Hello lovelies!
Here is your Power to the Pelvis Newsletter for August! I've been working on a workshop series for Crossfitters and the 2nd session the series is ALL about the foot to pelvic floor connection. I'm sharing some of my knowledge nuggets with you this month. For those of you in the Colorado Springs area, join me at CrossFit 7070 on August 21st for my next workshop of the series! Sign up here!
ENJOY!!
* Tip of the Month: The Foundation
I know I've talked about the deep front line, but there is also a line of fascia that connects from the bottom of your feet through the plantar fascia all the way up to the top of your head. It plays a major role in posture and movement.
When your feet aren't moving well, it directly impacts the rest of your body, including your pelvic floor.
➡️ Each step you take sends messages up the chain—through your ankles, knees, hips, and yes, your pelvic floor.
➡️ Weak, stiff, or unstable feet can cause imbalances that impact posture, core control, and pelvic stability.
➡️ That “mysterious” hip pain, leaking when running, or low back tension? It might start down below—and I mean way below 👣.
Let’s get grounded—literally. Try these 3 foot-focused exercises to support your pelvic floor from the ground up:
🌟 1. Toe Spreads (aka Foot Yoga)
- Sit or stand barefoot.
- Slowly spread your toes apart like you're trying to grip the ground.
- Hold for 5 seconds and release.
🔁 Repeat 10x each foot.
💡 This builds intrinsic foot strength and awareness—great for balance and stability!
🌟 2. Arch Lifts
- Stand barefoot.
- Without curling your toes, gently lift the arch of your foot. You should feel your inner foot activate without rolling onto the outer edge of your foot.
- Hold for 3-5 seconds, then release.
🔁 Repeat 8–10x.
💡 Think of this as “core work” for your feet!
🌟 3. Heel-to-Toe Rock
- Stand and slowly shift your weight forward onto your toes, then back onto your heels.
- Keep your knees soft and posture tall.
🔁 Repeat for 1–2 minutes.
💡 This helps reawaken your foot’s natural mobility and your brain-body connection.
👣💥 Start treating your feet like the foundation of your core—because they are.
Want to dive deeper into how your feet affect pelvic floor health, stability, and performance? Come see me at Mountain Mama Pelvic Health! I offer in-person and virtual sessions and I’ll help you reconnect from the ground up. 🌄
Click here to connect on a free call with me to see how I approach pelvic floor therapy!
* IG/You Tube I'm loving:
Gait Happens is one of my favorite resources for foot health. They have courses for individuals and professionals looking for ways to strengthen, protect and save your feet. Their Insta is always hoppin' (sometimes literally) with clinical pearls and exercises to promote healthy feet.
Click this link for more foot exercises!
* tools for foot health:
These are some of the tools I use clinically as well as personally to increase mobility and strength in the feet. They can be used in conjunction with each other or stand alone for different needs.
👣 Gait Happens - Foot Health Kit - this has all of the essentials: toe spacers, toe strengthening bands in 3 different resistance levels, medium size ball for mobility exercises, and a medium-strength exercise band. I like starting with stretching and rolling, and then strengthening.
👣 Toe Spacers (toe separators) - these beauties are great for walking around the house to stretch out the ligaments and muscles of your toes. They are also good for straightening out bunions (but not in isolation). I'd start with 5 minutes per day and increase that as tolerated.
👣 Trigger Point release - tight plantar fascia? Roll one of these under your feet every day to release those muscles. Great for all muscle groups up the entire superficial back line, especially along the spine when used together!
👣 Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
#PelvicFloorOT #FootToPelvicFloor #PelvicHealthMatters #MountainMamaPelvicHealth #FootMobility #PelvicFloorTherapy #CoreFromTheGroundUp #MomsWhoMove #FunctionalFeet
Did someone forward this email to you and you would like to subscribe? Please click here to subscribe to the Power to the Pelvis monthly newsletter.
I only send emails to people who have actively subscribed, so if you no longer wish to receive these messages kindly unsubscribe and not mark emails as spam. Unsubscribe link is at the bottom of this message. Thank you!
Check out some of my fave resources:
![]()
Lubes & Intimacy Products
|
|
![]()
Affiliate Links & Coupon Codes
|
