http://cultivateyourwellbeing.com/

Cultivate Your Wellbeing, 1001 W Glen Oaks Lane Suite 112, Mequon, WI (2026)

06/12/2026

Friday Favorite: Cat/Cow for Pelvic Floor Awareness

This week’s favorite is a simple one, but it can be so helpful when we slow it down and use it for awareness.

Cat/cow is often thought of as a spine mobility exercise. And it is. But it can also be a gentle way to explore how your pelvis, breath, spine, and pelvic floor move together.

The pelvic floor is not just something we squeeze.
It is not just “weak” or “strong.”
It is dynamic. It responds to breath, position, pressure, movement, and load.

Try this imagery:
-As you move into cow, imagine your sitting bones gently widening. You may picture the base of the pelvis becoming more spacious.
-As you move into cat, imagine your sitting bones moving slightly toward each other. You may picture the base of the pelvis gathering or narrowing.

There is no kegel here.
No forcing.
No pushing.
No gripping.
No need to make anything happen.
Just noticing.

This kind of awareness can be really helpful if you are working through pelvic heaviness, pressure, pelvic floor tension, or feeling disconnected from your body. Before we ask the pelvic floor to coordinate during harder exercises like squats, lifting, running, or impact, it can help to first notice that the pelvic floor is designed to move and respond.

This should feel gentle and comfortable. If it brings on pain, pressure, heaviness, or worsening symptoms, that is a good reason to check in with a pelvic health physical therapist.

Your body is not broken. Sometimes it just needs more awareness, support, and coordination.

06/10/2026

Pelvic heaviness postpartum can feel confusing and honestly, pretty scary.

You may feel pressure, fullness, or heaviness when you return to running, lifting, squats, jumping, or even longer walks. And if you have heard of prolapse, it makes sense that your first thought might be:
“Is this prolapse?”

Sometimes, yes. Pelvic heaviness can be related to pelvic organ prolapse.

But it can also be related to a tight or overactive pelvic floor, poor pressure management, core coordination, constipation, fatigue, exercise progression, or a combination of factors.

This matters because the treatment is not always the same.
👉🏼 Some people need more support and strengthening.
👉🏼 Some people need relaxation and downtraining first.
👉🏼 Some people need help coordinating breath, core, pelvic floor, hips, and movement.

Many people need a combination.

And this is why “just do kegels” is not always the answer. Your symptoms are real, but they are not a life sentence. They are information that can help us build a better plan.

The goal is not to make you afraid of exercise.
The goal is to help you return to movement with more confidence.

📖 New blog: Pelvic Heaviness Postpartum: Prolapse or Tight Pelvic Floor?

Read the full post on the blog or schedule a pelvic health physical therapy evaluation if this sounds familiar.

06/08/2026

Monday Morning Coffee Chat ☕️

Pelvic heaviness with exercise after birth (or later in life!) can feel really scary.

If you have ever felt pressure, fullness, or heaviness with running, lifting, squats, or higher-impact exercise, your first thought may be:

“Is this prolapse?”

Sometimes, yes, pelvic heaviness can be related to prolapse. But it can also be related to a tight or overactive pelvic floor, pressure management, core coordination, fatigue, constipation, or a combination of factors.

And this distinction matters because the treatment is not always the same.

This topic is personal for me, too. After having my twins, I experienced prolapse and noticed heaviness when I returned to running and lifting. Over time, I learned that some of the pressure I was feeling was actually coming from pelvic floor tension and coordination, not just the prolapse itself.

That changed the way I approached my recovery.

Sometimes we need strengthening. Sometimes we need relaxation. Sometimes we need better pressure management, movement strategy, or a more gradual return to exercise.

Most of the time, we need an individualized plan.

The goal is not to make you afraid of movement. The goal is to help you understand what your body is telling you and build confidence as you return to the things you love.

New blog coming tomorrow:
Pelvic Heaviness Postpartum: Prolapse or Tight Pelvic Floor?

If this sounds familiar, you do not have to figure it out alone.

06/05/2026

Friday Favorite: Foam Roller Pec Stretch

This is one of those simple mobility exercises that just feels so good — especially if you spend a lot of time rounded forward: Feeding a baby, Desk work, Driving, Carrying kids, Phone scrolling, Computer work, Racket sports, etc.

We love doing this on a foam roller because the roller gives your body feedback. If your ribs start to lift, your upper back comes away from the roller, or your low back arch increases as your arms move, you can feel it and adjust.

To set up, lie lengthwise on the foam roller with your head, upper back, and pelvis supported. Keep your spine and pelvis neutral. It is okay if there is a small space between the roller and your low back, but your upper back and ribs should stay connected to the roller and your low back arch should not increase.

From there, try slow “snow angel” movements.
-Start with your arms mostly straight and move them overhead and back down toward your sides in a range that feels tolerable.
-Then try the same idea with your elbows bent in a goalpost or cactus shape. This changes the angle and can target different areas through the chest and front of the shoulders.

This can be a moving mobility exercise, or you can pause and hold the stretch anywhere that feels helpful.

*The goal is not to force your arms to the floor. The goal is to feel supported, keep your ribs soft, breathe gently, and let your chest and shoulders open in a way your body can tolerate.

Try this for 1–3 minutes and notice how your chest, shoulders, posture, and breath feel afterward.

Save this for your next posture reset.

06/04/2026

June is Pride Month

At Cultivate Your Wellbeing, pelvic health care is for every body. We treat people of all genders and believe every person deserves care that feels respectful, informed, and compassionate.

Pelvic health symptoms can already feel vulnerable to talk about. No one should have to worry about being dismissed, misgendered, judged, or made to feel uncomfortable when seeking help for pain, bladder symptoms, bowel concerns, sexual health, pregnancy/postpartum recovery, pelvic surgery recovery, or core and pelvic floor symptoms.

Our goal is to create a space where you feel listened to, respected, and supported in your body.

You are welcome here.

06/03/2026

Postpartum… but now school is out. 😅
👶🏽 The baby still needs you.
👦🏻 The big kids need you.
🥨 The snacks need restocking.
🧺 The laundry somehow doubled.
🤯 Someone is always asking for something. And the “routine” you were barely holding onto may suddenly be gone.

Summer can be fun and beautiful — but it can also be a lot, especially if you are pregnant, newly postpartum, or trying to care for your body after birth.

Your recovery still matters.

Even when schedules are messy.
Even when naps are unpredictable.
Even when everyone else’s needs feel louder than yours.

You do not need a perfect routine to support your healing. Small things can still count:
-A few minutes of breathing.
-A short walk.
-Your PT exercises broken into tiny pieces.
-Asking for help before you are completely depleted.

Pelvic health physical therapy can help you return to movement, rebuild strength, support birth recovery, and feel more like yourself again — in a way that fits your actual life.

Pregnant or postpartum this summer? We’d love to support you. (Don’t have childcare? Let our admins know and we are happy to play with your kids during your session!)

06/01/2026

Monday morning ☕️ chat: End-of-school-year energy is real. 😅

Spring sports, tournaments, gardening, school events, work, appointments, changing routines, and everyone needing something can make it really easy to fall into an all-or-nothing mindset.

We hear this a lot:

“I don’t have time for my full workout, so I’ll do nothing.”
“My symptoms flared, so I need to stop everything.”
“I feel good today, so I should push through and do it all.”
“I missed my exercises, so I already messed up.”

But your body does not need perfect.

And your symptoms are not failure — they are information.

If you notice more heaviness, leaking, urgency, tension, pain, fatigue, or pressure, your body may be telling you something about load, stress, breath-holding, hydration, recovery, or how much you are trying to do in a busy season.

The goal is not to ignore symptoms or be afraid of them. The goal is to listen, adjust, and find the middle ground.

Maybe that looks like:

A quick posture reset.
A yoga mat stretch between meetings.
A short walk or jog between games at a tournament.
Choosing water before doubling down on caffeine.
Noticing bladder irritants when urgency is worse.
Doing one or two PT exercises instead of the whole program.
Modifying your workout instead of skipping it completely.

Small things count.

Be kind to yourself. Do something supportive for your body each day, even if it looks different than it does in a calmer season.

And if symptoms are becoming harder to manage or you are not sure how to modify, pelvic health physical therapy can help you understand what your body is telling you and build a plan that fits real life.

05/29/2026

Workshop Update: New Date

Our Midlife Mental Health Workshop with Jennifer Kalista of Neuro-Roots LLC has been rescheduled due to an unexpected family conflict.

The new workshop date is:

Tuesday, July 16
6:30–8:00 PM
Cultivate Your Wellbeing

We are so grateful for your understanding, and we are still very excited to offer this conversation to our community.

If you were already planning to attend, we hope the new date still works for you. If you have not registered yet, this is a great chance to save your spot.

This workshop is designed to help you better understand why midlife can feel like such a shift — emotionally, mentally, physically, and hormonally — and what tools can support you through it.

We hope to see you July 16.

Register through the link in our bio or on our website.

Cultivate Your Wellbeing

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