapy for menopause?

HRT can help many women with symptoms like dryness and pelvic floor weakness, but it's a personal choice. Topical estrogen is a good local option, and there are also non-hormonal ways to manage symptoms.

Thanks for reading! Remember, your pelvic floor is part of you; treat it with the care it deserves.

Chapters:

0:00 What is Pelvic Floor Health?

1:49 Why We Ignore Pelvic Health

5:29 Pelvic Health for Men

7:13 What is Pelvic Therapy?

10:48 Strength vs. Relaxation

12:36 Fix Your Posture, Fix Your Pelvic Floor

16:03 Mind-Muscle Tips for Birth

17:44 Women Deserve Birth Choices

20:46 Pelvic Health Tips for Childbirth

22:19 Pelvic Health Through Life Stages

25:34 Hormones and Pelvic Health

27:12 Natural vs. Medical Solutions

30:03 Pelvic Awareness for Women

31:31 Why Pelvic Health is for Everyone

34:28 Teaching Kids About Pelvic Health

36:07 Talking Openly About Sex

39:07 Balancing Work and Family

40:28 A New App for Pelvic Health

43:23 Prioritizing What Matters

44:47 Digital Tools for Pelvic Health

47:41 Free Pelvic Floor Workouts

49:12 Breaking Stigmas on Pelvic Health