Morning Checklist for a Healthy Pelvic Floor & Gut

How you start your morning can impact your pelvic floor, digestion, and overall well-being for the rest of the day. A few simple habits can help you feel energized, reduce bloating, and even support healthy bowel movements. Here’s your morning pelvic health routine!

✔ Drink Water 💧

Hydration is key for both bladder and gut health. Drinking a glass of water first thing in the morning helps wake up your system, prevent constipation, and keep everything moving smoothly. Your bladder and bowels will thank you!

✔ Stretch Your Body 🧘‍♀️

After a night of stillness, gentle stretches—like child’s pose, spinal twists, or deep squats—help release pelvic floor tension, improve circulation, and mobilize your core. Stretching also prepares your body for movement, reducing stiffness and promoting flexibility.

✔ Deep Breathing 🌬️

Your diaphragm and pelvic floor work together, so deep breathing relaxes your pelvic floor, improves core function, and stimulates digestion. Slow, intentional belly breaths can also reduce stress, which plays a huge role in both gut health and pelvic tension.

✔ Get Moving 🚶‍♀️

A short walk, light yoga, or even a few minutes of exercise stimulates your bowels by increasing blood flow and activating your digestive system. Movement also strengthens your core and pelvic floor, improves circulation, and helps you start the day with more energy and mental clarity.

Your pelvic floor, gut, and mind are all connected—taking care of them first thing in the morning sets the tone for a healthier, happier day! 🩷 Which of these habits do you already do?