Podcast Episode #156

Pelvic Floor Exercises #15 [PF Relaxation]

Pelvic Floor Exercises #15 [PF Relaxation]

Welcome back to a set of Pelvic Floor Podcast exercises!

Today’s pelvic floor set focusses on pelvic floor relaxation.

Every few weeks, I talk you through a set of pelvic floor exercises.  These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list.

Perfect if you’re having a vaginal or a caesarean birth, pre-pregnancy, during pregnancy, or years and years down the track.

You could even send this podcast episode to your mum, as pelvic floor exercises are something I believe ALL women need to do.

Welcome to our blog post on achieving pelvic floor wellness! Today, we’ll be exploring the world of pelvic floor exercises and the often underestimated practice of relaxation. In a fast-paced world, it’s crucial to take time for self-care, and that includes giving some attention to our pelvic floor. Whether you’re an expectant mom, a fitness enthusiast, or simply looking to improve your pelvic health, these exercises and relaxation techniques can make a significant difference. So, let’s dive in and discover the secrets to a healthy pelvic floor!

The Perfect Blend: Exercises and Relaxation

In the world of pelvic floor health, the focus is often on exercises that strengthen the pelvic floor muscles. While these exercises are undeniably important, relaxation plays a complementary role that should not be overlooked. By finding a balance between strength and relaxation, we can achieve optimal pelvic floor function and overall wellness.

Short and Actionable Episodes

The beauty of the pelvic floor podcast lies in its short and actionable episodes. The information is concise and easy to follow, making it convenient for busy women to incorporate into their daily routines.

Emphasizing Relaxation’s Importance

The host of the podcast understands the significance of pelvic floor relaxation and ensures it gets the attention it deserves. While we strive for strength, relaxation is equally vital to release tension and maintain a well-balanced pelvic floor.

Supporting Vaginal Birth and Managing Stress

For expectant mothers preparing for a vaginal birth, pelvic floor relaxation can be a game-changer. These exercises help open up the birth canal, making the birthing process smoother. Additionally, women experiencing stress can benefit from pelvic floor relaxation, as it aids in relieving tension and promoting relaxation.

A Boon for Athletes

High-level runners and athletes often subject their pelvic floor to excessive strain. Pelvic floor relaxation exercises can help reduce overactivity and prevent potential issues caused by intense physical activities.

Pelvic Floor 30 Day Challenge

As an added bonus, the podcast host mentions the Pelvic Floor 30 Day Challenge, available on FitNest Mama. This structured challenge gradually increases pelvic floor strength and serves as motivation to stay consistent with the exercises.

Find Your Comfortable Position

To fully engage in the relaxation exercises, listeners are encouraged to find a comfortable position, whether sitting or lying down. This ensures maximum focus and effectiveness during the exercises.

Gentle Pelvic Floor Lifts and Releases

During the relaxation exercises, participants are guided through five gentle 50% lifts and releases of the pelvic floor. The primary goal is to focus on relaxation rather than intense contractions.

Synergy of Breathing and Pelvic Floor Exercises

Breathing exercises are combined with pelvic floor lifts and releases, synchronizing the breath with the relaxation process. This deepens the sense of calm and relaxation throughout the body.

Whole-Body Meditation

The podcast incorporates a 32-second whole-body meditation, helping listeners release tension in various muscle groups. By addressing tension from head to toe, the relaxation becomes comprehensive and profound.

Pelvic floor wellness is a journey that requires attention, care, and balance. The combination of exercises and relaxation can do wonders for your pelvic health, regardless of whether you’re a mom-to-be, an athlete, or just a woman striving for overall wellness. Remember, everyone is different, so focus on the quality of your exercises and consult a healthcare provider if you experience any discomfort. As you embark on this wellness journey, always remember that these exercises complement, but do not substitute, a professional pelvic floor assessment. Take charge of your pelvic health, and let the power of relaxation and exercises guide you to a healthier, happier you!

Episode Links

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama



All information is general in nature and doesn’t substitute individualised assessment, treatment and diagnosis.  If you have any questions or concerns please consult your healthcare provider.

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