Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms

178- The Pelvic Floor & Gut Connection // Why Your Digestion Affects Your Core More Than You Think

If you’ve ever felt bloated, constipated, or like your digestion is off — and at the same time noticed more pelvic pressure, leaking, or discomfort… this is not a coincidence.
Your gut and pelvic floor are deeply connected.
And for many women, ongoing digestive issues like constipation, straining, or chronic bloating can quietly contribute to pelvic floor dysfunction, core weakness, and symptoms that don’t seem to fully resolve.
In this episode, Dr. Des breaks down how your digestion impacts your pelvic floor, why straining and pressure matter more than you think, and what simple shifts can help support both systems so your body can function — and feel — better.
If you’ve been focusing only on exercises but still feel stuck, this conversation may help you uncover one of the missing pieces.
In This Episode, We Explore:
The connection between your gut, core, and pelvic floor
Why constipation is one of the biggest stressors on the pelvic floor
How bloating and pressure can contribute to symptoms like heaviness and leaking
Everyday habits that may be making things worse without you realizing it
Simple ways to support digestion and reduce strain on your body
Why This Matters
You can’t fully heal your pelvic floor if your system is constantly under pressure.
Addressing digestion, breath, and daily habits is often the key to reducing symptoms and building true, lasting strength.
This is also a big part of what we focus on inside RESTORE, where we take a whole-body approach to rebuilding your core and pelvic floor so you’re not just treating symptoms — you’re addressing the root.
Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE?
If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App.
Inside RESTORE you’ll learn how to:
✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities
All with guided lessons, workouts, and support from a pelvic floor physical therapist.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter-landing-page-68820.getresponsesite.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement; gut health

177- Things You’re Doing to ‘Help’ Your Pelvic Floor… That Might Be Making It Worse

If you’ve been doing all the “right” things — kegels, breathwork, core work, workouts — but you’re still dealing with leaking, pelvic pressure, pain, or feeling disconnected from your body, this episode might shift everything for you.
Because sometimes the issue isn’t that you’re not trying hard enough… It’s that you’ve been given advice that doesn’t actually match what your body needs.
In this episode, Dr. Des breaks down some of the most common things women are doing to “help” their pelvic floor that may actually be increasing tension, worsening symptoms, or keeping them stuck.
If you’ve ever felt frustrated that nothing seems to be working, this conversation will help you understand why — and what your body may actually need instead.
✨ Birthday Month Special
In honor of my birthday month (and after working through some recent updates inside the program), I’m offering:
🎉 $500 OFF RESTORE for the month of March
AND…
🎁 A chance to win a FULL scholarship to RESTORE ($1,000 value) Through 3/22/26
To enter: 1️⃣ Listen to the podcast 2️⃣ Leave a review 3️⃣ Screenshot it + tag me or send it to me
Winner will be announced next week!
If you’re ready for a step-by-step, guided approach to rebuilding your core and pelvic floor without guessing, RESTORE walks you through exactly what to do — and what to stop doing — so you can feel strong, supported, and confident in your body again. Learn more below!
Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE?
If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App.
Inside RESTORE you’ll learn how to:
✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities
All with guided lessons, workouts, and support from a pelvic floor physical therapist.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

176- What My Body Taught Me About Strength, Healing & Balance In The Last 35 Yrs (Birthday Reflections)

This week’s episode is a little different.
As I celebrate another trip around the sun, I’m taking a moment to reflect on some of the biggest lessons my body, my patients, and my life have taught me about strength, healing, motherhood, and learning to actually listen to what our bodies are trying to tell us.
Over the years — through pregnancy, postpartum recovery, injuries, PeVD, stress, rebuilding strength, and helping hundreds of women navigate their own pelvic health journeys — I’ve realized that the way we’re taught to approach our bodies often leads us further away from healing instead of closer to it.
In this episode I share several of the most important lessons I’ve learned about healing and health and wellness. And I wanted to share them with you today so that you can hopefully learn them sooner than me.
If you’ve ever felt frustrated with your body, disconnected from it, or unsure how to move forward with strength and confidence again, this conversation is for you.
These lessons are also the foundation of the work I teach inside RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App, where women learn how to rebuild strength, reduce symptoms like leaking or pelvic pressure, and reconnect with their bodies in a sustainable way. And as my birthday gift TO YOU, I am GIVING AWAY A FREE Scholarship inside RESTORE! Listen to the podcast episode to learn how you can enter to win now! Or take advantage of my March Madness Bday SALE with $500 OFF RESTORE at the link below! 
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE?
If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App.
Inside RESTORE you’ll learn how to:
✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities
All with guided lessons, workouts, and support from a pelvic floor physical therapist.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

175- Spring Reset for Women // 5 Ways to Reawaken Your Body After Winter

Spring naturally invites us to reset, refresh, and reconnect with ourselves. But after a long winter of stress, busy schedules, and less movement, many women feel the opposite of refreshed — they feel stiff, tired, disconnected from their bodies, and unsure how to restart healthy habits.
In this episode, Dr. Des shares a holistic Spring Reset framework designed specifically for women who want to rebuild strength, reconnect with their core and pelvic floor, and feel more energized without extreme workouts or restrictive health trends.
Instead of jumping straight into intense exercise routines or pressure-filled “summer body” goals, this episode walks you through five foundational ways to reset your body from the inside out — starting with breath, movement, environment, and nervous system regulation.
Whether you're dealing with pelvic floor symptoms like leaking, pelvic pressure, core weakness, or simply feeling out of sync with your body, this episode will help you start your spring season with clarity, balance, and sustainable habits.
In This Episode You’ll Learn
✔ Why many women feel disconnected from their body after winter ✔ How breathwork and nervous system regulation support pelvic floor healing ✔ Why jumping straight into intense workouts can worsen symptoms like leaking or pelvic pressure ✔ How your environment influences your stress levels, habits, and healing ✔ The five simple areas to reset if you want to rebuild strength and energy this spring
The Spring Reset Framework
If your body feels stiff, tired, or out of rhythm after winter, focus on resetting these five areas:
1️⃣ Reset Your Breath & Nervous System
2️⃣ Reset Your Movement
3️⃣ Reset Your Environment
4️⃣ Reset Your Core Connection
5️⃣ Reset Your Relationship With Your Body
Want a Guided Reset?
If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App.
Inside RESTORE you’ll learn how to:
✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities
All with guided lessons, workouts, and support from a pelvic floor physical therapist.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

174- Help! I’m Tight AND Weak — What Do I Actually Do? // My Rehab Approach For Women Who Want to Get Stronger Without Making Things Tighter

Have you ever been told your pelvic floor is weak, so you start doing kegels… but things actually feel worse?
Maybe you feel tight, tense, or guarded, yet you’re still experiencing symptoms like leaking, pelvic pressure, pain, or instability.
You’re not crazy — and your body isn’t broken.
One of the most common patterns pelvic floor physical therapists see is tight AND weak muscles at the same time. When muscles are constantly gripping or guarding, they often become fatigued, poorly coordinated, and unable to generate true strength.
In this episode, Dr. Des breaks down why tightness and weakness often coexist and walks you through the step-by-step rehab process for restoring pelvic floor and core function safely.
If you’ve ever wondered whether you should stretch more, strengthen more, or rest, this episode will help you understand what your body actually needs.
In This Episode You’ll Learn
✔ Why pelvic floor muscles can be tight and weak at the same time ✔ The biggest mistake women make when trying to strengthen their core ✔ Why doing more kegels isn’t always the answer ✔ The step-by-step rehab progression pelvic floor PTs use ✔ How to move from pain and tension → strength and confidence
The Pelvic Floor RESTORE Rehab Roadmap
Healing the pelvic floor isn’t about jumping straight into strengthening.
True recovery follows a sequence:
Release → Restore → Rebuild → Reload
1️⃣ Release Reduce tension and guarding through breathwork, mobility, and nervous system regulation.
2️⃣ Restore Rebuild coordination between the diaphragm, pelvic floor, and core through 360 breathing and gentle activation.
3️⃣ Rebuild Strength Progress into functional strength exercises that integrate the whole body.
4️⃣ Reload Return to higher-impact activities like running, jumping, lifting, and sports safely.
Skipping these steps is one of the biggest reasons women stay stuck in cycles of pain, leaking, or pelvic pressure.
Signs Your Body Is Moving In The Right Direction
As your system heals you may notice:
Less pelvic heaviness or pressure • Improved bladder control • Easier breathing during exercise • Better coordination and stability • Reduced pain and tension
Remember: coordination comes before strength.
 
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

173- Strong Is Not Tight // Why True Core Strength Feels Different

If your core feels tight all the time… that’s not strength.
If you’re constantly sucking in your stomach, clenching your abs, gripping your glutes, or holding your pelvic floor “just in case” — this episode is for you.
So many women have been taught that strength means tension. Brace harder. Squeeze more. Engage constantly. Never relax.
But what if that gripping is actually the reason you still feel weak… leak when you run… or experience pelvic pain?
In this episode, we’re breaking down the difference between true core strength and chronic tension — and why tight does not equal strong.
In This Episode, We Cover:
Why women often confuse tension with strength
The cultural conditioning behind “suck it in” fitness cues
How over-bracing impacts the diaphragm and pelvic floor
The connection between gripping, leaking, and prolapse symptoms
Why a tight pelvic floor can still be dysfunctional
What real, functional strength actually feels like
How breath and pressure management build resilient core stability
Simple ways to stop over-gripping and start building true strength
The Truth About Pelvic Floor & Core Strength
Your pelvic floor is not meant to be clenched all day.
It should contract and relax. Lift and descend. Respond and adapt.
When your body only knows how to grip, it loses its ability to coordinate under real-life load — like running, lifting, jumping, or even laughing.
True strength is:
Breathable
Responsive
Adaptive
Coordinated
Not rigid. Not braced at 100%. Not constantly “on.”
If You’ve Experienced…
Leaking during workouts
Pelvic pressure or heaviness
Pain with intimacy
Constipation
Low back tension
A core that feels tight but unstable
…this episode will help you understand what may actually be happening.
Why This Matters
You can’t build power on top of dysfunction.
Before adding more crunches, heavier weights, or more kegels — your body needs coordination.
That’s exactly what we focus on inside RESTORE, my 12-week pelvic floor and core rebuilding program inside the Pelvic Floor, Core & More app.
We start with breath. Rebuild pressure management. Restore true core control. Then layer strength safely and progressively.
Because strong women don’t need to grip harder. They need to move smarter.
If this episode resonated with you, share it with a friend who thinks tight = strong 💛
And as always — Breathe first. Strength second.
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!!
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

172- From Pain to Pleasure // Tools, Toys & Supportive Strategies for Comfortable Intimacy

If you’ve been following this series on pain with intimacy, you now understand:
✔️ What might be causing your pain ✔️ How mental load and nervous system stress impact arousal ✔️ Why pushing through makes things worse ✔️ Practical rehab strategies to reduce tension
Now let’s talk about something we don’t normalize enough:
Supportive tools.
Because using tools does not mean you’re broken. It means you’re intentional.
In this final episode of the series, we’re discussing the different tools and toys that can reduce pain, improve blood flow, calm guarding, and help you rebuild positive experiences in your body — safely and confidently.
In This Episode, We Cover:
Why tools can help retrain pain pathways
The connection between blood flow, arousal, and pelvic floor relaxation
How graded exposure reduces guarding
Why friction (not failure) is often the problem
The role of pleasure in nervous system regulation
If pain continues, worsens, or feels deeply triggering, it’s time to see a pelvic floor PT.
The Bigger Reframe
Tools are not a crutch. They are bridges.
Bridges between pain and safety. Between guarding and openness. Between survival and pleasure.
Pleasure is not indulgent. It is nervous system medicine.
Want Structured Guidance?
Inside the Pelvic Floor, Core & More App, there is a FREE Masterclass: From Pain to Pleasure that you can access inside the app here: https://pelvic-floor-core-more.passion.io/ 
Or if you want more guidance join my 12 wk RESTORE program, where we combine:
Breathwork
Nervous system regulation
Mobility and downtraining
Core and pelvic floor coordination
Progressive strengthening
So you’re not guessing which tools to use — or when. (More on what this is and how to join below)
And if your pain is complex, trauma-related, or persistent, 1:1 pelvic floor PT may be your best next step.
You don’t have to navigate this alone.
This wraps our Pain with Intimacy series — but healing doesn’t end here.
Your body is not broken. It is layered. And layered healing is possible.
~ XO Dr. Des 💛
 
Tools/Toys Mentioned in this episode:
Lubricants: 
water based: https://a.co/d/0aQmddMG
silicone based: https://a.co/d/0cCFnzCQ 
 Pelvic Floor Dilators and Wands: http://intimaterose.com/DESIREE2
Ohnut and Kiwi (vibration/massage tool combo) and other great products: https://thepelvicpeople.com/collections/all-products 
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

171- Guilt Is Not a Compass // How Guilt Is Silencing Your Body, Your Truth, and Your Healing

Hey Girl,
How many times have you ignored your body because you felt guilty?
Guilty for not working out. Guilty for wanting alone time. Guilty for not being in the mood. Guilty for resting. Guilty for saying no. Guilty for going to girls’ night. Guilty for spending money on yourself.
In this episode, we’re unpacking something that quietly sabotages women’s health more than almost anything else: guilt.
Because guilt doesn’t just live in your mind. It lives in your nervous system. It lives in your breath. It lives in your pelvic floor.
And every time you override your truth to keep the peace, avoid discomfort, or prove your worth — your body absorbs it.
In This Episode, We Explore:
Why guilt is often conditioning — not intuition
How guilt shows up in movement, intimacy, rest, and relationships
The connection between guilt, stress, and pelvic floor tension
Why pushing through pain (in workouts or intercourse) creates more dysfunction
How guilt keeps women stuck in all-or-nothing cycles
The physiological impact of chronic guilt on cortisol, breath, and muscle tone
The difference between guilt and integrity
Practical ways to stop betraying your body in small, daily moments
Every time you override your truth, your body adapts to that pattern.
And over time, that pattern becomes pain. Or leaking. Or pressure. Or disconnection.
Small moments of honesty create safety in your body.
And safety is where healing begins.
How This Connects to RESTORE
Inside RESTORE, we don’t just strengthen your core and pelvic floor.
We:
Retrain your breath
Regulate your nervous system
Address tension patterns
Teach you how to move without overriding your body
Help you rebuild strength from safety — not guilt
Because true strength is not forcing your body to comply. It’s learning how to listen to it.
If you’re ready to stop betraying your body and start healing from integrity, you can learn more about RESTORE inside the Pelvic Floor, Core & More App.
And if you need deeper, individualized support, 1:1 coaching or pelvic floor PT may be your next step.
Guilt is loud. Truth is quiet. Healing happens when you learn to hear the quiet voice.
~ XO Dr. Des 💛
 
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
 
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth,

170- From Pain to Possibility // Practical Rehab Strategies to Reduce Pain with Intimacy

Pelvic floor tips to move from tension and guarding to comfort and confidence
If you’ve been listening to this series and thinking…
“Okay, I understand what might be causing my pain.” “I see how stress and mental load are affecting my body.” “But what do I actually DO?”
This episode is your next step.
Pain with intimacy is common — but it is not something you have to push through, numb out, or accept as your new normal.
Today we’re talking about practical, body-based strategies to reduce pelvic floor tension, rebuild safety, and gradually restore comfort and confidence in the bedroom.
Because healing isn’t about forcing relaxation. It’s about creating safety.
In This Episode, We Cover:
Why pushing through pain makes it worse
The pain → guarding → more pain cycle
Why many women with painful intercourse actually have an overactive pelvic floor (not a weak one)
The importance of downtraining before strengthening
360 breathing and long exhale techniques to calm tension
“Hip breathers” and mobility work that support pelvic relaxation
External soft tissue release before internal work
How to approach dilators or pelvic wand work safely (if appropriate)
The power of slowing down arousal and removing performance pressure
Lube, positioning, and small environmental shifts that make a big difference
How graded exposure helps retrain the brain and calm pain pathways
The Big Reframe
Pain with intimacy is not a sign that you are broken.
It is information.
Your nervous system and pelvic floor are communicating something — often about tension, overwhelm, fear, or past experiences.
When we respond with pressure, force, or avoidance, the guarding increases.
When we respond with safety, breath, and gradual progression, the body adapts.
Your brain and pelvic floor are deeply connected — and both can relearn safety.
Practical Starting Points
If you’re experiencing pain with intercourse, consider:
✔️ Pausing penetration temporarily ✔️ Focusing on breath and long exhales daily ✔️ Addressing hip, inner thigh, and glute tension ✔️ Prioritizing arousal before penetration ✔️ Experimenting with positions that give you control ✔️ Removing pressure to “perform”
Remember: intimacy does not equal penetration. Connection and pleasure are broader than we were taught.
When to See a Pelvic Floor PT
You may benefit from professional support if:
Pain persists beyond a few months
You have a history of tearing or scar tissue
You experience severe guarding or anxiety
You’re avoiding intimacy entirely
DIY approaches aren’t helping
Inside RESTORE, we focus on breath coordination, nervous system regulation, mobility, and pelvic floor retraining in a progressive, supportive way.
For more complex or severe pain, 1:1 pelvic floor physical therapy may be the best next step.
You do not have to navigate this alone.
Up Next in the Series
In our next episode, we’ll talk about rebuilding confidence and reclaiming pleasure — not just reducing pain.
Because healing is not just about eliminating symptoms. It’s about expanding what’s possible.
If this episode resonated, share it with someone who needs to hear that pain with intimacy is treatable — and that softness is strength.
~ XO Dr. Des 💛
 
Want a Structured Way to Rebuild Safety in Your Body?
Check out the FREE Masterclass Pain to Pleasure inside my app Pelvic Floor, Core & More Now!
https://pelvic-floor-core-more.passion.io
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  dyspareunia

169- Pregnant? When and Why You Need to See a Pelvic Floor PT and Why Waiting For Postpartum Can Be the Harder Path

Signs, symptoms & why waiting until postpartum may be the harder path
Most women don’t even know they can see a pelvic floor physical therapist while pregnant.
They’re told leaking is normal.Pelvic pain is normal.Pressure is normal.Back pain is normal.
And while those symptoms may be common in pregnancy — they are not something you simply have to live with.
In this episode, Dr. Des breaks down when to see a pelvic floor PT during pregnancy, what red flags to watch for, and why proactive support can completely change your pregnancy, birth, and postpartum recovery.
Because pregnancy isn’t something you’re meant to survive — it’s something you can move through with strength, strategy, and support.
In This Episode, We Cover:
Why pelvic floor PT during pregnancy is often overlooked
The biggest misconception about “waiting until postpartum”
Common but NOT normal symptoms in pregnancy
Bladder leaking, urgency, and frequent UTIs
Pelvic pain, pubic symphysis pain, SI joint pain, and tailbone pain
Vaginal pressure or heaviness
Pain with intercourse during pregnancy
How breath mechanics and posture shift as baby grows
Why prevention is easier than rehab
What a pelvic floor PT actually does during pregnancy
Birth prep strategies including pushing mechanics and positioning
🚩 Signs You Should See a Pelvic Floor PT While Pregnant
You do not need to be miserable to qualify.
If you are experiencing:
Leaking with coughing, sneezing, or exercise
Pelvic pressure or heaviness
Pubic bone, groin, or SI joint pain
Tailbone discomfort
Severe hip or low back pain
Pain with intercourse
A history of traumatic birth, prolapse, tearing, or C-section
Chronic constipation
It’s worth getting evaluated.
And even if you don’t have symptoms — learning how to coordinate your breath, core, and pelvic floor before delivery can make postpartum recovery significantly smoother.
Why Pregnancy Is the Best Time to Start
Hormones increase joint laxity.Your center of gravity shifts.Your breathing pattern changes.Pressure on the pelvic floor increases.
Your body is adapting rapidly — which means it’s also highly trainable.
It’s far easier to build coordination and resilience before delivery than to repair dysfunction after.
What Does Pelvic Floor PT in Pregnancy Look Like?
Pelvic floor PT during pregnancy may include:
Postural assessment
Breath retraining
Core and glute coordination
Manual therapy for pain
Downtraining for pelvic floor tension
Birth prep and pushing education
Perineal massage instruction
Strategies to prevent tearing and prolapse
Internal exams are always optional — you are in control.
Not Local? Here Are Your Options
If you’re in Northern New Mexico, you can work with Dr. Des in-person at The Balanced Momtality clinic.
If you’re not local — or want a structured, guided program — RESTORE inside the Pelvic Floor, Core & More App is designed to help you:
✔️ Build breath-core coordination✔️ Reduce tension and pain✔️ Strengthen safely during pregnancy✔️ Prepare your body for labor✔️ Support postpartum recovery
Because you deserve more than “wait and see.”
✨ Pregnancy is not damage control.It’s preparation.
If this episode helped you, share it with a pregnant friend who deserves better support.
And as always — you don’t have to do this alone.
~ XODr. Des 💛
Want a Structured Way to Rebuild Safety in Your Body during Pregnancy and Beyond?
🌀 Ready to feel stronger, more confident, and in tune with what it needs?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing.
Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support
Inside RESTORE, we cover:
Breathwork + pelvic floor connection
Mobility + posture
Nervous system regulation
Core control + strength building
Real-life application to everyday movement
And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core
You’ll walk away from RESTORE with clarity, confidence, and a body you trust again.
JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  
https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe
Or 
💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.
 https://balancedmomtality.com/restore 
💖 Or Want Personalized 1:1 Coaching and Support?
Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App →  for guided breathwork, mobility, and strength progressions you can do at home.
- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 
- Download PCM App Google Play:
https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share
Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/ 
🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.
 
👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.
🌿 Join the Momtality Community:
👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/
💬 Stay Connected:
IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com
🎧 Share the love:
Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement