Tips for Pelvic Health in 2026

As we step into the new year, many of us are focused on health and wellness goals. This year, we invite you to look beyond the traditional resolutions consider your crucial pelvic floor health. Small, consistent changes can make a profound difference.

Here are Nora, Genevieve, and Tara’s three essential recommendations for a healthier pelvic floor in 2026:

1. Unclench. Check in with your pelvic floor. Is it engaged? Contrary to the belief of Kegeling 24/7, many times what we need is to let go of the gripping we constantly do. Take a moment to take a deep breath and make sure your pelvic floor muscles are not working, and are fully relaxed. Just like us, the pelvic floor muscles are not designed to work full time, so make sure you are giving them a break by unclenching your pelvic floor!

2. Get Off Your Chair. Sitting on a chair creates stagnation and poor blood flow to our pelvic floors. Take regular breaks from sitting! Ideally have a work set up that allows for times of standing and times of sitting. If you are unable to access a standing desk, set an alarm to get up and move around at least every hour. Walk around for at least 1 minute, do a 1 minute dance party and shake your body! It will have many additional benefits, beyond pelvic floor health too.

3. Breathe. A few conscious breaths sprinkled throughout your day are crucial. A lot of people do not understand the connection of breath and the pelvic floor and how much that changes its function. Taking a few slow, deep breaths (while unclenching) and allow the diaphragm and the pelvic floor to move together as you breathe. Being mindful of just a few slow breaths can help with stress levels as well.

Wishing you a healthy, balanced, and purposeful new year! Your pelvic health is a vital part of that journey.

*If you have persistent pain, leakage, or heaviness, these are signs to consult a pelvic health physical therapist for a personalized evaluation and treatment plan.*