Pelvic Floor Reset
Relax your belly, unclench your body, and rebuild your routine
When you have endometriosis, your body can start bracing without you even realizing it. Your belly tightens. Your pelvic floor grips. Your jaw, neck, shoulders, hips, and inner thighs hold tension. This ongoing Tuesday series helps you gently downregulate your nervous system, release pelvic floor tension, support digestion, and build a routine you can return to week after week.
If you feel bloated, clenched, constipated, tight, or like your body is always “on,” this continuous series gives you a consistent place to practice.
A continuous practice to help your body relax from the inside out
Each Tuesday, Dr. Kristen guides you through a focused pelvic floor practice. You can join as an ongoing routine, build familiarity over time, and repeat the tools at home between sessions. No prior pelvic floor PT experience is needed.
Relax: Belly, Breath, and Digestion
Unclench your belly and help your body soften
This foundational practice focuses on: breathing, belly relaxation, digestion, constipation support, and helping your pelvic floor begin to let go.
What we'll do
- Guided diaphragmatic breathing
- Belly relaxation and gentle unclenching
- Colon massage for digestion and constipation support
- Simple positions to help your nervous system settle
- A short routine you can repeat during the week
You'll leave with
- A calmer, softer belly
- Tools to support constipation and digestion
- A better sense of where you're gripping
- A simple reset practice for flare days or high-tension days
Release: Pelvic Floor, Hips, Jaw, Neck, and Shoulders
Coordinate your breath and let your body release
This practice helps you coordinate breath with pelvic floor relaxation and builds naturally as you return each week. We'll practice reverse kegels, deep supported stretches, and release work for the jaw, neck, and shoulders. These areas often hold tension when the pelvic floor is gripping.
What we'll do
- Guided breathing and pelvic floor coordination
- Reverse kegel practice
- Deep pelvic floor stretches
- Jaw, neck, and shoulder release
- Supported positions to help your body feel safe enough to soften
You'll leave with
- A clearer understanding of how to relax your pelvic floor
- A repeatable stretch and breath routine
- Tools for jaw, neck, shoulder, and pelvic tension
- A way to reset when your body feels clenched or guarded
Dr. Kristen Munoz, PT, DPT, PRPC
Owner & Founder, Kind Bodies - Certified Pelvic Floor Rehabilitation Specialist
Kristen Munoz is a certified pelvic floor physical therapist in NYC and the founder of Kind Bodies, a patient-centered pelvic health practice. She specializes in gentle, evidence-based pelvic floor care that prioritizes pain reduction, functional recovery, and patient empowerment.
This is not a one-time class
After each session, you'll get a simple follow-up protocol inside Nomi: short guided videos, 10 minutes, 3x per week, with light tracking so you can actually follow through.
Your Progress
4 weeks
You've hit your 3x/wk reset routine for 2 weeks straight. Your tension and bloating scores have dropped from a 7 to a 4.
Shared with Dr. Kristen ahead of your next check-in.
Follow along live, inside the app
Join the session directly from Nomi. Learn with Dr. Kristen and your group in real time.
Get your follow-up protocol
After class, Nomi delivers your 10-minute routine so you know exactly what to practice.
Track what helps
Light tracking of pain, bloating, constipation, tension, and where you feel it, so you can see what is changing over time.
Join Pelvic Floor Reset
Join four weekly live sessions with Dr. Kristen Muñoz, PT, DPT, PRPC, plus follow-up protocols in the Ask Nomi app.
You're in!
Your membership is active. Sign in to Ask Nomi with the same email to access your sessions.
Frequently asked questions
Do I need experience with pelvic floor PT or body work?
No. The ongoing series is beginner-friendly and guided step by step. You can follow along at your own pace.
Do I need any props?
For belly, breath, and digestion sessions, please bring body oil or lotion, a yoga mat, blocks, and pillows or cushions. For release sessions, please bring a yoga mat, blocks, and pillows or cushions.
Do I need to have an endometriosis diagnosis?
No. This ongoing series is for anyone with diagnosed or suspected endometriosis, pelvic tension, bloating, constipation, or pain patterns that make them feel like their body is always bracing.
Will sessions be recorded?
Yes, sessions will be recorded and available inside the Ask Nomi app.