Why (& how) I kick constipation for my pelvic floor

Why do we want to keep constipation at bay…? Well, because it’s pretty sh*tty to feel backed up.

Im pretty sure you’ve experienced a time that you felt what I’m talking about. Bloated, backed up and straining on the loo.

It’s no fun and Ive been there too. As a pelvic floor specialized and someone who hates that bloated feeling. Plus from a pelvic health perspective, straining and constipation can increase your risk for dysfunction like prolapse, leaks and more. All in all, decrease constipation as much as possible.

  • Drink plenty of water…as many oz as lbs you are!
  • 35+ grams of fiber, work your way up to it
  • magnesium
  • exercise often

Using a stool at the toilet has been a game changer

Getting your feet elevated can help get things moving before trying any supplements and can be tried pretty immediately. Using a stool, cardboard box or even a trashcan!

Why it works: Using a stool changes the angle and pressure of your colon and allows yours pelvic floor muscles to relax vs when you are in the regular 90 or greater than 90 degree position if the toilet is taller!

“Rectal emptying during squatting is facilitated by anorectal angle straightening, resulting in higher rectal pressure and lower anal pressures with possible levator ani relaxation.8 Previous studies have documented that squatting improved the angle of the anorectal canal, reduced strain, increased sensation of adequate bowel emptying, and decreased time associated with defecation when compared with sitting.1,4,9 

This same study found that the use of a stool during bowel movement had a positive affect on a few things including increased bowel emptiness, reduced straining patterns and people that did not use a stool have longer bowel movement durations.

Organifi Super Foods

For gut health specifically has been the greens for me. Ive been using organifi for almost two years now, daily! The greens are a great detox and help to support your gut.

It’s rich in ashwagandha, an ayurvedic adaptogen known for its stress-relieving properties, supporting cortisol balance, improving focus, and increasing energy levels. Organifi Green Juice is also packed with a tasty mix of superfoods including spirulina and moringa, formulated for daily wellness!

  • Promotes balanced cortisol and stress levels
  • Perfect for weight management
  • Detox the body of harmful toxins

The golden egg is “you go girl” from My Girl Wellness

I have been taking ‘you go girl’ for about a year now and it has changed the bathroom game! It’s also a travel life saver!! The main ingredients are listed below! Another reason I love ‘you go girl’ is that it has magnesium, the kind that helps you go! Most people are low in all the mags.

  • Ginger Root enhances motility and emptying of the stomach
  • Fennel Seed relaxes intestine muscles and relieves gas
  • Senna Leaf chosen for predictability to assist in bowel clearance
  • Licorice Root Extract soothes and restores gastrointestinal tract and stomach lining
  • Milk Thistle supports liver health and cleans intestinal walls
  • Cayenne fights off infectious bacteria in the intestines

**please read disclaimer below

The links on this page are affiliate links and I do receive a small commission. None of this page or blog is medical advice, just sharing my own experience. Please consult your doctor before taking any new supplements.

What would your life be like without back pain?

Can you even imagine a day with ZERO back pain? This is the reality for so many MomCORE Clients! They are seeing long term benefits from MomCORE workouts in 35 minutes or less, 3-4 times per week.

How would your life look different. Would you carry your babies longer, would you be on the floor crawling with them, running and kicking balls with them? Motherhood doesn’t have to mean pads and pain for life. There is another way. PLUS movement has been linked to decrease in depression, anxiety and basically all chronic diseases! Who doesn’t want that!

Connect with me on social and send me all your questions! I can’t wait to see you in the app! – xo Jesse

Your Jaw Tension is related to Your Pelvic Floor Tension

Yesss I said it! If you are someone that is a chronic jaw clamper, teeth grinder or someone that suffers from TMJ then you are also probably experiencing signs of pelvic floor dysfunctions! Did you also know that we have 3 ‘floors’ in our bodies…not just our pelvic floor and they are all also influenced by emotion!

The Floors: Jaw floor, diaphragmatic and pelvic floor!

Dysfunctions in one floor can totally influence dysfunctions throughout the rest!

Why Kegels don’t work for everyone. Here I’m using the spring analogy! A spring that is totally compressed, ie a tight pelvic floor, doesn’t have space to absorb shock. Shock would be stepping off a curb, coughing or sneezing, jumping jacks or running. This is the reason Kegels don’t work for everyone. Kegels are pelvic floor contractions, but if you have no where to contract, then you are just increasing your pelvic floor imbalance. 


•high stress or anxiety…think about a dog tucking its tail when its scared or being yelled out… its protecting its most vulnerable place on its body. The pelvic floor is an anticipatory group of muscles and studies show it as one of the first muscle groups to fire in fight or flight. This can explain a lot for people in a constant state of stress.

holding tension in jaw, upper abs, Glutes and pelvic floor is not uncommon in new mamas.

Gripping for stability-for fear of leaking you constantly are holding tension in your pelvic floor – this over times leads to muscle imbalances and compensation 

•poor breathing patterns – specifically belly button sucker inners and chest breathers 

Trauma…this could be birth trauma, emotional or physical like excessive tearing, but this also includes other trauma surrounding the pelvic space and organs


•trouble urinating or has constipation

•painful sex 

•low back pain

•can’t take a deep breath of air


•Coccyx pain (tailbone pain)

•urinary urgency(having to go all the time and “gotta go right now!” 


-Release pelvic floor …endless Kegels will make your issues worse sister!

-reestablish Core and pelvic floor function and balance 

-correct posture 

-correct breathing pattern

-whole body approach- because everything in the body is connected

✨Kegels don’t fix everything for everyone. They are only a part of the equation. We are simply much more complex than that!