When people think about physical therapy, they usually picture muscles, joints, and maybe a few stretches.

But what if we told you that your organs need movement too?

If you’ve been dealing with:

• Constipation
• Bloating or sluggish digestion
• Irregular or painful periods
• Pelvic discomfort

There’s a lesser-known, highly effective treatment that might help: visceral mobilization.

What Is Visceral Mobilization?

Visceral mobilization is a gentle, hands-on therapy that focuses on the mobility and function of your internal organs—like your intestines, uterus, bladder, and surrounding tissues.

Why Organ Mobility Matters More Than You Think

Just like muscles and joints, your organs are meant to move and glide with your body. But things like:

• Stress
• Surgery or scar tissue
• Inflammation
• Hormonal changes

can cause restrictions in these tissues.

When that happens, your body doesn’t function as efficiently—and symptoms start to show up.

How Visceral Mobilization Helps Constipation

Why Digestion Slows Down

Your digestive system relies on coordinated movement. If the tissues around your intestines become restricted, it can slow things down—literally.

How Treatment Supports Regularity

With visceral mobilization, we use precise, gentle techniques to:

• Improve mobility of the intestines
• Enhance circulation and nervous system input
• Support more natural, regular bowel movements

Many patients report feeling less bloated, more regular, and more comfortable after treatment.

Can Visceral Mobilization Help Irregular Periods?

The Role of Circulation and Tissue Mobility

Your reproductive organs also depend on healthy mobility and circulation.

Restrictions around the uterus and surrounding structures can contribute to:

• Cramping
• Irregular cycles
• Pelvic pain or heaviness

Supporting Hormonal and Pelvic Health

Visceral mobilization can help improve:

• Blood flow
• Tissue mobility
• Nervous system regulation

All of which support more balanced pelvic function.

Why It’s a Missing Piece in Pelvic Floor Therapy

Here’s something most people don’t realize:

You can do all the pelvic floor exercises in the world—but if the surrounding organs aren’t moving well, you may not get the results you want.

That’s why at Breathe. Physical Therapy & Wellness, we integrate visceral mobilization all the time into pelvic floor therapy.

It helps:

• Reduce pressure on the pelvic floor
• Improve coordination between systems
• Enhance outcomes for issues like constipation, pain, and dysfunction

Specialized Care Matters: Our Approach at Breathe.

Visceral mobilization isn’t something every clinic offers.

At Breathe, we’re proud to have a therapist specially trained in visceral mobilization techniques, allowing us to treat these issues with a deeper, more comprehensive approach.

This isn’t a one-size-fits-all treatment—it’s highly specific, individualized, and based on how your body is functioning.

You Don’t Have to “Just Live With It”

Too often, people are told that constipation or irregular periods are just something to manage.

But your body is always communicating—and these symptoms are signals, not inconveniences to ignore.

If something feels off, there’s usually a reason.

And more importantly—there’s often a solution.

If you’re dealing with digestive or pelvic symptoms and haven’t found relief, it might be time to look beyond the usual approaches.

At Breathe., we’re here to help you feel better—from the inside out.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Chances are you’ve been told at some point: “Just do your Kegels!” Leak a little when you sneeze? Kegels. Just had a baby? Kegels. Want to prevent problems later? More Kegels.

But here’s something most women are never told:

Not everyone needs to tighten their pelvic floor.

In fact, many women actually have overactive pelvic floor muscles — muscles that are already too tight.

Think about that for a second. If a muscle is tight all day long, squeezing it more won’t fix the problem. It can actually make things worse.

What is The Pelvic Floor?

Your pelvic floor is a group of muscles at the bottom of your pelvis. They help support your bladder, uterus, and bowels. They also play a big role in bladder control, bowel movements, and intimacy.

These muscles are supposed to move. They should tighten when needed, but they should also relax and lengthen.

That’s where many women get stuck.

The Problem With “Kegel All Day”

Overactive Pelvic Floor: Signs and Symptoms

Some women are walking around clenching their pelvic floor without even knowing it. It becomes a habit — like shrugging your shoulders when you’re stressed.

Overactive pelvic floor muscles can lead to:

• Pelvic pain
  
• Pain with intercourse
  
• Trouble starting urine flow
  
• Feeling like you can’t fully empty your bladder
  
• Constipation
  
• Low back or hip pain

Everything in our bodies is connected. If you’re someone who clenches your jaw, tightens your shoulders, or holds your breath when stressed, there’s a good chance your pelvic floor is doing the same thing.

When Was the Last Time You Checked In?

Body Scan: How Tension Travels From Head to Pelvis

For a lot of us, life moves fast. We’re busy. We’re working, parenting, meal planning, answering emails, and solving everyone else’s problems.

We can’t even take five minutes to pause and scan our bodies to see where we’re holding tension.

Try this right now:

• Is your jaw tight?
  
• Are your shoulders lifted?
  
• Are you holding your breath?
  
• Is your belly pulled in?
  

If so, your pelvic floor might also be gripping.

What Is Pelvic Floor Down Training?

The Role of Breath in Pelvic Floor Health

Pelvic floor down training focuses on helping the muscles relax, release, and lengthen instead of tightening.

Breathing is key.

When you inhale, your diaphragm moves down. Your ribcage expands. Your belly gently rises. At the same time, your pelvic floor should naturally release and lengthen.

On the exhale, it gently recoils.

This movement is normal. It’s healthy. It’s how your body was designed to work.

But when we’re stressed, we often breathe shallowly into our chest. That stops the natural movement of the pelvic floor and keeps it tense.

Start Simple: Relaxation Techniques You Can Do Today

You don’t need fancy equipment. You don’t need to “work harder.”

Start with this:

1. Find a comfy spot.
   
2. Place one hand on your ribs and one on your belly.
   
3. Inhale slowly through your nose.
   
4. Let your ribs expand and your belly gently rise.
   
5. Let air fill your pelvic floor. Imagine you are breathing in a light that travels all the way from your nose to your knees.
   
6. Exhale slowly (and for as long as you can!)  and feel everything gently return.

Before You Add More Kegels: Give Yourself Permission to Let Go

Before you add more Kegels to your day, ask yourself:  Do I need to tighten more — or do I need to learn how to let go?

Sometimes healing starts not with squeezing harder, but with finally giving yourself permission to soften.

If you’ve been struggling with tension or discomfort, our women’s health specialists can guide you in learning how to relax—and strengthen—your pelvic floor safely.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

If you’ve ever felt embarrassed by bladder leaks or frustrated by the cost of pads and liners, you’re not alone. Many women experience urinary incontinence, but few realize there’s a proven, non-invasive solution: pelvic floor physical therapy! At Breathe. Physical Therapy & Wellness, we believe in empowering you to take control of your body. This means no more hiding pads or “just dealing with it.”

What Is Pelvic Floor PT?

Your pelvic floor is a group of muscles that support your bladder, uterus, and bowels. When these muscles are weak or not working properly, it can lead to leaks, pressure, or discomfort. Pelvic floor PT helps retrain and strengthen these muscles through targeted exercises, breathing techniques, and lifestyle changes.

Confidence Over Convenience

Many women go straight to relying on pads or liners to manage leaks, but these are temporary fixes to improve comfort that don’t address the root cause. Pelvic floor PT offers a long-term solution, helping you regain control and confidence. We don’t want you to live your life worrying about accidents during workouts, bouts of laughter, or sneezes. 

Saving Money in the Long Run

The cost of incontinence products adds up over time. Investing in pelvic floor PT can reduce or eliminate the need for these products, leading to significant savings! Plus, it can help you avoid more expensive treatments or surgeries down the line.

More Than Just Bladder Control

Pelvic floor PT isn’t only about stopping leaks. It can also improve posture, reduce pelvic pain, enhance sexual function, and support overall core strength. By addressing the underlying issues, pelvic floor PT contributes to better overall health and well-being.

4 Ways To Help Your Bladder Today

Here are some things you can try today to combat leakage:

1. Check in on what you’re drinking: Caffeine and carbonated beverages can contribute to bladder irritation and leakage.
2. Log your voids: Are you waiting too long between going to the bathroom to empty your bladder? A normal, healthy bladder should empty every 3 hours during the daytime. If you’re holding it longer (4+ hours), try going to the bathroom more frequently.
3. Check in on your breathing: Are you holding your breath while you move around? Think about exhaling during effortful movements/transitions.
4. Assess your posture: Look in the mirror! Are your hips shifted forward? Make sure your hips are in line with your shoulders, so you’re actively using your glutes throughout the day.

Take the First Step to Confidence With Breathe Physical Therapy & Wellness

If you’re tired of relying on pads and ready to take control, pelvic floor PT might be the answer. At Breathe. Physical Therapy & Wellness, we’re here to support you every step of the way. Let’s work together to build strength, confidence, and freedom from pads!

Note: This blog post is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for personalized recommendations.

Let’s get real! Leaking urine isn’t something you have to live with. It might be common, especially after childbirth or during high-impact activities—but it’s not normal, and you deserve better.

Whether you’ve had twins, are crushing it at the gym, jumping on the trampoline, or just sneezing with a full bladder—your body is capable of controlling your bladder.

Stress urinary incontinence (SUI) is the involuntary loss of urine triggered by pressure from things like coughing, jumping, or lifting. If it’s interfering with your life, it’s worth addressing.

Ready to take back control? Try these 5 steps and tell us how it goes—we’re here to support you every step of the way.

1. Breathe.

As you breathe in, try to feel your pelvic floor relax, or stretch downward between your legs, just a tiny bit. As you breathe out, do a little pelvic floor muscle contraction (Kegel), or pull your pelvic floor muscles up between your legs. Keep your stomach relaxed as you exhale- try not to tighten your abs when you breathe out and kegel. For people who pee their pants, this usually feels backwards, but keep trying, you’ll get it. 

2. Strengthen Your Glutes

There are SO many ways to activate your glutes. Let’s make it simple and start with bridges, squats and step ups. Make sure you can feel the “butt” muscles working. Once you get the movement down, you’ll want to focus on exhaling WHILE you do your bridge/squat/step up. It is definitely challenging at first, but go slow and you will start to get it.

3. Look in the Mirror at Your Posture

A lot of women tuck their butts under and lift their chests after they have babies. This is not ideal if you’re peeing your pants.  Untuck your butt, relax your glutes and point your chest straight ahead, instead of at the sky. Stretch yourself taller. Thank us later.

4. Check What Your Drinking

Take inventory of your drinking habits. Are you drinking a pot of coffee before you workout? Or a really carbonated energy drink? Any diuretic or carbonated drink can be considered a bladder irritant which can be contributing to your leakage. Try drinking less irritants and more (plain) water, and see how it affects you!

5. Relax Your Pelvic Floor Muscles & Abs

We don’t do a bunch of bicep curls and then walk around with our elbows bent, keeping our biceps super tight, ready for action all day. Nor should we do this with our pelvic floor and abdomen. If we strengthen our trunk muscles and then relax them, they will get stronger and thicker and more coordinated and will know how to do their job without you voluntarily holding everything so dang tight all day long. Let that belly gooooo.

Trust an Expert Physical Therapist To Assist Your Stress Incontinence Relief

Do these simple steps seem not so simple? Need more guidance? Reach out to your expert local pelvic floor physical therapists at Breathe. PTW serving Eastern Iowa communities such as North Liberty, Cedar Rapids, and Iowa City. Or, contact us in West Des Moines, serving the Central Iowa area. In-person or virtual sessions are available! At Breathe. PTW, we create a safe, understanding environment where women of all backgrounds can receive the physical therapy, pregnancy, postpartum, and mental health resources they need to live a fruitful life. 

Get in touch with our team and schedule an appointment to relieve your stress incontinence!

Our bodies are ultimately pressure systems, and each body has various “openings” where this pressure is managed. These include the pelvic floor, the diaphragm, and the throat (or glottis). For everything to work in sync, these openings need to align properly. When they don’t, it can lead to issues like jaw pain, headaches, and even urinary incontinence.

1. Inhale deeply, expanding your belly outward to feel your pelvic floor stretch and open.
2. Hold for four counts.
3. Exhale slowly for eight counts, letting your body relax and become heavy.

This kind of breathing can help “reset” your alignment, manage pressure within your body’s openings, and even reduce the risk of issues like prolapse or incontinence.

Pelvic Floor and Jaw Pain Are Connected—Let Breathe. Physical Therapy & Wellness Help

If you experience jaw pain, TMJ, tension headaches, or pelvic floor issues and feel overwhelmed or anxious, know that these issues may be connected. Proper alignment, pressure management, and relaxation techniques can make a world of difference.

If you have questions or personal experiences with this, please comment below. We’d love to hear your stories and how you’ve managed similar issues. Who knew the pelvic floor and jaw were related? If you need extra support, get in touch with our PT team! Here’s to better alignment and less pain!

I have been doing 100 kegels a day and I still feel like my bottom is falling out or peeing my pants!  Is this you? Did you know if a muscle is tight or has a knot, it won’t function correctly? Sometimes we need to lengthen, stretch, or relax the pelvic floor muscles in order for them to be strong!

Your kegel muscles (what we call your pelvic floor) are no different than other muscles in your body. They can get taut bands, tightness or ‘knots’ in them. This tightness (overactive pelvic floor) can occur from stress, pregnancy, childbirth, surgeries, trauma, overuse or injury. Your kegel muscles are part of your core. If your abs, hips, or other core muscles are weak, the pelvic floor muscles may get tense or overworked to give your body stability.  

Pain, anxiety, holding a kegel or holding your breath during exercise can also lead to tight pelvic floor muscles. Overworked, shortened and fatigued muscles won’t function as we need and can cause or increase symptoms that feel like ovary pain, endometriosis, or even pudendal neuralgia. 

In order for a muscle to be strong, the muscle fibers need to move through its full range of motion.  If it starts out shortened/tight, there isn’t much room to get to full contraction. The ability to relax the pelvic floor muscles allows them to rest and prepare to contract again. A pelvic floor physical therapist can identify tight pelvic floor muscles and help you to relax them. Learning to properly breathe, relieve overall stress and tension, and a full assessment of your surrounding muscles and joints are also important.

For help with learning to relax your pelvic floor muscles, here is a great video.

Breathe. Physical Therapy & Wellness Helps Women With Pelvic Pain

The answer is we need to do BOTH, relax and strengthen our pelvic floor muscles to address pelvic pain, pressure, and continence. Good length and strength allows for optimal bowel & bladder health and support of pelvic organs. If you are having trouble with pelvic pain, bladder leakage, constipation, or have any questions, contact a pelvic floor physical therapist at Breathe. Contact our team in North Liberty or Des Moines! 

“Is that what it’s supposed to look like down there?” – YES!

Ever meet a friend out for dinner and talk about your vulva like you do about your current skincare routine? Probably not! 

Internally, many people feel uncertain or insecure because they think their vulva looks different from what they’ve seen in the media or heard from others. But here’s the truth: every vulva is different, and that’s perfectly normal.

What Is a Vulva?

The vulva refers to the external genital organs of a female, including the labia (inner and outer lips), clitoris, and vaginal opening. Many people misuse the word “vagina” to describe this entire area, but the vagina is actually just the internal canal, while the vulva is everything on the outside!

Just like eyebrows, hands, or any other part of our bodies, vulvas come in all shapes, sizes, and colors. Here are some common ways vulvas can differ:

Labia Size and Shape

The labia majora (outer lips) and labia minora (inner lips) can vary greatly. Some people have larger inner labia that extend past the outer labia, while others have smaller or shorter ones. Neither is “better” or “more normal.” Both are perfectly healthy.

Color

Vulvas can range in color from light pink to dark brown, and the color can vary even within one person’s vulva. Hormonal changes, skin tone, and genetics all play a role in this natural difference.

Texture

Some people have smoother skin around the vulva, while others may notice small bumps or folds. These textures are usually harmless and normal, caused by hair follicles, glands, or natural skin variations.

Clitoral Size

The clitoris, which is responsible for sexual pleasure, can be more prominent in some people and smaller in others. It’s hidden under the clitoral hood but may appear differently depending on the person. Regardless of its size, the clitoris functions the same way for everyone.

Asymmetry

It’s common for the labia to be uneven. One side might be larger or shaped differently than the other, just like how one foot or breast might be slightly different from the other!

Breathe. Physical Therapy & Wellness Supports Vulvar Health

While there’s a wide range of what’s normal when it comes to appearance, it’s important to pay attention to your vulvar health. Changes in color, texture, or unusual discomfort (e.g. itching, burning, redness) could indicate an infection or other underlying health issue. If you notice significant changes or experience pain, it’s always a good idea to consult your healthcare professional. If you’re unsure, reach out to us! We would be happy to provide some guidance or answer any further questions! With offices located in central and eastern Iowa (Des Moines and North Liberty), we’d love to help.

Conclusion: Celebrate Your Unique Body

There’s no “perfect” vulva, just like there’s no perfect body. Every vulva is unique, differing in shape, size, and color. Embracing and accepting these differences is a big part of self-love and body confidence.

Remember that your vulva is unique to you!  It’s as unique as your facial features, smile, laugh and personality! Celebrate that, because it’s a beautiful thing.

Going to the bathroom is a natural bodily function, yet it’s a topic many people feel uncomfortable discussing openly. However, having difficulty while on the toilet is a common problem that can lead to discomfort and even health issues if not addressed properly. Fortunately, there are several simple strategies you can incorporate into your daily routine to make pooping easier and more efficient.

Stay Hydrated With Lots of Water 

Dehydration can lead to hard, dry stools, making it harder to pass waste. Ensure you’re drinking an adequate amount of water throughout the day to keep your stool soft and easy to pass. A good goal is around 60-80oz of water per day. If you are drinking way more than this, it could lead to increased urinary frequency, urgency, and leakage issues!

Fiber-Rich Diet

Fiber plays a crucial role in promoting healthy digestion and regular bowel movements. Incorporate fiber-rich foods such as whole grains, fruits, vegetables, legumes, and nuts into your diet. These foods add bulk to your stool and help it move more smoothly through your digestive tract. Fiber is best absorbed when we get it regularly through the day in our diet vs with a fiber bar all at once.

Regular Exercise To Promote Bowel Activity

Physical activity stimulates the GI system and increases blood flow which can help with more frequent bowel movements. Aim for at least 30 minutes of activity most days of the week to keep your digestive system functioning optimally. Even a brisk walk can help stimulate bowel activity and make pooping easier.

Establish a Routine To Help Your Body Have Consistent Bowel Movements

Try to establish a regular schedule for going to the bathroom. This can help train your body to have bowel movements at consistent times each day, making it easier to empty your bowels when needed. Set aside time each morning or after meals when you’re most likely to have a bowel movement and allow yourself to relax and let nature take its course. We often lead such rushed and busy lives that we don’t allow ourselves to act on urges to have bowel movements!

Proper Posture for a Relaxed Pelvis

The way you sit on the toilet can affect your ability to poop comfortably. Consider using a stool or a squatty potty to elevate your feet and mimic the squatting posture while sitting on the toilet. This position allows our pelvic floor muscles to relax!

Manage Stress To Relieve Muscle Tension

Stress and anxiety can have a significant impact on your digestive health. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature to help calm your mind and body. Managing stress can help regulate your digestive system and make pooping easier and more comfortable. When we are stressed, we have increased muscle tension and that can make it more difficult for our pelvic floor muscles to relax and allow stool to pass through.

Time for Cleanup- Use Products That Promote a Healthy Pelvic Environment

The best type of toilet paper is a chlorine-free toilet paper with no added dyes, inks, or fragrances. This means there are fewer chemicals in the product which decreases the risk of skin irritation. It is important to remember to wipe front to back to decrease any fecal matter from making contact with the urethra, which could lead to potential bacterial infections. If you have difficulty with feeling like you can’t get “clean” after having a bowel movement, consider a bidet that attaches to your toilet or peri bottle to help rinse the area to avoid aggressive wiping.

Consider your choice of underwear as well! Cotton, brief cut underwear is recommended for its breathable and moisture-wicking properties. Unlike synthetic fabrics, cotton allows air to circulate freely around the genital area, reducing the risk of excess moisture buildup, which can create an environment conducive to bacterial or fungal growth.

Tackle Your Constipation With Help From Breathe. Physical Therapy & Wellness

Tackling constipation involves a combination of mindful choices and proactive steps. Whether it’s adjusting our diet to include more fiber-rich foods, staying hydrated, staying active through regular exercise, or seeking professional advice when needed, taking charge of our digestive health is key. By understanding the importance of balance and consistency in our habits, we can alleviate discomfort and promote long-term well-being. Remember, our bodies thrive when we treat them with care and respect, so let’s empower ourselves with knowledge and action to enjoy a life free from the discomfort of constipation. 

If you try all of these things and it doesn’t work physical therapy at Breathe. In Des Moines and Iowa City can assess your pelvic floor to find out if that is the culprit!

Click here — or call 515-255-3932 / email contactus@breatheptw.com to schedule a consultation.  Virtual appointments available throughout the U.S. 

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

Does your “time of the month” come with bloating, cramping, nausea, mood changes, constipation, anxiety? Thankfully, we’re not completely helpless. Research tells us that exercise can help to reduce both physical and psychological symptoms of premenstrual syndrome (PMS).

Exercise can significantly alleviate premenstrual syndrome (PMS) and period symptoms for several reasons. Let’s explore further how physical activity helps manage these symptoms:

7 Ways Exercise Helps Alleviate PMS Symptoms

1. Reduces Pain

Exercise releases endorphins (aka the body’s natural painkillers) which can help reduce menstrual cramps with PMS. Endorphins also improve mood and provide a sense of well-being! Who doesn’t love that!

2. Enhances Mood

Physical activity helps regulate serotonin, which plays a large role in mood regulation. Regular exercise can reduce symptoms of depression and anxiety commonly experienced during PMS and your period.

3. Improves Circulation

Exercise boosts blood flow, which can help reduce symptoms of bloating and swelling. Improved circulation also ensures that oxygen and nutrients are being delivered to your muscles and tissues, helping to reduce cramps.

4. Regulates Hormones

Regular physical activity helps to maintain a balance of hormones, which can be particularly beneficial for managing PMS. Large fluctuations in your hormones are a significant contributor to PMS symptoms, and exercise helps keep these fluctuations in check!

5. Reduces Stress

Exercise is a well-known stress reliever – no surprise here! Activities such as yoga, walking, or swimming can lower stress levels, which, in turn, can decrease the severity of PMS symptoms like irritability and fatigue. Our best advice? Pick a type of exercise you ENJOY!

6. Boosts Energy Levels

Engaging in physical activity can combat the fatigue and lethargy that often accompany PMS and menstruation. Exercise increases overall energy levels and helps maintain a more consistent level of physical and mental energy.

7. Promotes Better Sleep

Sleep is SO important! Regular exercise can improve sleep quality, which is often disrupted during PMS and your period. Better, restful sleep can help mitigate the mood swings, fatigue, and irritability associated with PMS.

Research & Evidence Behind Exercise & PMS 

There are so many studies that support the positive effect of exercise on PMS and period symptoms. For those of you looking for more data on this topic, a study published in the Journal of Education and Health Promotion found that women who engaged in regular aerobic exercise experienced a significant reduction in PMS symptoms​ (CCJM)​. Another study in the Journal of Clinical and Diagnostic Research highlighted the benefits of yoga and stretching in reducing menstrual pain and discomfort​ (CCJM)​. Again, pick whichever exercise you enjoy!

Let Breathe. PTW Help You Feel Comfortable During PMS

Incorporating regular exercise into your routine can offer HUGE relief from PMS and period symptoms. Whether through cardio, strength training, or yoga, physical activity is a powerful tool for managing the physical and emotional challenges of menstruation.

Self care has major payoffs! Exercise is just one of the many ways we can love and care for our premenstrual bodies. At Breathe., we want all humans to feel comfortable moving in their bodies. If exercise is uncomfortable or painful for you, make an appointment. We’re in Des Moines, Iowa and also near Iowa City & Cedar Rapids.

*Disclaimer: these techniques may not improve severe PMS or period symptoms if you have an underlying health condition. If your periods are impacting your mental and physical health or you are unable to work or exercise due to the severity of your symptoms, please reach out to a healthcare professional.

Reference:
1. Phillips, N. A., & Bachmann, G. A. (2018). Genitourinary syndrome of menopause: Common problem, effective treatments. Cleveland Clinic Journal of Medicine, 85(5), 390-398. https://doi.org/10.3949/ccjm.85a.15081

A pessary is used to help treat the symptoms of pressure, heaviness, incontinence and/or pain. The concept of a supportive device for the pelvic organs has been around since Hippocrates, although health providers have made many, many improvements to the original wine-soaked pomegranate they used in 400 B.C.!

Sometimes, as we grow older or after having babies, our muscles can get tired. This can make our organs, like the bladder or uterus, feel a bit lax. That’s where these pessaries come in – they’re light support (like a bra) ensuring everything stays where it should. Getting a pessary is like getting a little extra hug for our insides, making sure everything is secure and happy.

What Exactly Is A Pessary?

These devices aren’t just for women in menopause – they can be useful at any age and are actually very common. In fact, 86% of gynecologists use them daily when treating patients, and they are approved to be worn during pregnancy!

How Do I Get a Pessary?

Fittings

Pessaries are not one-size-fits all and require a fitting. But don’t get discouraged if the first one you have doesn’t feel quite right – there are plenty of changes that can be made to ensure a comfortable fit as well as a reduction in symptoms. Most studies report an 85% fitting success rate.

• How do I know if it fits right?
  • It sits comfortably
  • It stays in place without falling out
  • You are able to use the bathroom without any issues

Follow Up Appointments

Your provider will schedule follow up appointments to ensure proper fitting and make adjustments as needed.

Should I Consider A Pessary?

Pelvic Organ Prolapse (POP)

Research has shown that pessaries are able to prevent surgical interventions thought to be required for pelvic organ prolapse. In addition, some research has even shown pessaries have the same effects as surgical interventions. Severity (or level of grade) of your prolapse has not had any influence on pessary fittings.

Postpartum

Pessaries may even be used between pregnancies to position pelvic organs during the healing phase.

Symptom Management

Three months using a pessary can improve symptoms, improve quality of life and improve a person’s perception of their body image. They can also provide support WHILE going through physical therapy to allow for more efficient strengthening. This means that you may not need the pessary forever!

How Do I Care For A Pessary?

• Wear Schedule – Pessaries can be worn for hours, days, or weeks up to 3 months before requiring removal for cleaning, and you can insert/remove them by yourself.
• Call Provider – if you have concerns or questions after your pessary has been fitted.
• Shelf Life – Most pessaries last a very long time – they are made out of medical grade silicone and can be sanitized very easily.

What Role Does My Physical Therapist Play?

Education

Physical therapists are able to provide extensive education on the benefits of pessaries and whether you may be an appropriate candidate for a pessary fitting.

Fitting

At Breathe., we have trained, experience Physical Therapists to fit you for a pessary directly in our clinic to see if this is the right intervention for you!

Peace of Mind

Pessaries should not be a source of fear. A physical therapist can address any concerns, reservations, and fears about pessaries and hopefully provide you comfort and peace of mind moving forward.

Breathe. PTW, Iowa’s Top Women’s Health Clinic, Provides Holistic Pelvic Support