Pelvic Health Topic of the Month:

Outdoor Activity + the Pelvic Floor

Hello sunshine + lots of outdoor time—hiking, biking, gardening, swimming at the lake, chasing kiddos at the park, or just soaking up warmth. But as activity increases, so does the demand on your pelvic floor.

A few things to keep in mind:

🔹 Leaking while running or jumping isn’t “just part of being a mom”—it’s a sign that your pelvic floor needs attention.
🔹 Heaviness or pressure after long walks or standing may point to prolapse or core dysfunction.
🔹 Saddle soreness from biking can be more than discomfort—it might indicate tightness, nerve irritation, or poor pelvic alignment.
🔹 Hiking or uneven terrain can throw off your pelvic balance, especially if your core isn’t properly engaging.
🔹 Heat, hydration, and hormones all impact tissue elasticity, muscle function, and bladder urgency—especially in the summer. Aim for half your body weight in ounces daily, but also focus on electrolytes, not just plain water. Try coconut water or pick up some LMNT at our clinic! We have so many yummy flavors!

💡 The good news? These issues are all treatable—you don’t have to push through pain, leaks, or tension. At Uprise Pelvic Health, we help men + women restore strength, coordination, and confidence from the pelvic floor up.

This summer, move freely, not fearfully.

Inside a Treatment at Uprise Pelvic Health

☀️ What Does a Summer Pelvic Health Session Look Like?☀️

You’re outside more. Sweating more. Traveling more. Maybe even leaking more.

Yep, your pelvic floor feels summer too.

Here’s what we’re focusing on right now in the treatment room at Uprise:

🧘‍♀️ Breathwork to undo all that summer clenching from heat, kids, travel, and tight swimsuits. Also, Heather is teaching another prenatal summer yoga series. See below for more info!

🪑 Toilet posture coaching—It’s not TMI—it’s your pelvic health. Summer constipation is real when you’re out of routine. Did you know that we carry toileting stools at the clinic—so you can walk out with the same tool we recommend in treatment sessions!

🌊 Bladder calm-down tools for when you're peeing just in case before every beach trip. Peeing just in case keeps your bladder from ever reaching its healthy, full volume. It starts to get “used to” emptier volumes, which means it’ll ask you to go sooner and more often.

🚲 Hips + pelvic floor release for the post-bike-ride tightness no one talks about. At your next session, your therapist can show you mobility moves or stretches you can do post-ride (or even pre-ride) to stay open and supported.

💧 Hydration support for your actual tissues, so grab your Stanley or Yeti + fill it with your favorite electrolytes!

✨ Hands-on therapy that makes you feel more at home in your body, no matter the season.
✨ Real convos about the messiness of summer—like intimacy, hormones, and finding time for yourself.

Many are told to just “live with it.” We are a safe space to discuss and address all of the concerns you may be uncomfortable sharing. We promise you will be taken seriously and nothing is “TMI."

PRENATAL YOGA

SUMMER SERIES

Join the lovely Heather Wilde for a 4 week yoga class series especially for expecting mamas 🩷 Move together, breathe together, and connect with your baby! It’s the best! We'll offer a virtual option as well!

June 19 + 26, July 10 + 17

💲68 for all 4 classes in the series, 💲20 drop in [only if there are extra spots available]

BABY LOUNGE

EVERY TUESDAY

Join us every Tuesday for our free postpartum meetup! Dr. Marysa and Sarah Vaca, RN, IBCLC host the group where we have a scale present for before/after feed weights and weight checks. Sarah is available for breastfeeding tips and Marysa is available to talk physical recovery. We are occasionally joined by other local perinatal professionals!

Did you know?

You don’t need a referral to see us.
You can just... book. Like any other type of care.

Your body isn’t broken.
It might just need a different kind of support.

Remember we are done with feeling just "fine"

We are going to live our best lives, love our bodies, trust when something doesn't feel right and take care of ourselves for years to come!

We're here to support you, wherever you are in your pelvic health journey,

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Our mailing address is:
117 W. 39th St. Sioux Falls, SD 57105

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