MONDAY MICROS: PELVIC FLOOR ACTIVATION

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The Power Micro: How to Activate the Pelvic Floor Before and After Activity

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Happy first Monday in May, folks!

Our pelvic floor muscles are the foundation of our body’s core, playing a vital role in stability, posture, and injury prevention. Unfortunately, they often get overlooked until something goes wrong. Pelvic floor health isn’t just about extreme issues like incontinence or pain—it’s about ensuring these muscles are working properly to support the rest of your body. Even if everything feels fine, they may still need a little attention to keep everything running smoothly.

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​Note: The anatomy of the pelvic floor differs between male and female bodies, so it’s important to understand how these variations can impact movement and activation. Make sure to adjust your focus accordingly!

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How to Activate the Pelvic Floor Before Physical Activity:

• For those with female anatomy: Gently draw in your lower abdominal muscles while imagining lifting your pelvic floor (as though you're stopping the flow of urine).
• For those with male anatomy: Squeeze the area around your anus, imagining you’re holding back gas. Add a slight engagement of the lower abs.
• For both: Hold the activation for 3-5 seconds, then release. Repeat 5-10 times before you dive into activity.

After Sitting (For Both female and male):​
After sitting for long periods, your pelvic floor can become inactive and stiff. Before standing, take a moment to activate it. This simple act helps you reconnect with your body and wakes up the muscles that support your core.

Why It Matters:​
Ignoring your pelvic floor, along with your core and glutes, means overlooking the powerhouse of your body. Without proper activation, you’re setting yourself up for potential pain, injury, and imbalances. Taking a moment to engage these muscles before and after activity is a small, powerful step toward better body mechanics.

The Mindful Transition:​
Think of pelvic floor activation as a check-in with your body. It’s about more than just turning on muscles—it’s about creating a foundation for better movement and performance.

Thanks for taking the time to read! As always, feel free to drop me a line if you have any questions. 😊

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Here’s the scheduler link for office hours and Zoom sessions—let’s get you feeling your best!

Be well,

Anna

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📍 LOCATION:

Above Miosek Law​
3768 Main St, Manchester, VT 05254

Park in their lot and walk around the building to the front door via the sidewalk.​
My office is on the second floor (accessible by stairs only).

❗ CANCELLATION POLICY REMINDER:

Cancellations made within 24 hours of your appointment will be billed in full.
If needed, I may request that a card be kept on file.

That said — if you're cancelling due to sudden sickness, emergency, or adverse driving conditions, just reach out as soon as you can so I can offer the slot to another client. No fee (obviously) in those cases.

😷 SICK POLICY:

Please don’t come in if you’re sick. If you’ve had a fever or stomach bug in the last 24 hours, reschedule your appointment. I really appreciate everyone’s mindfulness around this.

⚠️ Disclaimer

This content is for educational and informational purposes only. It is not medical advice and should not be used as a substitute for professional diagnosis or treatment. Always consult your healthcare provider before starting any new movement or self-care practice.

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