The Naughty & Nice List of Pelvic Health (from an OT’s Perspective)
The pelvic floor plays a role in everything from bladder control to pain during intimacy, core strength, postpartum healing, and even how you breathe. And yet, most people don’t think much about it until something starts to feel off.
If you're wondering what habits help support pelvic function and which ones tend to work against it, here's our holiday-inspired Naughty & Nice list. It’s a helpful way to check in with your body and your daily routines.
✅ NICE LIST: Habits That Support Pelvic Health
✔ Coordinating Breath with Movement
Breath directly influences your pelvic floor and core. Learning how to breathe fully, not shallow or held, can reduce pressure, improve strength, and support healing.
✔ Responding to Body Signals (Rather Than Overriding Them)
"Just in case" bathroom trips might feel like a good idea, but they train the bladder to become more sensitive over time. Trusting your body’s natural timing improves long-term function.
✔ Working with Scar Tissue Early
C-section scars, episiotomy scars, and laparoscopic incisions from procedures like endometriosis excision can all impact pelvic movement. Gentle hands-on work helps reduce tightness, improve sensation, and ease tension.
✔ Stacking Simple Habits into Your Daily Routine
We show clients how to integrate small pelvic health strategies into daily life. Think breathwork while feeding the baby, gentle hip mobility while standing at the sink, or core engagement during transitions like standing up or picking up a child.
✔ Following Up When Something Doesn’t Feel Right
Whether it’s pelvic pain, pressure, leaking, or discomfort with intimacy, these symptoms are worth addressing…not waiting out. Early support leads to smoother outcomes.
✔ Getting Care Before There’s a Major Problem
Preventive care matters. Supporting pelvic health during pregnancy, after delivery, or ahead of surgery makes recovery easier and often prevents long-term issues.
❌ NAUGHTY LIST: Habits That Can Cause or Prolong Dysfunction
✘ Pushing to Pee Faster
Forcing urine out instead of relaxing the pelvic floor creates downward pressure and can interfere with normal bladder patterns.
✘ Normalizing Leaking as a Postpartum Side Effect
Just because leaks are common doesn’t mean they’re a given or untreatable. They’re often a sign of pelvic floor imbalance that can be addressed.
✘ Over-relying on Kegels
Many clients are told to "just do Kegels," but without assessment, that can make things worse. Not everyone needs strengthening… sometimes release and coordination are more important.
✘ Sitting Cross-Legged for Hours
Extended time with legs crossed can affect hip alignment and pelvic balance. Small shifts in posture throughout the day add up.
✘ Holding Tension Without Realizing It
Clenching your glutes, bracing your core, or holding your breath are common stress responses. Over time, this chronic tension leads to pelvic dysfunction.
✘ Assuming It’s Too Late to Change
We work with people weeks, months, and even decades after symptoms begin. It’s never too late to improve how your body feels or functions.
What We Offer at Imagine Pelvic Health
We support women and men with issues related to pelvic floor dysfunction, pain, pregnancy recovery, and postpartum care. Our work includes:
Hands-on therapy and movement strategies
Core and breath coordination
Scar tissue mobilization
Support for endometriosis, postpartum recovery, and incontinence
Myofascial release and personalized lifestyle coaching
Additionally we also offer pregnancy and postpartum service packages:
✨ Thrive Package offers full-spectrum support for pregnancy through postpartum recovery.
This package is designed for clients who want guidance from bump to beyond. It includes personalized sessions to help you prepare for birth, stay comfortable during pregnancy, and recover with confidence postpartum—addressing issues like pelvic pain, diastasis recti, leaking, or scar sensitivity.
✨ Nourish Package focuses on infant massage, early postpartum healing, and parent-baby bonding.
Ideal for the early weeks after birth, this package focuses on both you and your baby. It includes guided infant massage sessions (to support digestion, sleep, and bonding), plus gentle postpartum bodywork to support your healing and comfort during a sensitive time.
Interested in getting more information on services or a service package? Email us at leanne@imaginepelvichealth.com or call us directly at (717) 850-8821.
