The Insights Hub
Your trusted, evidence-based guide to pelvic health. Explore expert articles to support every step of your journey.
Pelvic Floor Exercises
Beyond Kegels: 5 Advanced Pelvic Floor Exercises for Core Strength
Already nailed the basics.
The Role of Breathing in Pelvic Floor Exercises: The Diaphragm Connection
Your breath is the engine of pelvic floor training.
Common Mistakes in Pelvic Floor Exercises (And How to Fix Them)
If Kegels haven’t worked, it’s not you—it’s the method.
How to Do Kegels Correctly: A Step-by-Step Guide to Pelvic Floor Exercises
Master the correct way to do pelvic floor exercises (Kegels).
Pelvic Floor Exercises for Beginners: Your First 7-Day Plan
Start here.
Can Pelvic Floor Exercises Improve Intimacy? The Science Explained
Understand how pelvic floor training affects arousal, lubrication, erection quality, orgasm, and comfort—plus a step-by-step plan that blends relaxation with strength.
Pelvic Floor Exercises for Men: A Complete Guide for Bladder Control and Performance
Men can dramatically improve bladder control, reduce post-void dribbling, and enhance sexual function with correct pelvic floor training.
Pelvic Floor Exercises for Prolapse: Gentle Routines for Support and Relief
A calm, confidence-building plan for prolapse.
Postpartum Pelvic Floor Exercises: A 12-Week Healing and Recovery Plan
Your complete, trimester-style roadmap for the fourth trimester.
Safe Pelvic Floor Exercises for Every Stage of Pregnancy
A trimester-by-trimester guide to safe pelvic floor training in pregnancy.
The Ultimate Guide to Pelvic Floor Exercises: For Beginners to Advanced
The definitive, evidence-based guide to pelvic floor exercises (Kegels).
Leakproof Control
How to Stop Leaking When You Cough or Sneeze (The Knack Method)
Tired of embarrassing leaks when you cough, sneeze, or laugh.
Top 5 Foods and Drinks That Can Irritate Your Bladder
Struggling with bladder urgency or frequency.
Urge vs. Stress Incontinence: What's the Difference?
Not all leaks are the same.
Why Am I Still Leaking After Doing Kegels for Weeks?
Feeling frustrated that your Kegels aren't stopping leaks.
Core & Breathing
A Beginner's Guide to Healing Diastasis Recti
Struggling with a 'mummy tummy' or core weakness postpartum.
The Ultimate Guide to Diaphragmatic Breathing for Pelvic Floor Health
Unlock the secret to a stronger core and pelvic floor.
How Your Posture Affects Your Pelvic Floor (And How to Fix It)
Slouching at your desk.
What is the Transverse Abdominis and How Do You Activate It?
Often called your body's 'natural corset,' the Transverse Abdominis (TVA) is the key to core stability.
Pain & Relaxation
Can Stress and Anxiety Cause Pelvic Pain? The Mind-Body Connection
Your pelvic pain might not be a purely physical issue.
5 Gentle Stretches to Relieve Pelvic Pain and Tension
Find immediate relief from pelvic pain and tightness with these 5 gentle, physical therapist-approved stretches.
Painful Intercourse (Dyspareunia): A Guide to Understanding and Finding Relief
Pain during sex is common, but it's not normal.
A Guide to Releasing a Tight (Hypertonic) Pelvic Floor
Is pelvic pain, urgency, or painful intimacy affecting your life.
Pregnancy Journey
Perineal Massage & Birth Prep: A 10-Minute Daily Routine from 34 Weeks
Reduce tearing risk, improve comfort, and prepare your pelvic floor for birth with this simple 10-minute perineal massage and relaxation plan starting at 34 weeks.
Prepare Your Pelvic Floor for Birth: A 6-Week Plan (Weeks 34–40)
High-impact, week-by-week preparation to reduce tearing risk, improve pushing efficiency, and speed postpartum recovery—using breath, reverse Kegels, smart positions, and perineal massage.
Relieve Pregnancy Pelvic Pain (SPD/PGP): Daily Plan, Positions, and What Actually Helps
Pelvic girdle pain (SPD/PGP) in pregnancy is common—but fixable.
Pregnancy SPD Relief: Sleep Positions, Daily Fixes, and a 10-Minute Plan
Pelvic pain in pregnancy (SPD or symphysis pubis dysfunction) can make walking, turning in bed, or getting dressed painful.
Postpartum Recovery
C-Section Recovery Guide: Scar Massage, Core Rebuild, and a 12-Week Daily Plan
Your step-by-step recovery after a cesarean birth.
Painful Sex After Birth: Why It Happens & How to Heal (Step-by-Step)
Pain with sex after birth is common—and fixable.
Perineal Tear & Stitches Care: Exact Healing Timeline and Comfort Tips After Birth
Tore during birth.
Postpartum Bleeding (Lochia): What’s Normal vs When to Call Your Doctor
Worried about postpartum bleeding.
Postpartum Constipation Relief: Fast, Safe Ways to Go Without Straining
Constipated after birth.
Postpartum Diastasis Recti: Flatten Your Belly Safely (8-Week Plan, No Crunches)
A clinically informed, step-by-step program to close the gap, restore core tension, and flatten the postpartum belly—without crunches or risky moves.
Postpartum Hemorrhoids: Fast Relief at Home (Positions, Products, and a 7-Day Plan)
Burning or itching after birth.
Postpartum Prolapse Recovery: 12-Week Non-Surgical Plan (Safe, Step-by-Step)
A clear, non-surgical 12-week plan to reduce prolapse symptoms after birth—covering breath, pressure control, pelvic floor training, and daily habit fixes.
When Can I Start Running Postpartum? Safe Return-to-Run Checklist + 8-Week Plan
Ready to run again after birth.
Postpartum Tailbone Pain (Coccydynia): Causes, Relief at Home, and When to Seek Help
Hurting when you sit after birth.
Sexual Wellness
Painful Sex Relief at Home: Pelvic Floor Relaxation & Dilator Guide
A safe, step-by-step plan to ease penetration pain (dyspareunia/vaginismus) at home using breath, reverse Kegels, graded touch, and dilators—plus lube, positions, and when to see a pelvic PT.
Painful Sex? A Step-by-Step Pelvic Floor Relaxation Plan for Comfortable, Confident Intimacy
Experiencing pain with penetration (dyspareunia) or tightness that makes sex uncomfortable.
Stronger Orgasms with Pelvic Floor Training: A Safe, 4-Week Home Plan
Looking for more sensation and stronger orgasms.
Vaginismus Home Treatment Plan: A Gentle, Step-By-Step Path to Comfortable Penetration
Struggling with vaginismus or penetration pain.
Fitness & Lifestyle
Lift Weights Without Leaking: A Pelvic Floor–Safe Strength Training Guide
Tired of leaks during squats, deadlifts, or classes.
Pelvic Floor–Safe Ab Workouts: Planks, Crunches & Core Without Leaks
Leaking, doming, or back pain during ab workouts.
Stop Leaking During HIIT, Jumping Jacks & Jump Rope: A PT-Approved Plan
Leaks in HIIT classes or during jumping jacks, box jumps, or jump rope.
Stop Leaking During Jumping Jacks, Jump Rope & HIIT (The Impact Plan)
Leaks during jumping or HIIT.
For Men
Men: Kegel Exercises for Erectile Function (Step-by-Step Plan)
A clear, proven routine for men to use pelvic floor (Kegel) exercises to support erections and control.
Men: Last Longer with Pelvic Floor Training (Premature Ejaculation Control)
Last longer without pills.
Men: Stop Dribbling After You Pee (Post-Void Dribble Fix)
Still leaking a few drops after you finish peeing.
Men: Stop Leaking After Prostate Surgery (Kegel Plan, Timing & Recovery)
Still leaking after prostate surgery.
Anatomy & Science
Fast vs. Slow-Twitch Pelvic Floor: How to Train Both for Leak Control, Support, and Sensation
Your pelvic floor has fast- and slow-twitch fibers.
Hypertonic vs Hypotonic Pelvic Floor: Self-Checks, Symptoms, and What Actually Helps
Are your pelvic floor muscles too tight or too weak.
Obturator Internus: The Hidden Hip Muscle Behind Pelvic Floor Pain—Symptoms, Self-Checks, and Safe Release
Think your pelvic pain is ‘just tight pelvic floor’.
Pelvic Floor Anatomy for Men & Women: Muscles, Map, and How to Find Them
A clear, clinician-built guide to the pelvic floor muscles (levator ani, sphincters, diaphragm connection) and exactly how to locate, relax, and activate them—safely and correctly.