By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 7, 2020
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Pfilates — short for Pelvic Floor Pilates — is a pelvic floor training program created by urogynecologist Dr. Bruce Crawford that layers a voluntary kegel onto the ten movements t...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 6, 2020
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Preparing for birth with exercise means learning to relax your pelvic floor as well as contract it, practising the core breath, and rehearsing the positions and movements you will...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 5, 2020
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Yes — leaking during CrossFit is common, but it is never normal. It's a signal that your pelvic floor can't manage the speed, load, and intra-abdominal pressure of high-intensity tr...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 4, 2020
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Midwives treat birth as a normal, healthy process. They offer continuity of care, a choice of home or hospital birth, hands-on perineal protection during pushing, and postpartum h...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 3, 2020
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A doula is a trained, non-clinical birth companion who supports you prenatally, through labour and into early motherhood. Continuous doula support is linked to shorter labours wit...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Jan 2, 2020
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The best way to recover from a C-section is to protect your incision early: wear supportive abdominal garments, rest and avoid lifting anything heavier than your baby for several week...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 1, 2020
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The best baby shower gifts support the mom’s body, not just the nursery. Practical, out-of-the-box choices — an EPI-NO childbirth trainer, organic pregnancy tea, doula services, p...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 31, 2019
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A birth and recovery plan works best as a flexible guide rather than a rigid script. For birth, think through your birth team, location, lighting, sound, interruptions, birth po...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 30, 2019
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Position yourself for the best birth possible by staying off your back and choosing upright, gravity-friendly positions. Rock your pelvis, keep moving between standing, side-lyi...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Dec 30, 2019
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"The core" is a team of four muscle groups — the diaphragm, the transversus abdominis, the multifidus, and the pelvic floor — nicknamed "The Core Four." They coordinate with your breat...
