Traveling for the holidays can be an exciting time filled with family, fun, and festive cheer. But it can also be a bit challenging for our bodies, especially when it comes to pelvic health. Between long car rides, crowded flights, and sleeping in unfamiliar beds, it’s easy to put wellness on the back burner. This guide is here to help you keep your pelvic floor happy, healthy, and supported while you’re on the go. So pack your bags and bring along the gift of self-care with these easy travel tips and essentials!
1. Pack Your Pelvic Floor Travel Kit
A few small items can make a world of difference in comfort and support during holiday travel. Here are some essentials to consider:
Lumbar Pillow: A small lumbar pillow or even a rolled-up blanket can provide much-needed support for your lower back, helping to ease pressure on your pelvic area, especially during long car or plane rides.
Water Bottle: Hydration is key to pelvic health, so be sure to bring along a reusable water bottle. Pro tip: sipping small amounts regularly is easier on your bladder than drinking large amounts all at once.
Snacks High in Fiber: Keep your digestion happy and your pelvic floor relaxed with fiber-rich snacks like nuts, fruits, and veggies. This can help prevent constipation, which places extra strain on the pelvic muscles.
2. Move and Stretch at Every Stop
Sitting for long periods can create stiffness and tension in the pelvic area. To keep things moving smoothly, try these easy grounding stretches every time you take a break from sitting:
Gentle Hip Circles: Stand with feet hip-width apart and make slow circles with your hips. This can release tension in the pelvic area and help improve circulation.
Forward Fold: Standing with slightly bent knees, bend forward from your hips, letting your head and arms hang. This is a great stretch for the lower back, hamstrings, and pelvic area.
Alternating Pelvic Tilts: When you’re waiting in line at the airport or taking a moment at a rest stop, try a few subtle pelvic tilts. Stand with your knees apart and slightly bent, gently arch your lower back, focusing on relaxing your abdominal muscles as your bottom sticks out a bit. Then tighten your abdominal muscles and tuck your pelvis under as you flatten your lower back. Rock back and forth between the two positions. This movement counteracts being in a seated position for an extended period of time and also stretches tight muscles in your lower back.
These stretches can bring gentle relief and grounding whenever you feel tight or tense.
3. Prioritize the Gift of Self-Care
It’s easy to get caught up in the hustle and bustle of the holidays, but a few moments of self-care can make a big difference. Stress can have a significant impact on the pelvic floor, as it often leads to muscle tension throughout the body, including the pelvic area. When we experience stress, our body naturally goes into "fight, flight, or freeze" mode, which can cause muscles to tighten and contract as a protective response. Over time, if unmanaged stress is chronic or prolonged, this tension can become habitual, resulting in tight or overactive pelvic floor muscles.
Give yourself permission to prioritize these small acts of wellness to help you relieve stress:
Take a Breathing Break: Simple, deep breathing can help to relax the pelvic floor muscles and lower stress levels. Place your hands around the sides of your lower ribcage, inhale deeply through your nose, feeling the air fill your abdomen, ribcage, chest, and back, and exhale. Repeat this slowly a few times and feel the calming effect on your entire body.
Stretch Before Bed: Spending even five minutes doing gentle stretching or foam rolling before bed can help ease muscle tension built up from the day’s travel and holiday activities.
4. Give Yourself the Gift of Wellness
If you find yourself needing extra support, consider giving yourself the gift of a restorative session focused on you! I offer integrative sessions that are dedicated to pelvic floor treatment combined with massage. They are tailored to your unique needs and are designed to help you feel relaxed, comfortable, and empowered—whether you’re heading out for holiday adventures or settling at home.
If you are a new client or we haven’t seen each other for a while, we will begin with an evaluation, which can be scheduled in advance to assess your specific needs and goals.
Below are some of my newest integrative packages to support you where you are at in your wellness journey!
Tier 1 – Foundational Wellness (60 minutes): This is ideal for focused, hands-on pelvic floor treatment combined with a targeted massage. It’s perfect for anyone needing relief from specific tension areas.
Tier 2 – Comprehensive Healing (90 minutes): This session adds extra time for a more thorough massage alongside pelvic floor therapy. Ideal if you’re looking to integrate pelvic health with deeper relaxation.
Tier 3 – Holistic Renewal (2 hours): A complete mind-body reset, this extended session includes a comprehensive pelvic floor treatment, full-body massage, and customized wellness education. It’s ideal for those looking for an in-depth, entirely personalized approach.
Don't forget to book your appointments before the end of the month to keep 2024 pricing! Prices will be increasing in 2025. You can also purchase gift cards as well!
Remember, whether you’re traveling or staying put, your body deserves love and attention. From stretching and staying hydrated to investing in a signature session with me, give yourself the gift of self-care this holiday season. I am wishing you a healthy, happy, and holistically supportive holiday journey!
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