As most of you know, I had surgery for my rectocele prolapse in December.  I had a great experience, positive outcome and am feeling very happy with my decision.

I went through the process very informed, knowing what to ask, how to prepare, recover and return to activities of daily living. Not ever...

During childbirth, your pelvic floor muscles will be extensively stretched, and it is common to experience tearing. With proper preparation, the likelihood of tearing can be reduced, which can also play a role in preserving the optimal function of this very important group of muscles. Weakened pelvi...

How to Use the EPI-NO

The EPI-NO is made up of a silicone balloon that is attached to a pump with a gauge. On the gauge is a needle that registers movement. When you contract, the needle moves up, and when you relax, the needle returns to the starting position.

Insert the deflated balloon into the...

We have a complete set of pelvic floor exercise certification courses to help health, fitness, and pregnancy professionals. These courses will train women safely and effectively to develop more strength & confidence with their pelvic floor.

Online Prenatal and Postnatal Fitness Specialist Certifica...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 23, 2021

Direct Answer

Kegels can boost sensuality by improving blood flow, muscle awareness, and control in the pelvic floor, which heightens arousal and sensation during intimacy. Practicing proper Kege...

Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 20, 2021

Direct Answer: Gentle stretches like Wide Leg Child's Pose, Side Angle Pose, Sunbird Pose, and Bow Pose can relieve bruised coccyx (tailbone) pain by easing pressure on the area, improving blood flow...

Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 12, 2021

Direct Answer: Menopause belly — midsection weight gain during perimenopause and menopause — is common but not inevitable. It's driven by stress, cortisol, hormonal shifts, poor sleep, and under- or ...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 29, 2021

Direct Answer: Yes—Kegels and pelvic floor exercises can help relieve SI joint pain. The pelvic floor works together with your other core muscles to stabilize the sacroiliac joint, and a stronger, w...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 9, 2021

Direct Answer

Overactive bladder can be improved through bladder retraining: tracking a 3-4 day bladder diary, identifying and reducing bladder irritants like caffeine and alcohol, avoiding “just in...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published June 28, 2021

It can be a tough conversation to start. Often when patients raise the issue, “it” has been going on for a while. I’m talking about painful sex. It’s likely more common than you’d think, with estima...