It’s Never Too Late for Pelvic Floor Therapy: Why it’s about more than Kegels
Jan 30, 2025
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Dr. Sara Reardon, known as 'The Vagina Whisperer,' is a board-certified pelvic floor therapist and author of the upcoming book, "Floored." In this discussion, she demystifies pelvic floor health, explaining its critical role in various life stages and bodily functions. Sara tackles the limitations of Kegels and shares insights on pelvic floor therapy techniques. She encourages open conversations about these often-taboo topics, promoting confidence and stigma-free awareness about pelvic health in women.
Pelvic floor health significantly affects various bodily functions, including urination, defecation, and sexual health, throughout all life stages.
Kegel exercises are beneficial but should not be seen as the only solution; individualized care is essential for pelvic wellness.
Pelvic floor therapy offers targeted interventions and personalized treatment plans to address dysfunction and empower individuals to improve their pelvic health.
Deep dives
Understanding Kegel Exercises
Kegel exercises are designed to strengthen the pelvic floor muscles, which play a crucial role in various bodily functions, including urination, defecation, and sexual health. These exercises involve tightening and releasing the pelvic floor muscles for a few minutes daily, effectively enhancing pelvic stability. The importance of Kegels is highlighted in relation to pregnancy, as they can aid in labor delivery and improve overall pelvic health during and after pregnancy. However, while Kegels are beneficial, they are not the only solution, and individuals should be aware of their specific needs to maintain pelvic floor wellness.
The Role of the Pelvic Floor Across Life Stages
The pelvic floor undergoes changes throughout the various stages of life, from puberty to menopause, significantly impacting individuals' health and well-being. During puberty, hormonal changes can affect pelvic floor function, while sex education is crucial for young people to understand their bodies and address any related issues. Pregnancy is another critical period where the pelvic floor faces demands due to added weight and hormonal changes, necessitating proactive care for optimal function. After childbirth, postpartum pelvic health remains vital, especially as women may encounter conditions such as leakage or prolapse if proper care is overlooked.
Importance of Proper Bathroom Habits
Adopting proper habits when peeing and pooping is essential for maintaining pelvic health and avoiding dysfunction. It is recommended to sit comfortably while urinating, allowing the bladder muscles to push urine out naturally, rather than forcing it, which can lead to weakening pelvic floor muscles. Additionally, using a stool like a squatty potty can optimize bowel movements by positioning the body in a way that encourages relaxation of the pelvic floor muscles. Understanding these habits can significantly reduce the common issues related to urination and defecation, fostering better overall pelvic function.
Pelvic Floor Therapy and Its Benefits
Pelvic floor therapy provides targeted interventions for individuals experiencing dysfunction or discomfort related to this crucial muscle group. By evaluating the pelvic floor through an internal examination, therapists can develop personalized treatment plans that may include exercises for strengthening or relaxation, depending on the individual's needs. Techniques such as biofeedback and manual therapy are utilized to help patients regain control over their pelvic floor muscles, enhancing their quality of life. This therapy empowers individuals by demystifying their pelvic health, providing effective solutions, and promoting ongoing self-care.
Addressing Menopause and Aging
Menopause brings significant hormonal shifts that can lead to changes in pelvic floor function, increasing the risk of conditions such as prolapse and urinary incontinence. During this time, estrogen levels drop, resulting in decreased tissue elasticity and lubrication, which can affect overall pelvic health. Preventative care, including pelvic floor exercises and moisturization routines, becomes even more important during perimenopause and menopause to maintain muscle integrity and function. Recognizing these changes can lead to proactive management, helping individuals maintain pelvic health and enhancing their overall well-being.
For many of us, our first exposure to our pelvic floors is through the Kegel exercises we learned about in Cosmo, promising us great sex. The reality of our pelvic floors comes roaring back in pregnancy, when they are are more taxed than they've ever been. The pelvic floor turns out to have a hand in many things, including peeing, pooping, sex, pregnancy, labor, birth, postpartum, and menopause. And like with all muscles, the more we take care of them, they better they can take care of us.
Today on ParentData, we welcome the Vagina Whisperer herself, Dr. Sara Reardon. Sara's new book, Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, which will be released in June, explores the seasons of life with a pelvic floor, from puberty to menopause. In this conversation, we talk about the optimal ways to pee and poop. We discuss what actually happens when you go to pelvic floor therapy. We discuss Kegels and why they are often good but also not a panacea. More than anything, Sara takes something that we all experience privately, and encourages us to shine a light on it, take the stigma away, and tighten up with confidence.
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