Pelvic health is a balance between effort and ease.
We need to lengthen and strengthen. I often lengthen first to get rid of the tension that may interfere with the ability of the muscles to contract fully and move through their full range of motion but it is also nice to lengthen and release at t...
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...
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 ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Jan 8, 2020
Direct Answer
The safest heart-healthy exercise during pregnancy is low-impact and pelvic-floor-friendly: walking, swimming, squatting, and birth-ball movements like hovering and pelvic rocking. Ai...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Dec 30, 2019
Direct Answer
"The core" is a team of four muscle groups — the diaphragm, the transversus abdominis, the multifidus, and the pelvic floor — nicknamed "The Core Four." They coordinate with your breat...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 23, 2019
Direct Answer: Healing diastasis recti isn’t about doing more crunches — it’s about restoring tension and function to the linea alba. Kim’s ABC approach — Alignment, Breathing, and Coordinatio...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 19, 2019
Direct Answer: Perineal healing after birth relies on gentle heat and herbal soaks (sitz baths, compresses, or a peri bottle) to soothe tearing, followed by a gradual, physio-guided return to ...
Fitness in pregnancy is key but there is something you absolutely need to keep in mind - be specific. There is a principle in fitness called the Principle of Specificity. It states that the best way to develop physical fitness for your event or activity is to train the body as closely as possible to...
