How to Help Your Pelvic Floor… Right in the Car Pick-Up Line

Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

We’ve all been there—waiting in that long, slow-moving line, counting the minutes until the school doors open and the kids come pouring out. But what if you could use this idle time to benefit your pelvic floor? Sneak a little self-care into your day with these easy, effective pelvic floor exercises, perfect for those moments in the pick-up line!

1. Check Your Posture

Good posture is key to supporting your pelvic floor, and let’s be real—most of us start slouching without even noticing. Sit up on your sit bones, with your back pressing gently against the seat and your shoulders relaxed. Let your shoulder blades settle down and together, away from your ears. This simple shift can help you feel more aligned and ready to breathe deeply.

2. Breathe with Your Diaphragm

Diaphragmatic breathing supports your core and pelvic floor. Place one hand on your belly, just below your ribs. Inhale through your nose, focusing on expanding your abdomen rather than your chest. Exhale slowly through pursed lips, allowing your belly to return to its starting point. Try a few cycles like this, then switch it up by placing your hand on the lower side of your rib cage, feeling the expansion as you breathe into the side of your diaphragm. Repeat, alternating sides.

3. Try Gentle Pelvic Floor Contractions (if Suitable)

If Kegel exercises are appropriate for you, add a few gentle contractions. Imagine “picking up a blueberry” with your pelvic floor as you exhale, holding for about 5 seconds, then fully relaxing. Repeat this 5-10 times while you wait. Remember, if you experience pelvic pain, discomfort during sex, difficulty starting urine flow, frequent urination, or constipation, skip to Step 4, as you may benefit more from relaxation techniques rather than strengthening.

4. Take a Moment for Meditation

Meditation is a fantastic way to ground yourself, even during busy days. Many apps like Calm, Headspace, and Insight Timer offer free guided meditations that you can complete in just 5 minutes. Close your eyes, focus on your breathing, and feel your heart rate start to slow. This short session can leave you feeling recharged and relaxed for the rest of the day.

5. Hydrate!

Take a long, refreshing sip of water. Staying hydrated supports your bladder health and overall wellness, plus it’s a nice way to round off your mini self-care routine.

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)