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Welcome to Skin Deep & Unfiltered newsletter—your no-BS guide to all things skincare, health, and wellness, straight from your favorite dermatologists.
In episode two we dive into all things pelvic health, and trust us—you need to pay attention to this. Your pelvic floor affects everything from bladder control to sex to posture, and yet, no one talks about it until something goes wrong.
Here’s a sneak peek into some of the amazing advice shared in this episode:
✔️ Why power peeing could be ruining your pelvic floor (and what to do instead)
✔️ The truth about Kegels (spoiler: they’re NOT for everyone)
✔️ The one small change to your bathroom routine that makes a huge difference
Let’s get into it!
1. Are you power peeing? Here’s why you need to stop.
We get it…you’re busy. You finally find time to pee between meetings, school drop-offs, or errands, and you just want to get it over with. So, you sit down, push as hard as possible, and force everything out.
Bad news: this is terrible for your pelvic floor.
Your bladder is a muscle, and when you push, you’re overriding its natural function. Over time, this weakens your pelvic floor and can lead to:
⚠️ Always feeling like you have to pee (even when your bladder isn’t full)
⚠️ Leaking when you sneeze, cough, or laugh (hello, accidental dribbles)
⚠️ Incomplete bladder emptying, which increases your risk of UTIs
What to do instead:
✔️ Sit all the way down. No hovering, your pelvic muscles can’t fully relax if you’re in a squat position over the toilet.
✔️ Lean forward slightly. This helps put your bladder in the best position to empty naturally.
✔️ Breathe and relax. Let your bladder contract on its own, don’t push.
✔️ Try double voiding. Still feel like you need to pee after you stand up? Sit down again and let your body release the rest naturally.
It sounds too simple to matter, but these small shifts help train your pelvic floor to function properly and prevent issues like incontinence and urgency later in life.
2. But wait… should I be doing Kegels?
Kegels get all the hype when it comes to pelvic health, but here’s something no one tells you: they’re not for everyone.
Yes, Kegels help strengthen a weak pelvic floor, but for many women, the real issue is tightness, not weakness. If your pelvic muscles are already too tense (hello, stress clenchers), doing Kegels can actually make things worse.
Signs you might need relaxation instead of Kegels:
➡️ Pain during sex, pelvic exams, or tampon use
➡️ Feeling like you’re “hitting a wall” when trying to insert anything
➡️ Chronic constipation or difficulty emptying your bladder
If any of these sound familiar, focus on relaxing your pelvic floor instead:
✔️ Diaphragmatic breathing. Breathe deep into your belly instead of holding tension in your core.
✔️ Stretching. Poses like Child’s Pose and deep squats help release tight muscles.
✔️ Pelvic floor massage. Yep, it’s a thing…and it works!
The bottom line? Pelvic floor health isn’t one-size-fits-all. The key is knowing what your body needs.
3. The small change to your bathroom routine that makes a HUGE difference
If you’ve ever strained to poop, rushed to finish, or felt like you weren’t “done”, your pelvic floor might be paying the price.
One simple fix? Elevate your feet with a Squatty Potty (or a trash can, or a stack of books—get creative).
Here’s why:
✔️ Your rectum isn’t a straight pipe, it has a natural kink that keeps everything inside until it’s time to go.
✔️ Sitting on a regular toilet doesn’t fully relax your pelvic floor, which means you have to push harder to empty your bowels.
✔️ Squatting (or just elevating your feet) straightens that kink and allows everything to come out effortlessly.
What to do:
➡️ Next time you go to the bathroom, put your feet up on a small stool, a flipped-over trash can, or even a stack of books.
➡️ Lean slightly forward, rest your elbows on your knees, and breathe.
➡️ Don’t hold your breath or push, let your body do its thing.
It may feel weird at first, but trust us, your pelvic floor (and your hemorrhoid-free future) will thank you.
Want more expert-backed pelvic floor tips?
We go deep into this in this week’s episode with Dr. Sarah Pinsker, AKA the Vagina Whisperer, one of the top pelvic floor specialists out there. She breaks down exactly how to take care of your pelvic health, what symptoms to look out for, and when to see a specialist.
🎧 Listen now on Apple Podcasts or Spotify.
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