Because you deserve to feel strong, supported, and in control of your body.

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How Menopause Affects Your Pelvic Floor

Menopause is more than hot flashes and hormone changes—it can also have a real impact on your pelvic floor. As estrogen levels decline, the muscles and tissues that support your bladder, uterus, and bowels can lose strength and elasticity. That can lead to symptoms like:

• Bladder leaks (especially with laughing, sneezing, or exercising)
  
  
• Getting up multiple times a night to pee
  
  
• Pelvic heaviness or a sense of something “falling” (aka prolapse)
  
  
• Pain with sex or decreased sexual sensation
  
  
• Bowel changes, like constipation or urgency
  
  

You’re not alone—and no, you’re not expected to “just live with it.” These changes are common, but they’re not inevitable or hopeless. With the right support, your pelvic floor can stay strong, coordinated, and responsive well into your next chapter.

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Exercises That Can Help (and Why They Work)

There’s no magic fix—but consistent, gentle movement can make a big difference. Here are a few ways physical therapy supports your pelvic health in menopause:

1. Pelvic Floor Coordination (Yes, sometimes Kegels—but not always)

Learning how to contract and relax your pelvic floor muscles properly can improve bladder control, reduce prolapse symptoms, and make intimacy more enjoyable. But it’s not just about squeezing—it’s about connection and timing.

2. Breath + Core Work

Your diaphragm, core, and pelvic floor muscles work as a team. Breathing exercises and core strengthening can help with pressure control (think: less leaking when you lift something or cough) and to support your pelvic organs.

3. Hip & Glute Strengthening

The stronger and more balanced your hip and glute muscles are, the more support your pelvis has. Targeted exercises can improve alignment, reduce pain, and support everyday movement with better bone health.

4. Mobility + Stretching

Tight muscles around the pelvis—like your inner thighs or low back—can pull on your pelvic floor. Gentle stretching and mobility work can relieve tension and help your body move with more ease.

You don’t need to figure this out alone. A pelvic health physical therapist can identify your strengths and areas of opportunity, and build a plan that’s tailored to you—not just your age or stage.

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When to Seek Professional Help

If you’re dealing with symptoms that are disrupting your daily life—or if you’re just not sure what’s “normal”—you deserve answers, not guesswork. It’s time to reach out when:

• You’re leaking urine regularly (or changing your routine around it i.e. wearing a pad just in case)
  
  
• You feel pressure, heaviness, or bulging in between your legs
  
  
• Sex is painful, or no longer pleasurable
  
  
• You’ve stopped doing things you love because of your symptoms
  
  
• You want a personalized plan to stay strong, mobile, and confident
  
  

At Kins, our pelvic health physical therapists specialize in care for women in peri-, menopause and post-menopause. We offer virtual, insurance-covered sessions from the comfort of your home—and we meet you with expertise, empathy, and zero judgment.

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Your body may be changing—but it’s still yours. And it’s still capable of strength, comfort, and pleasure.

Let us help you reconnect with it. Schedule an appointment or book a free consult today!