Taking the time to prioritise your pelvic health, on a Self-Care Sunday or any day, is an investment in your overall well-being and a step toward a healthier, happier you. If you're looking for gentle ways to care for yourself between visits, consider any of the following.
-
Relaxation Techniques
Practising relaxation can ease stress and tension in the pelvic area. Deep-breathing exercises, progressive muscle relaxation, or gentle yoga poses can help release tight pelvic floor muscles and invite relaxation through the whole body.
-
Mindful Movement
Gentle movement practices such as yoga or Pilates support pelvic health. These low-impact exercises can improve flexibility, circulation, and pelvic floor muscle activation.
-
Pelvic Floor Muscle Strengthening Exercises
Pelvic floor exercises, such as Kegels or pelvic floor contractions, can help strengthen the muscles that support your pelvic organs, improving bladder and bowel control, sexual function, and overall pelvic stability. To find out how to perform these correctly, and whether they're right for you, consult a pelvic health physiotherapist.
A pelvic health physiotherapist can check these exercises are right for you and show you how to do them correctly.
-
Hydration & Nutrition
Staying hydrated by drinking plenty of water through the day helps maintain healthy pelvic function. Bowel- and bladder-friendly foods, such as fruits, vegetables, whole grains and lean proteins, also support optimal pelvic health.
-
Rest & Recovery
Letting yourself rest and recharge by taking breaks and changing positions through the day can ease pelvic pain and pressure. Restorative rest, like lying down with a pillow under your knees or using a supportive cushion and footstool while sitting, helps relieve pressure on the pelvic floor muscles.
-
Self-Care
Building self-care time into your day can lower stress, improve well-being and help tight muscles, including the pelvic floor, relax. Mindfulness or daily meditation quiets the mind. Warm showers or baths with Epsom salts soothe sore muscles, and massage therapy can be a welcome part of the routine.
Want guidance tailored to your body?
Self-care is a wonderful foundation, but it's no substitute for an individual assessment. Our pelvic health physiotherapists can assess how your pelvic floor is functioning and build a plan that fits you.
Explore pelvic health physiotherapy
