Whether you’re looking for pelvic floor exercises for women, at-home pelvic floor workouts, or how to strengthen your pelvic floor, I have some tips and tools because it’s not just, “getting old.” The same can be said for feeling like you’ve “lost touch” with your core. You aren’t alone. Many women struggle with a brain-body disconnect when it comes to their pelvic health.
✨ At a Glance: What is Pelvic Floor Dysfunction?
- The Definition: Pelvic floor dysfunction (PFD) is a musculoskeletal condition where the muscles supporting the pelvic organs fail to relax or coordinate correctly. It is a fitness and behavioral issue, not a disease.
- The Symptoms: Common signs include stress incontinence (leaking when sneezing), chronic lower back pain, and decreased sexual sensation.
- The Root Cause: Issues often stem from poor breathing mechanics, postural misalignment (the 60/40 rule), and restricted fascia circulation.
- The Solution: Effective treatment focuses on “brain mapping” and fascia release using tools like the Cooch Ball to restore oxygen-rich blood flow to the pelvic tissues.
Expert insights provided by movement specialist Jana Danielson.
Designed by movement specialist Jana Danielson, the Cooch Ball is a non-invasive tool created to improve blood flow, “unstick” restricted fascia, and effectively “unmute” your pelvic floor. Think of it as a personal trainer for your pelvic area—it provides your brain with a physical “map” of where these muscles are and how they should be moving.
Listen to this deep-dive with Jana Danielson, movement specialist and innovator of the Cooch Ball, as she debunks the myth that pelvic floor issues are strictly medical issues requiring surgery or drugs.
Ep. 83: Debunking the Pelvic Floor Myth
Guest: Jana Danielson | Focus: The Cooch Ball, Fascia, & Ending “The Dribble.”
The Cooch Ball Protocol
Follow these three steps to “unmute” your pelvic floor and restore circulation.
The 3-Minute Power Promise
Consistency beats duration. Aim for 3 minutes a day to create long-term physiological change in your fascia.
Listen to Your Breath
Your breath is your guide. If you start “white-knuckling” or holding your breath, move the ball or take a break.
The “Grape” Visualization
On the exhale, imagine picking up a single grape with your pelvic floor. This re-maps the connection between your brain and body.
How to use the Cooch Ball
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Step 1. Work up to sitting on the Cooch Ball for 3 minutes a day—that is the goal. Only 3 minutes. Sounds like an awesome Power Promise to me!
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Step 2. Use your breath as your guide. If you are sitting on the ball and your breathing becomes erratic or you start holding your breath, your body is telling you it’s too much. We never want to be in the state of “white-knuckling” it. If you can’t breathe through it, move the ball or take a break.
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Step 3. On the exhale, imagine there is a single grape sitting on the ball, and you are gently going to try to pick up that grape with your pelvic floor muscles.
Related: Click here to read my full Pelvic Floor Health Guide
The Emotional Connection: Releasing the “Area of Shame”
There is a profound link between your emotional state and your pelvic floor health. The primary nerve in this region is the Pudendal Nerve. Interestingly, in Latin, pudenda translates to “parts of shame.” For centuries, women have been conditioned to “tuck away” stress or trauma in this region. When you begin to work on the physical tissue and “unstick” the fascia (your body’s internal Velcro), it is very common for emotions to surface.
Releasing the fascia isn’t just about physical health; it’s about:
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Releasing years of stored anxiety and stress.
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Letting go of “the shame” associated with pelvic dysfunction.
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Opening up oxygen-rich blood flow to help the tissue heal.
It can feel heavy, but the process of letting go is beautiful and necessary for true wellness.
Ready to Start Your Healing Journey?
If you’re ready to stop “dribbling” and start living, it’s time to unmute your body.
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Shop: Get your own Cooch Ball here.
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Learn: Check out my guide on the Pelvic Floor Trifecta to see how breathing and posture complete the puzzle.
xo,
