Hip Internal Rotation: Why It Matters for Your Pelvic Floor
Training hip internal rotation has quickly become the “new Kegel” in the movement and pelvic floor world. Everywhere you look, people are talking about hip mobility drills, 90/90 transitions, and exercises designed to improve hip internal rotation as the missing key to pelvic floor function, stability, and movement quality. There is a good reason for […]
10-Minute Pelvic Floor Relaxation Workout
When most people think about pelvic floor health, they immediately think about strengthening exercises like Kegels. But the truth is, a healthy pelvic floor isn’t just about strength—it’s about coordination, mobility, and the ability to relax. If you’ve been experiencing pelvic heaviness, tension, lower back discomfort, or simply feel disconnected from your deep core, incorporating […]
5 Pelvic Internal Rotation Exercises for Pelvic Floor Strength
When people hear “internal rotation,” they often think about traditional hip mobility drills—like 90/90 stretches, clamshells, or mini-band exercises. While these movements absolutely have value, there’s an important distinction that often gets overlooked when it comes to pelvic health, pelvic floor function, and birth preparation: hip internal rotation is not the same thing as pelvic […]
Advanced Core Workout: 5 Bench Exercises for Stability
If you’re ready to challenge your core in a way that goes beyond basic crunches and planks, this advanced core workout delivers. Designed to improve deep core activation, stability, and full-body coordination, this routine uses an elevated surface and optional band resistance to take your training to the next level. Whether you’re working through pregnancy, […]
Left-Sided Pelvic Floor: Tailbone, SI Joint & Sciatic Pain
If you’ve been dealing with nagging discomfort like tailbone pain, left SI joint pain, or even sciatic symptoms, you’re not alone—and more importantly, you’re not stuck with it. This targeted pelvic floor workout is designed specifically to address tension in the left posterior pelvic floor, a commonly overlooked contributor to these issues. Let’s break down […]
Right vs Left SI Joint Pain in Pregnancy: Causes & Fixes
Right vs Left SI Joint Pain in Pregnancy and Postpartum: Causes and How to Fix It Pelvic pain during pregnancy and postpartum is incredibly common, but it is often misunderstood and incorrectly treated. One of the biggest missing pieces when addressing SI joint pain is understanding that right sided and left sided pelvic pain are […]
How to Become a Certified Nurse Midwife: Steps & Schools
If you’ve ever felt drawn to supporting families through pregnancy, labor, birth, and postpartum recovery, you may have wondered whether becoming a certified nurse midwife is the right path for you. For many people, midwifery is more than just a career choice. It feels like a calling. Supporting someone during one of the most transformative […]
Right Hip Impingement, Bladder Urgency & SI Joint Pain
If you’ve been struggling with right hip impingement, bladder urgency, or nagging right SI joint pain, you may be surprised to learn that these symptoms can all be connected. Often, these issues are related to overactivity in the right anterior pelvic floor. When this portion of the pelvic floor becomes tense and overworked, it can […]
Empower Your Run: Leak-Free Training for Postpartum
Leaking during workouts is incredibly common after pregnancy and birth, but it is not something you simply have to accept. Whether you leak during running, jumping, strength training, or even while chasing after your kids, it is often a sign that your body needs more support—not that your pelvic floor is “broken.” Many women assume […]
Prevent Leaking While Running: Pelvic Floor Solutions
Prevent Leaking While Running: Pelvic Floor Solutions Stress urinary incontinence, or leaking with exercise such as running or jumping, or even with laughing, coughing, or sneezing, has often been marketed as a normal badge of motherhood. If you have a baby, you are going to pee when you sneeze. Common fixes include accepting that this […]
What Is a Doula? Role, Benefits, and How to Find One
If you’ve been exploring your options for birth support, you’ve likely come across the term doula. But what exactly is a doula—and just as importantly, what do they not do? In this guide, we’re breaking down everything you need to know about doulas: their role during labor, how they differ from medical providers, how to […]
A 20-Minute Hip Strengthening Workout for Stronger Glutes & a Healthier Pelvic Floor
If you’ve ever been told to “just do Kegels” for pelvic floor health, it might be time to rethink that advice. The truth?A strong, functional pelvic floor depends on so much more than isolated contractions—it relies heavily on your hips. In this 20-minute hip strengthening workout, we’re moving your body through eight essential hip positions […]