🌿 Learning to Listen Again
There are parts of the body that whisper.
The pelvic floor is one of them — deep, quiet, and often forgotten until it starts to scream.
After birth, after trauma, after change… it’s not just about healing.
It’s about learning how to trust your body again, especially in the places where you’ve felt the most disconnected.
This part of the journey doesn’t come with applause.
It comes in moments of stillness — lying on the floor, eyes closed, breath moving downward.
It’s subtle, it’s awkward, and at first… it’s emotional.
Because no one tells you that rebuilding your pelvic floor means facing the fear that your body might never feel the same again.
But it can.
It does.
And it starts with choosing not to rush.

🌱 What Not to Rush
Pelvic floor healing isn’t a checklist.
It’s a relationship.
And like any relationship, it requires safety, consistency, and time.

What not to rush?
The idea that you’ll “feel normal” overnight.
Pushing through pain just to feel “strong” again.
Treating your core like a project instead of a part of you that needs care, not punishment.
For me, the hardest part was realizing I had to relearn how to feel.
Not just physically — but emotionally.
To notice when I was holding tension.
To admit when I felt disconnected.
To allow myself to be soft — and still feel safe.

🔬 The Science of Strengthening
Pelvic floor muscle training (PFMT), commonly known as Kegel exercises, is a cornerstone in restoring pelvic health. These exercises involve the repeated contraction and relaxation of the pelvic floor muscles, which support the bladder, uterus, and bowel. Regular practice can alleviate symptoms of urinary incontinence and improve overall core stability.

It’s essential to perform these exercises correctly. A simple method is to identify the muscles used to stop urination midstream — these are your pelvic floor muscles. Once identified, contract these muscles for 3 to 5 seconds, then relax for the same duration. Aim for 10 repetitions, three times a day.

However, it’s crucial to consult with a healthcare provider before starting any new exercise regimen, especially if you’re experiencing pelvic pain or other symptoms. In some cases, overactive pelvic floor muscles may require relaxation techniques rather than strengthening exercises.

🌸 Rebuilding Trust, Gently
I had to unlearn the way I spoke to my body.
No more commands.
No more “fix this,” or “get it together.”
I started whispering instead.
“Are you okay?”
“Can I support you better?”
It sounds strange, but that shift changed everything.

The pelvic floor isn’t just muscles — it’s memory.
It holds grief, fear, birth, shame, silence.
And the only way to truly heal it?
Is to listen.
And then… respond with care.

This was the part of my healing that surprised me most —
That tenderness would bring more strength than force ever could.
That the gentlest exercises, done with breath and presence,
would reconnect me to a part of myself I hadn’t felt in years.

🌼 The Long Road Back
For me, it took almost two years before I felt strong.
And not just strong — but stable.
In year three, I finally did things I hadn’t done comfortably in years: jump starts, splits, even jumping rope without pain.
Before that? Stretching hurt. Movement felt uncertain.

I had to learn to move slower.
To stop sprinting to the finish line. To let healing be a flow, not a race.

This journey has taught me that progress is not measured in days or milestones — it’s measured in how gently we can stay present with ourselves.
And that’s not easy.
It takes patience — so much patience.

But when I think about what my body has done —
what it carried, what it birthed, what it held together —
I know she deserves more than pressure.
She deserves honor.
She deserves to be met with love.

Because we are not broken.
We are powerhouses — every single one of us.
And healing isn’t about returning to who we were…
It’s about becoming even more of who we are.

☕ Final Reflection
If you’re on this journey, just know:
You’re not late.
You’re not broken.
You’re simply learning how to trust yourself again.
Let it take the time it takes.
Let your healing be slow, sacred, and unapologetically yours.

Your body isn’t asking to be fixed —
She’s asking to be heard.

And if you ever feel like you’d like support along the way —
someone to walk beside you, ask the right questions, and gently remind you how powerful you are —
I offer 1:1 coaching for women on this path.
No pressure. No rush.
Just a soft place to land.

Grab your coffee and dive in.