Watch this video to better understand your nether regions so that you can befriend those babies.
Discover if your pelvic floor is overactive, underactive, or juuuust right.
Gain some powerful tools for self-assessment and exploration of your own pelvic floor strength.
Identify your joint range of motion and muscle flexibility so you can identify areas of improvement.
Identify areas of limited strength in your core, hips, glutes, and pelvic floor so you can identify areas of improvement.
Perfect for everyone—it’s a fundamental step and a daily practice.
Get familiar with isolating your pelvic floor muscles into contraction, relaxation, and lengthening. This is great for folks experiencing incontinence, prolapse, or generalized weakness.
Got 5 minutes? Here's a short stretching exercise to improve blood flow of the pelvis.
Use the A.I.R.B.A.G. method to assist mindfulness & presence during toileting.
If you're experiencing pain with penetration, one of the main reasons could be from pelvic floor muscle tension. Simple breathing exercises and stretches can help!
Learn some techniques to downregulate (or turn down the shouting) of the nervous system when there's pain.
If sex, putting in a tampon, or getting a pelvic exam is uncomfortable, you might be experiencing some tension in your pelvic floor and dilator therapy may be useful for you!
Try out these positions and tips for discomfort during penetrative sex (also helpful for people with c-section scars, or pregnancy or postpartum-related pains)!
Got diarrhea, constipation, bloating, or heartburn? Get digesting with this simple, at-home massage.
Take some time on your mat to address hip, trunk and pelvic floor muscle tension with an active series of stretches and yoga postures.
Massage out stickiness/stiffness in muscles, organs, and fascia (connective tissue) caused by endo.
Take the next step in your incontinence journey (cue the Rocky montage music) with this set of more advanced exercises.
Don’t have a dilator set? Maybe they seem a little intimidating? No problem! Start with your thumbs :)