Your Pelvic-Health Spring Checklist 🌷
There is something about that first real stretch of spring sunshine that changes everything. The days are finally getting longer, the birds are waking up earlier, and the urge to get outside is hitting us all.
I’ve been spending more time in the garden and at the park lately, and it’s wonderful to see the world blooming. But for many of us, this "active" season brings its own set of reminders. Maybe it’s a quick sprint after a toddler, a sudden jump on the garden trampoline, or even just a particularly heavy bout of spring cleaning—and then you feel it.
That familiar, frustrating "leak", or bulge.
If you’ve noticed that your pelvic floor is struggling to keep up with your spring energy, I want you to know: you are not alone, and you don’t have to just "deal with it."
Before you head out to the park today, I want to give you a few simple, evidence-based tools to keep in your back pocket. So Here is a "Spring Into Action" checklist designed to be both practical and encouraging. Use this checklist to ensure your "foundation" is ready for all that fresh air and activity!
Your Pelvic-Healthy Spring Checklist 🌷
- The Footwear Refresh: Check your spring shoes. If your favourite trainers or flats are worn down on one side, they’ll throw off your pelvic floor’s stability. A supported foot = a supported floor.
- The "Garden Stack": Spring cleaning or weeding? Remember to hinge at your hips and keep your ribs over your pelvis rather than rounding your back. Your pelvic floor handles pressure much better when your it is aligned.
- Practice the "Pre-Sneeze" Knack: Pollen is back! Every time you feel a sneeze coming on, remember to squeeze and lift before the pressure hits. It’s the ultimate spring-season survival skill.
- The Hydration Balance: We naturally drink more as it gets warmer. Try to sip steadily throughout the day rather than "gulping" a whole bottle at once, which can overwhelm the bladder and increase urgency.
- Transition Your Exercise: If you’re heading back to running or high-impact HIIT classes, start with "Interval Awareness." Run for 2 minutes, then walk for 1 minute and check in with your pelvic floor tension.
- The Post-Activity: After a busy day of gardening or park trips, spend 2 minutes stretching. Let those muscles lengthen after they’ve worked hard for you all day.
A Little Reminder...
Spring is about growth and new beginnings, but it’s also about patience. If you notice a leak while running after the kids, don't let it ruin your day. It’s just your body’s way of saying, "I need a little more coordination here."
You’ve got the tools, and I’m always here to help you refine them.
With love,
Esther Stubbs and The Pelvic Power Movement
