A week ago I had prolapse surgery to repair my rectocele. You can ready about my decision to have surgery here .

Here is an account of my first 7 days post-op.

Day of Surgery
I had my surgery at about 1 pm on Monday, Dec 7th and was home by 4:30 pm.  I was sent home with a catheter and some packing...

Photo by blueberry Maki on Unsplash 

I made the decision to have prolapse surgery in late October. I announced it in early November with a bit of apprehension…but I felt so much love and support from my community.

I let the shame of deciding to have surgery go while at the same time witnessing tha...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 1, 2020 · Updated August 2026

Direct Answer

Preparing for a rectocele repair means addressing pelvic floor strength, bowel habits, and recovery logistics weeks before surgery, not just the day before. A...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published November 30, 2020 · Updated August 2026

Direct Answer

Pelvic floor dysfunction is best treated with pelvic floor physical therapy, not just kegels, since many symptoms stem from too much muscle tension rather th...

This post is about my decision to have surgery for my prolapse, a rectocele, that I have lived with for over 8 years now.  Surgery is something I have been debating for 4 years and I did not come to this decision lightly but I know it is the right choice for me. 

16 years ago I gave birth to my fir...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published September 11, 2020

Direct Answer: Effective Kegel exercises for incontinence involve correctly contracting and relaxing the pelvic floor muscles in coordination with your breath, rather than just squeezing random...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 22, 2020 · Updated August 2026

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Performing kegels during pregnancy is safe and beneficial, but the technique should shift slightly from your pre-pregnancy routine, especially in the final weeks...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 2, 2020 · Updated August 2026

Direct Answer

Yes, you can do kegels on your period. Pelvic floor exercise remains safe and effective throughout your cycle, though motivation and muscle engagement may feel d...

5 Ways to Get Your Bum Back After Pregnancy

During pregnancy your centre of gravity shifts and many women try to counterbalance that shift by tucking their tailbone, overusing the posterior pelvic floor muscles and under-using the glutes.

This result is a flattened backside that can’t fill up a ...

When I was first learning about the pelvic floor and core work I would ask every course instructor what their best core cue was. The answer was never what I was hoping for – ‘it depends’ they would say. Ten years later and I am now the person saying ‘it depends’.

I love using imagery and visualiz...