August Theme: Pelvic Floor Health & Exercises

Mini-Lesson: Strength from the Inside Out

Introduction
Your pelvic floor might not be something you think about often—but it plays a huge role in your comfort, confidence, and overall wellbeing. These muscles, located at the base of your pelvis, support your bladder, bowel, and uterus, help with bladder and bowel control, and contribute to intimacy and core stability.

With estrogen loss, pelvic floor muscles and tissues can weaken. This may show up as bladder leaks when you sneeze, pressure or heaviness in your pelvis, or discomfort during intimacy. While these experiences are common, they’re not something you have to just accept. With consistent practice, you can strengthen your pelvic floor and improve your quality of life.

Why Pelvic Health Matters After Estrogen Loss

  • Bladder Control: Weakened pelvic floor muscles often lead to urinary leakage, especially during coughing, laughing, or exercise.

  • Postural Support: A strong pelvic floor works with your core and back muscles to support posture and stability.

  • Comfort & Confidence: Improving pelvic strength can reduce discomfort and boost intimacy, energy, and daily confidence.

Simple Pelvic Floor Exercise
Here’s a foundational practice you can start today.

  1. Get comfortable — Sit or lie down. Relax your shoulders and jaw.

  2. Breathe in — Let your belly and pelvic floor relax.

  3. Exhale & lift — Imagine gently stopping the flow of urine or lifting a blueberry without squishing it.

  4. Hold for 3 seconds — Keep breathing naturally.

  5. Release completely — Relax fully before repeating.

Start with 5 squeezes, once or twice a day. Over time, you can work up to 10-second holds. Remember: gentle, consistent practice is more effective than overdoing it.

Tips for Building the Habit

  • Pair your exercises with daily routines like brushing your teeth or waiting for coffee.

  • Focus on quality over quantity—fully relax between squeezes.

  • Avoid holding your breath or tensing your glutes or thighs.

Reflection Prompt
After your first week of practice, ask yourself: When and where did I find it easiest to remember my pelvic floor exercises? How did my body feel afterward?

Practical Tool: Pelvic Health Reflection & Comfort Journal

This month, we’ve included a 3-Month Reflection Journal to help you track subtle changes and celebrate small wins over time. Each month, you’ll complete a short check-in on:

  • Body awareness

  • Comfort & control

  • Confidence & emotional wellbeing

  • Practice consistency

  • Small wins & gratitude

Tracking progress monthly helps highlight improvements that might otherwise go unnoticed and keeps motivation strong.

Curated Resource List: Pelvic Health Support

Here are high-quality resources to deepen your knowledge and practice:

  1. Mayo Clinic: Kegel Exercises – Step-by-step instructions plus common mistakes to avoid.
    https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283

  2. Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage - A book by Dr. Sara Reardon
    https://amzn.to/45Agx5X

  3. For more individual help, as your Corla Health specialist for a referral to pelvic floor physical therapy.

Final Encouragement

Pelvic floor health is a long-term investment in your strength, comfort, and vitality. Small daily steps add up—so celebrate every squeeze, every mindful breath, and every check-in. You’re building a stronger foundation for your future self.