Top 3 Exercises for Moms on the First Day of School
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
It's that time of year again—back to school! For many moms, this week is a whirlwind of gathering school supplies, wrapping up summer activities, attending last-minute doctor’s appointments, and preparing kids for the big day. Fall is a season of change, and while we’re all busy setting new routines, those first few days can be tough on both the kiddos and their parents.
If you’ve been following along with us, you’ve likely heard how closely our pelvic floor is tied to our nervous system. When stress hits, our pelvic floor muscles can tense up unknowingly. Whether you’re excited to have a little break or feeling sad about summer’s end, you might be holding on to that tension without realizing it. Consistently tight pelvic floor muscles can contribute to symptoms like urinary leakage, urgency, pain during intimacy, and other pelvic health issues.
To help you manage those hectic mornings and find a moment of calm, we’ve put together three simple exercises to release tension and ease your mind.
1. 360 Breathing
Believe it or not, breathing is one of the most effective ways to relax and gently stretch your pelvic floor muscles. When you take deep breaths, your pelvic floor naturally expands and releases, helping your body shift into a calmer “rest and digest” state. This is especially beneficial after busy mornings of getting the kids out the door and navigating the school drop-off line.
How to do it:
Sit comfortably or lie on your back or side.
Inhale through your nose, allowing the air to travel deep into your lower ribs and belly.
Feel your belly rise as you breathe in.
Slowly exhale, feeling your belly soften as the air leaves.
You can place a hand on your belly to help you focus on the rise and fall. Repeat this for a few breaths, and feel free to incorporate it into the next two stretches.
2. Child’s Pose
This classic yoga pose not only stretches your pelvic floor but also provides a calming effect for your entire body. It’s an excellent way to decompress after a busy morning.
How to do it:
Start on your hands and knees.
Bring your knees wide apart while keeping your feet close together.
Sit back towards your heels and extend your arms forward.
Practice your 360 breathing in this position: Inhale through your nose, expanding your belly, and exhale slowly through your mouth.
Hold this position for about 5 deep breaths, focusing on releasing tension.
3. Thread the Needle
This movement is perfect for increasing spine mobility and opening up your chest. It’s a great way to relieve physical and mental stress while gently stretching the pelvic floor.
How to do it:
Begin in a tabletop position (on your hands and knees).
Reach one hand out to the side and up toward the ceiling, following it with your gaze.
Exhale and bring your hand down, threading it through the gap between your opposite arm and knee, resting your shoulder and arm on the ground.
Repeat this 10 times on each side.
A Gentle Reminder for Moms
As you navigate the first days of school, remember to give yourself some grace. These stretches can help you release pelvic floor tension and ease into a new routine with a bit more comfort and calm.
Feel free to incorporate these simple exercises whenever you need a quick reset. Your pelvic floor and peace of mind will thank you!
Get Professional Help
If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)