Welcome to Small Moves: Pelvic Health Through Every Stage of Womanhood

Hey love 🤍

I’m Dajah Small — licensed Physical Therapist Assistant, Certified Lymphedema Therapist, Pilates instructor, and the heart behind Small Moves Pelvic Coaching.

This space exists because so many women are navigating pelvic health changes in silence — leaking when they laugh, painful periods, back pain, pressure, discomfort, or feeling disconnected from their bodies , and are told it’s “just part of being a woman.”

Let me be clear: common does not mean normal.

Pelvic health is not a phase. It’s foundational — through menstruation, postpartum, menopause, and beyond.

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Why “Small Moves”?

Because real change doesn’t come from doing more it comes from doing things with intention. Small, consistent movements create powerful shifts in the body, especially when it comes to the pelvic floor.

This work is personal for me. I’ve navigated my own pelvic floor challenges, including chronic low back pain, bladder incontinence, and weakness. That journey reshaped how I move, how I teach, and how deeply I believe women deserve better education and support.

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What Is the Pelvic Floor — Really?

The pelvic floor is a group of muscles that supports the bladder, bowel, uterus, and core. It plays a role in:

    •    Bladder and bowel control

    •    Core strength and posture

    •    Breathing and stability

    •    Sexual health

    •    Everyday movement

When these muscles are too tight, too weak, or poorly coordinated, symptoms can show up — often quietly, and often dismissed.

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Pelvic Health After Birth: Postpartum Is Forever

Postpartum doesn’t end at six weeks.

Whether you’re newly postpartum or years removed from childbirth, your body deserves support. Changes in the pelvic floor after pregnancy and delivery can show up as:

    •    Leaking

    •    Pelvic heaviness or pressure

    •    Core weakness or abdominal separation

    •    Pain with movement or intimacy

Pelvic health care isn’t about “bouncing back” it’s about rebuilding trust in your body and moving forward with strength and confidence in a NEW WAY .

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Pelvic Health Through Menopause

Menopause brings hormonal shifts that directly affect the pelvic floor. Decreased estrogen can impact:

    •    Tissue elasticity

    •    Bladder control

    •    Vaginal comfort

    •    Pelvic floor strength and coordination

Symptoms like urgency, dryness, pain, or prolapse are not things you have to accept. With the right movement, breath, and education, women can feel strong, supported, and empowered in this stage of life too.

Who This Space Is For

Small Moves is for:

    •    Women who want to understand their bodies

    •    Women tired of being told their symptoms are “just part of being a woman”

    •    Women who want to move with intention, not punishment

    •    Women ready to reconnect with their strength — inside and out

No matter your age, background, or fitness level you belong here.

Let’s Change the Conversation

Pelvic health should not be whispered about.

Movement should feel empowering, not intimidating.

And women deserve spaces where they feel seen, supported, and educated especially women of color.

This is just the beginning.

If you’re ready to make small moves that lead to big changes, I’m so glad you’re here.

With love & intention,

Dajah Small

Founder, Small Moves PF 💚