When I first shared about my pelvic floor journey, I was just beginning to understand what was actually going on with my body. I’m a mom of two littles, Max (5) and Zoey (2), and like so many women, I had accepted that pain and discomfort from the pelvic floor was just something that “happens” after having babies. But it’s not normal.
Rebuilding Strength and Confidence From the Inside Out
What started as frustration and confusion slowly turned into awareness and eventually, a plan. Once I began pelvic floor therapy, it wasn’t a quick fix. It was a seven-month process filled with consistent visits to my physical therapist, plenty of homework and real changes to how I moved in the gym. It required patience, humility and a willingness to start over in some ways but it’s also what truly helped me rebuild strength and confidence from the inside out.
Let me back up to my very first visit because if you’re considering pelvic floor therapy, this part’s important. When I recommend pelvic floor PT to other moms, I always tell them this up front: it does include an internal exam, similar to a Pap smear. Some women hesitate once they hear that, but I’m here to tell you, it’s absolutely worth it. How your body feels and moves afterward far outweighs any brief discomfort during the exam.
I wish I could tell you it only took a few visits to my pelvic floor therapist and I was good as new but nope. It took time and effort. For a while, I went to therapy twice a week and had homework to do in between sessions. We focused on developing coordination in my pelvic floor, improving internal hip rotation, stretching tight hip flexors, strengthening my core and addressing diastasis recti (that’s when the two long abdominal muscles, the rectus abdominis, separate during pregnancy).
Breathing Right, Hip Mobility and Proper Alignment
Those first few sessions put a big emphasis on breathing and core connection. Learning how to actually use my breath to support my pelvic floor was humbling. As a personal trainer and yoga instructor, I thought I knew how to breathe properly but turns out, I didn’t. We also worked a lot on hip mobility and proper alignment to help everything function better together.
And then there was the homework. Oh, the homework. Every week, I had a handful of small, specific exercises to do at home. They seemed so simple at first, but they made a huge difference over time. I started being more mindful of how I lifted weights at the gym, how I got up off the floor, even how I carried my kids. It wasn’t about doing more, it was about doing things differently.
Little by little, I started to notice changes: less pain, better control and a new sense of awareness in how my body moved. It wasn’t always easy (or glamorous), but it was progress and that was everything.
Eventually, my in-person sessions went from twice a week, to once a week, to every other week as I improved. I started pelvic floor therapy when my daughter was five months old and finished when she turned one. A year later, I still incorporate the movements I learned into my workouts and daily life. Sometimes when my hips tighten up or my low back starts to ache, I know exactly which movements to bring back into rotation for relief.
The Importance Of In-Person Pelvic Floor Therapy
If you haven’t noticed, I’m a huge advocate for pelvic floor physical therapy. The internet is great for general information, but when it comes to your pelvic floor: see a specialist in person. There’s an enormous spectrum of issues that can affect how you function, and no online video can account for all of that. Just because an influencer swears by a few exercises doesn’t mean they’re right for you or your body. You deserve individualized care and movement that’s tailored to your specific needs.
Pelvic floor therapy changed everything for me, not overnight, but over time. It gave me back confidence, strength and connection to my body that I didn’t even realize I had lost. If you’re struggling with pain, leaking or just feeling “off,” please know that you don’t have to live with it. Find a pelvic floor physical therapist, ask questions and be open to the process. Your body deserves that kind of care and so do you.
Cassidy Vineyard Pflanz
I’m originally from North Platte, NE, and Lincoln has been my home for more than a decade. My husband, Justin, and I have been married for almost ten years. We welcomed our first child, Maxwell, during the pandemic, and our youngest, Zoey, arrived in a much calmer chapter of history.
Justin and I are both small business owners—his in the motorsports industry, and mine as a personal trainer and social media manager. Our flexible schedules have allowed us to prioritize family life. When I have a spare moment, you can find me diving into photography, a good book, a favorite podcast, or the kitchen. Motherhood may not be as glamorous as social media makes it out to be—it’s demanding, exhausting, and often messy—but I can’t wait to share the beautifully messy journey with you!
