Why Your Pelvic Floor Changes in Midlife — And What Actually Helps:
If you’ve noticed changes in your body during perimenopause or menopause — bladder leaks, heaviness, tension, or a sense that “things just aren’t working the same” — you are absolutely not alone.
Around 75% of women experience menopausal symptoms, and for many, pelvic floor changes are a significant (yet rarely talked about) part of that.
But here’s the empowering truth:
This is not just something you have to put up with.
My Story: From Breakdown to Understanding
After the birth of my third child at 40, I experienced significant pelvic floor trauma, including a split pubic bone. Later, during perimenopause, I faced a new wave of pelvic challenges.
What I discovered — through both personal experience and my background in biomechanics — is this:
Pelvic floor dysfunction isn’t just about weakness.
It’s often a combination of:
- Laxity (under-functioning muscles)
- Tension (over-gripping, stressed muscles)
And crucially…
👉 The nervous system sits at the centre of it all.
The Missing Piece: Stress, Hormones & Your Pelvic Floor
During perimenopause, declining oestrogen and progesterone levels can significantly impact:
- Tissue integrity
- Muscle responsiveness
- Nervous system regulation
Progesterone, in particular, has a calming effect on the body. As it declines, many women experience:
- Increased anxiety and stress
- Shallow, upper chest breathing
- Postural collapse
- Increased pelvic floor symptoms
You can’t build strength on a stressed system.
Introducing The S.T.O.P! Method™
This is why I created my S.T.O.P! Method™ for Pelvic-Core Restore — a simple, structured approach that works withyour body, not against it:
S — Stress & Tension Release
Before strengthening, we must down-regulate the nervous system and release held tension (especially in the psoas, diaphragm, and pelvic space).
T — Twitch Muscle Activation
The pelvic floor needs both:
- Slow-twitch fibres (for support and endurance)
- Fast-twitch fibres (for responsiveness — coughing, sneezing, movement)
We retrain both — without gripping or strain.
O — Optimising Breathing
Your breath is the bridge.
- Inhale: pelvic floor softens
- Exhale: pelvic floor gently lifts
This coordination restores natural function and supports both release and activation. Also, most women only use 10-20% of their lung capacity. That needs to change!
P — Postural Alignment
Posture underpins everything. With even slightly rolled shoulders, tum sucked and tail tucked – pelvic-core co-ordination is lost, breathing becomes shallow, dysfunctions set in.
When your ribcage and pelvis are aligned:
- The core can function synergistically
- Pressure is managed effectively
- The pelvic floor can respond naturally
! — The Missing Support Layer
We also address the often-overlooked essentials:
- Nutrition and hydration
- Gut health and constipation
- Nervous system regulation
- Hormonal support (including vaginal oestrogen where appropriate)
Why Kegels Alone Don’t Work
Many women are told to “just do Kegels” — but without:
- Proper alignment
- Functional breathing
- Nervous system regulation
…they can actually reinforce dysfunction if there are already tension patterns. You can’t strengthen tension.
The order matters. The system matters.
Small Daily Practices = Real Change
This work is designed to fit into real life.
Think:
- While boiling the kettle
- Standing at the sink
- Sitting at your desk
Little and often is what creates lasting change.
Ready to transform your trajectory?
I run regular introductory Masterclasses to the S.T.O.P! Method, and if you’re ready to be guided step-by-step, my 5-week Pelvic-Core Restore Programme might be for you. See: https://www.lindastephenswellbeing.com/pelviccorerestore/