The Shocking Connection Between Your Feet, Pelvic Floor, and Posture
Your Feet: The Unsung Heroes of Your Pelvic Floor
Let’s talk feet. Yep, those things at the end of your legs that we shove into shoes, stub on furniture, and sometimes neglect until they start screaming at us. But did you know your feet hold the key to your pelvic floor health?
Think of your feet like the foundation of a house. If the foundation is cracked or uneven, the rest of the house (aka your body) is going to feel it. Poor foot alignment can throw off everything—your gait, your pelvic stability, and even your posture.
That’s right, wonky feet can lead to a wonky pelvis.
How Your Posture and Alignment Affect Your Pelvic Floor
Ever tried stacking a Jenga tower on a wobbly table? That’s what happens when your posture is out of alignment. Your feet, knees, hips, and pelvis all work together to keep you balanced, but if even one of these is off, it can lead to pelvic floor dysfunction, back pain, and overall body imbalances.
When your posture is off:
Your pelvic floor muscles have to overcompensate or stay tense just to keep you upright.
Extra pressure builds up, leading to leakage, discomfort, or even pain.
Your body creates compensations that make everyday movements harder than they need to be.
So, if you’re constantly clenching your jaw, holding tension in your shoulders, or feeling stiff after sitting all day, your pelvic floor might be working overtime.
The Checklist for Good Alignment (Because Your Body Deserves It!)
Achieving good alignment isn’t just about looking poised—it’s about keeping your body strong, balanced, and pain-free.
Here’s what you should aim for:
✔️ A neutral spine (natural curves, no slouching or over-arching).
✔️ Head stacked over your shoulders (not jutting forward like a turtle 🐢).
✔️ Shoulders relaxed away from your ears (drop ‘em right now, I’ll wait).
✔️ Hips level and aligned with your pelvis.
✔️ Ribs over hips (not flaring out like a ballerina mid-spin).
✔️ Knees tracking over your toes when you move.
✔️ Feet in a neutral position—no excessive rolling in (flat feet) or out (high arches).
✔️ Pelvic floor engagement for stability—but not clenching for dear life!
✔️ Strengthen Your Feet, Strengthen Your Pelvic Floor
Now, you don’t need a fancy gym membership or high-tech gadgets to improve your alignment. It starts with small, daily habits.
Try this:
Spread your toes wide (toe spacers for the win!).
Do arch lifts and calf raises to strengthen foot muscles.
Stand with strong arches while brushing your teeth, cooking, or showering.
Check in with your posture throughout the day—are you stacked or slouched?
By making these simple tweaks, you’re not just helping your feet—you’re optimizing your entire body. Your pelvic floor will thank you, your posture will improve, and you’ll move through life with more ease and confidence.
So, next time you catch yourself standing like a flamingo or sitting like a pretzel, check in with your foundation. A little attention to your feet goes a long way toward a stronger, healthier, and happier you!
Here is the link to get access to my improving posture and alignment video inside my free skool community! In this video I’m sharing essential tips for improving posture and alignment while sitting and standing.
