Pelvic Health

Understand and train your pelvic-floor muscles correctly — both contraction and relaxation.

21 days

Week 1: Awareness & Anatomy

Learn where your pelvic floor is, what it does, and how to find the right muscles — awareness comes before any effort.

1. Day 1: Your Hidden Hammock — Action: Body-map moment
2. Day 2: Breathe to Connect — Action: Belly-breath pause
3. Day 3: Three Muscle Roles — Action: Posture check
4. Day 4: Finding the Right Muscles — Action: Wrong-muscle check
5. Day 5: Common Mistakes Men Make — Action: Tension body scan
6. Day 6: Bladder, Bowel & Beyond — Action: Health habit note
7. Day 7: Week 1 Recap & Reflect — Action: One-line journal

Week 2: Contraction, Relaxation & Breathing

Build a balanced practice that trains both the squeeze and the release, coordinated with your breath for best effect.

1. Day 8: Your First Real Contraction — Action: Morning floor exercise
2. Day 9: The Power of Letting Go — Action: Sitting posture reset
3. Day 10: Breath & Pelvic Floor Together — Action: Exhale-and-lift reminder
4. Day 11: Stress and the Pelvic Floor — Action: Stress trigger note
5. Day 12: Building Gentle Endurance — Action: Evening pelvic check-in
6. Day 13: Sleep, Recovery & Muscle Repair — Action: Screen-off wind-down
7. Day 14: Week 2 Recap & Reflect — Action: Progress reflection

Week 3: Coordination, Lifestyle & Long-Term Care

Progress to smarter movement patterns, connect pelvic health to daily life habits, and learn how to maintain what you have built.

1. Day 15: Trying Different Positions — Action: Standing contract-release
2. Day 16: Walking & Whole-Body Movement — Action: Daily step count
3. Day 17: Arousal Awareness & Body Signals — Action: Mindful body check
4. Day 18: The Start-Stop Principle — Action: Pause-and-notice practice
5. Day 19: Communication & Connection — Action: One honest conversation
6. Day 20: Your Maintenance Plan — Action: Physio referral check
7. Day 21: Day 21 Recap & Reflect — Action: 21-day intention letter