Pelvic health
Pelvic floor symptoms and diastasis recti are pressure problems, not weakness problems. Here is what is actually happening, how to check yourself at home, and how coordination training resolves it.
Diaphragm on top, pelvic floor at the base, deep abdominals and back around the sides. When these four stop working in time with each other, pressure escapes the weakest point, downward as leaking or heaviness, forward as doming. Strengthening one wall harder does not fix the timing.
A pelvic floor that never fully releases cannot generate a strong contraction either. If you leak, feel heavy or have pain with intimacy, the first job is usually learning to let go, full exhale, full release, before adding any squeeze.
The target is not a closed gap on a tape measure, it is connective tissue that generates tension under load. Progressive deep core work, breath pacing and anti-extension training restore that function.
Book an assessment if you have pain during intimacy, a visible bulge at the vaginal opening, worsening heaviness, bowel symptoms, or leaking that does not improve after several weeks of coordination work. This program complements that care; it does not replace it.
Pelvic floor symptoms show up in women who have never been pregnant too, from heavy lifting, chronic bracing, constipation, high impact sport or just years of shallow breathing. Roots trains coordination and pressure management, which is useful to any body.
Lie on your back with knees bent, place two fingers just above your navel, and lift your head slightly. Feel for the width of the gap and, more importantly, whether the tissue between your abdominals feels springy or soft and sinking. Depth and tension matter more than width. A pelvic health physiotherapist can confirm.
Often not on their own. Many women who leak have a pelvic floor that is already too tight and cannot relax fully, so adding more squeezing makes it worse. Roots trains contraction and release together, coordinated with breath and then with load.
It is common, it is not something you have to accept permanently. Leaking is a signal that pressure is not being managed well through your core canister, and coordination training resolves it for many women. Persistent or worsening symptoms warrant an assessment.
Yes. The goal is restoring tension and function through the connective tissue rather than chasing a gap measurement, and that responds to training at any point postpartum, including years later.
Stop any movement that makes your belly dome or cone, creates downward pressure, or triggers leaking, and swap it for the listed regression rather than quitting altogether. That includes crunches, heavy breath-holding braces and unmodified high-impact work until you pass a screen.
The Pelvic Health Program
A pelvic floor that works, not just one that squeezes. 8 weeks, 4 short sessions / week · 15 to 25 min, with The Roots Guide included.
See Roots, $69