Small Steps Now, Fewer Problems Later
NEWSLETTER YOUR HEALTH IS OUR PRIORITY
EMPOWERALASKA.COM
JANUARY 2026
Pelvic Health Prevention: Small Steps Now, Fewer Problems Later
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JANUARY 2025
| NOVEMBER 2023
Pelvic Health Prevention: Small Steps Now, Fewer Problems Later
• Support comfortable sexual function • Handle pressure when you cough, lift, run, or jump
Most people don’t think about their pelvic floor until something feels off: A bit of urinary leakage when they laugh or constipation that won’t quit. A heavy feeling in their pelvis. Pain during sex. It’s only then that they seek care. But you don’t actually have to wait until you’re dealing with difficult symptoms to start improving your pelvic health. In fact, most pelvic floor issues respond best when you address them early. And you don’t have to do it alone, either. The team at Empower PT of Alaska is always here to help. What Exactly Is the Pelvic Floor, Anyway? Your pelvic floor is a group of muscles and connective tissue that sits at the bottom of your pelvis. These muscles are all internal, meaning you can’t see them–and that leads to an “out of sight, out of mind” attitude about the pelvic floor. However, the muscles are actually crucial during your day-to-day function. They support essential organs like your bladder, bowels, prostate (in men), and uterus (in women). Every day, your pelvic floor is helping you: • Hold and release urine and stool • Stabilize your core and spine, along with your diaphragm and deep abdominal muscles
• What Happens When the Pelvic Floor Isn’t Doing Its Job? Pelvic floor dysfunction typically occurs because the muscles aren’t coordinating well with breathing and daily movement, not just because they’re weak. That breakdown in timing can show up as a range of symptoms, including: • Urinary or bowel incontinence • Pelvic pressure or heaviness • Painful intercourse • Low back, hip, or tailbone pain • Pain during or after pregnancy, or lingering symptoms months later The Importance of Early Physical Therapy in Preventing Pelvic Dysfunction While many people associate pelvic floor physical therapy with resolving dysfunction, we like to emphasize prevention at Empower PT of Alaska. This approach aims to reduce stress on the system and improve how your body manages pressure. Ultimately, we want to
ANCHORAGE: 907.332.0021 | PALMER: 907.795.5957 | WASILLA: 907.373.9462
Pelvic Health Prevention: Small Steps Now, Fewer Problems Later
help you build a body that handles real life: work, workouts, pregnancy, menopause, and everything in between. This means: • Better breathing mechanics and pressure control • Stronger, more responsive core and hips • Healthier bladder and bowel habits • Pelvic floor muscles that can contract and fully relax • Smarter exercise choices so you can stay active without flare-ups Prevention-Focused Pelvic Floor Care at Empower PT of Alaska Setting a Clear Baseline We’ll start with a comprehensive assessment that includes: • A movement screen that looks at how you squat, lift, breathe, and brace • Core and hip strength testing
• External pelvic floor function assessment • Symptom triggers and daily habits review • Breath And Pressure Training
Proper breathing is a crucial component of pelvic floor health. We’ll show you how to breathe in a way that protects your pelvic muscles, such as: • Diaphragmatic breathing • Exhale-on-effort timing for lifts, stairs, and getting off the floor • Correct core engagement • Pelvic Floor Muscle Training You can train your pelvic floor muscles just as you can any other muscle in your body. Exercises might include: • Strength work for support and leakage prevention • Relaxation training for tight, painful, or overactive muscles • Coordination drills to match pelvic floor timing with coughing, lifting, and impact In some cases, we may use biofeedback technology to ensure you’re activating the correct muscles. Manual Therapy In some cases, external, hands-on manual therapy techniques can reduce irritation and restore normal motion in the pelvic floor. Early manual therapy can address minor symptoms, such as discomfort or restrictions, before they become a significant problem.
Should I Schedule a Pelvic Health Screen? If any of the following apply to you, consider scheduling a preventative pelvic health assessment with our physical therapists: • Any urinary leakage (even if it’s just a little) • Sensations of pressure or heaviness in the pelvic area during exercise • Strain during bowel movements • Pain in the pelvis or tailbone • Painful sex • You’re pregnant or recently postpartum • You’re entering perimenopause or menopause and notice new bladder changes Take Control of Your Pelvic Health Today! If you want to stay confident in your body, an early pelvic health screening at Empower PT of Alaska is a smart move. A few simple strategies and exercises can make a big difference in your overall well-being. To get started, reach out to our team and ask about a pelvic health prevention visit.
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INDOORS EXERCISES TO DO
Yoga. Yoga provides relaxing physical activity all year long and can easily be
done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running Alternatives. If you love cardio, you probably don’t
ROASTED BRUSSELS SPROUTS WITH GOAT CHEESE & POMEGRANATE INGREDIENTS • 1 pound Brussels sprouts, trimmed and halved • 1 large shallot, sliced • 1 tablespoon extra-virgin olive oil • ¼ teaspoon salt • ¼ teaspoon ground pepper • 2-3 teaspoons white bal- samic vinegar ¼ cup crumbled goat cheese ¼ cup pomegranate seeds DIRECTIONS Preheat oven to 400 degrees F. Toss Brussels sprouts with shallot, oil, salt and pepper in a medium bowl. Spread on a large rimmed baking sheet. Roast the Brussels sprouts until tender, 20 to 22 minutes. Return to the bowl and toss with vinegar to taste. Sprinkle with goat cheese and pomegranate seeds. https://www.eatingwell.com/recipe/277561/roasted-brussels-sprouts-with-goat-cheese- pomegranate/
want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:
• Climbing stairs • Jumping jacks • Mountain climbers
• Burpees • Jump rope • High knees
You can keep exercising all winter — without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.
WE’RE HERE FOR YOU! ARE YOU IN PAIN? COME SEE EMPOWER PT! Schedule your appointment today!
EXERCISE ESSENTIALS
Angel On Back Start by lying flat on your back with your arms straight down by your sides, your palms down, and your legs together. Slowly slide both arms straight up over your head and simultaneously slide both legs outward. Slide your arms back down and your legs back in. Repeat 3 sets, 10 reps each.
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ANCHORAGE: 907.332.0021 | PALMER: 907.795.5957 WASILLA: 907.373.9462
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