Pelvic Health Through the Holidays: Real Advice From Real Experts

As the year winds down, our routines tend to do the same. But when it comes to pelvic health, consistency—even in small ways—can make all the difference.

We’ve gathered insights from five pelvic health professionals whose guidance applies across all life stages—and especially during busy times like the holidays. Their advice? Keep it simple, stay kind to yourself, and remember: your care counts, even in five-minute windows.

Whether you’re navigating postpartum recovery, pelvic organ prolapse, or just trying to feel like yourself again, these experts offer empowering ways to prioritize your well-being—without adding pressure.

Your Body Deserves Care in Every Season

Dr. April Morrison, PT, DPT, treats patients across all life stages and emphasizes the importance of full-body care.

“You’re not just a walking hip.”

Dr. April reminds us that everything in the body is connected. So even if you’re dealing with hip or shoulder pain, don’t be surprised if it ties back to your pelvic floor. The holiday season might throw off your typical schedule, but small body check-ins—like breath work, gentle stretches, or awareness exercises—can help you stay grounded.

“Pelvic health looks different at every life stage — and the goal isn’t perfection. It’s continuity.”

She encourages patients to see care as a constant companion, not an all-or-nothing endeavor. Even if routines shift, the intention to care for yourself can remain. You might not stick to your ideal routine over the holidays—and that’s okay.

Consistency Isn’t Perfection—It’s Presence

Dr. Ashley Castellanos, DPT, knows how easy it is to let care slip when life gets busy. But she’s seen firsthand how simple routines lead to big progress.

“I had a patient who was in so much pain and feeling so discouraged. She just started doing five minutes a day, consistently, even if it was just stretching or breathing. And over time, it made a real difference.”

Dr. Ashley emphasizes that it’s not about doing everything—it’s about doing something. Even if it’s just five minutes while the coffee brews, those moments of consistency help you stay connected to your body.

“It doesn’t have to be all or nothing.”

She often works with patients navigating both physical discomfort and emotional fatigue—especially those who feel like they’re starting from behind. Her message is one of encouragement: small actions aren't just better than nothing, they're often the key to sustainable healing. During the holidays, that might mean checking in with your body while standing in line or simply taking a breath and noticing how you feel. Care isn’t about intensity; it’s about intention.

Seek Out Care That Adapts to Your Life

Dr. Anna McMaster, PT, DPT, PRPC, founded the Amie app after working with countless postpartum patients who struggled to make it to in-person visits—not because they didn’t care, but because life was overwhelming.

“In those first few weeks postpartum, you’re like, ‘How am I supposed to leave my child for a couple hours?’ … It’s just kind of a logistical nightmare.”

Dr. Anna's approach to pelvic health highlights a broader truth: care needs to fit into real life, especially when routines are upside-down. Whether you're newly postpartum or simply juggling a packed holiday calendar, the same principle applies—rigid routines don’t always work, but support that fits into short windows can.

“There’s got to be a better way to get these patients the help that they need during this very chaotic time in their lives.”

In her practice and through the Amie app, Dr. Anna encourages people to think smaller and more sustainably. A few mindful breaths while the cookies bake or three minutes of gentle movement between errands still count. The goal isn’t a perfect schedule—it’s continuity, compassion, and care that flexes with your life.

Listen to Your Body’s Signals

Dr. Jill Ingenito, DO, who specializes in pelvic pain and integrative health, reminds patients that discomfort is information, not a nuisance to ignore.

“Pain is a signal—we don’t have to push through it. And it doesn’t make you weak to ask for help early.”

Dr. Jill sees many patients wait until symptoms escalate. Her advice for the holidays (or any busy season)? Don’t delay care just because life feels busy. Early attention can prevent long-term setbacks.

“There is never a convenient time to deal with chronic pelvic pain. So the best time is now.”

Especially during high-stress seasons, she encourages patients to listen in, not power through. Awareness paired with action leads to better outcomes.

Permission to Start Where You Are

Dr. Kaleigh Mulpeter, PT, DPT, PCES, brings a holistic lens to pelvic health, blending movement, breathwork, and mindset in her care. Her approach is grounded in adaptability—recognizing that our needs and capacities shift constantly.

“I might see someone who’s really pregnant and we’re doing birth prep and I’m helping them manage pelvic pain. I may see someone postpartum. … And then I might also see folks who are younger, sometimes teenagers or college-age people.”

She believes in adapting care to the season you’re in—literally and figuratively. That means letting go of perfect plans and celebrating what’s possible today. During high-pressure seasons like the holidays, Kaleigh encourages patients to shift expectations. Maybe that ideal routine isn’t realistic right now—and that’s okay.

“There’s always a way in.”

That “way in” might be a breathing practice while wrapping gifts, a quick stretch between gatherings, or simply checking in with how your body feels. Kaleigh emphasizes that there's no wrong time to begin—or restart—your care. Progress isn’t linear, and small steps add up, especially when life feels full.

What You Can Do: Holiday Edition

Here are 5 expert-backed ways to stay consistent with your pelvic health this season:

• Set a micro-routine. Pick one thing (like 3 squats or 1 breathwork exercise) and do it daily.
• Use your transitions. Waiting for food to heat up? Try a few pelvic tilts or kegels (if cleared).
• Plan for flexibility. If you miss a day, that’s okay. Just start again tomorrow—no guilt.
• Lean on tools. Support garments, apps like Amie, or even a sticky note reminder can help. If you're looking for a deeper dive into pelvic health, check out some of our favorite resources.
• Give yourself credit. Small efforts are care. Celebrate the wins, no matter how tiny they seem.

Final Thoughts: Your Health Is Worth the Time

It’s easy to put yourself last during the holidays. But your pelvic health doesn’t have to take a back seat. Whether it’s one stretch, one walk, or one breath—every choice to care for your body counts.

As Dr. Ashley reminds us:

“Five minutes a day. That’s what made the difference.”

So this season, stay soft with yourself. Stay connected to your body. And remember, small steps forward are still forward.

About the Hem Support Wear Team

Meet Cristin, Lauren, and Alexa: a small, mission-driven team passionate about helping women feel supported, seen, and strong—especially when it comes to pelvic health. Hem was founded by Lauren Fleming, whose personal journey with prolapse sparked a mission to make healing feel less lonely and a whole lot more empowering.

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.