By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published April 7, 2023

Direct Answer

In menopause, falling estrogen thins and narrows the vaginal tissue — going from a soft, folded “pleated skirt” to a tighter “pencil skirt.” This can cause dryness, irritation, painfu...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published February 7, 2023

Direct Answer: Rectocele prolapse happens when the rectum bulges into the back of the vaginal wall due to weakened tissue, often from childbirth, menopause, heavy lifting, or chronic straining. D...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published November 26, 2022

Direct Answer

Pelvic floor dysfunction doesn’t cause osteoporosis directly, but it can raise your risk indirectly. Many women avoid weight-bearing and resistance exercise because of leaking, pr...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published October 20, 2022

Direct Answer

Pelvic health isn't just about Kegels — what you eat and drink matters just as much. Adequate water intake and a high-fiber diet help prevent the straining and constipation that ca...

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published October 7, 2022

Direct Answer

Hypopressive exercises are a breath-and-posture-based training system that strengthens the deep core and pelvic floor without increasing intra-abdominal pressure. Using a held exhal...