THE BALANCED MOMTALITY- Pelvic Floor/Core Rehab For The Pregnant and Postpartum Mom

Women’s Health & Wellness* Prenatal Fitness *Postpartum Recovery *Pelvic Floor Exercises *Holistic Health *Whole Body Healing Are you a busy pregnant or postpartum (once postpartum always postpartum) mom that just wants to feel strong and healthy without the stress of having to revolve your life around your diet and exercise? Wanting functional and practical strategies to get in safe and effective exercises without fear of pain, prolapse or peeing your pants? All during your normal daily routines? Are you wanting to stay active and comfortable during your pregnancy, and avoid many of the common aches and pains? While also prepping and optimizing your mind and body for a beautiful birthing experience? Ready to feel confident navigating postpartum recovery, being in-tune to your body, it’s boundaries to activity and avoiding common issues like diastasis recti (DRA), prolapse, and urinary incontinence (leaking)? Hey Momma! I’m Dr. Desiree Cassell, a Doctor of Physical Therapy that specializes in Women’s Health aka Pelvic Floor, a wife, mom of 3, foodie and lover of all things movement and mindfulness (bonus if it’s outdoors)! I can’t tell you how excited I am that you are here checking out The Balanced Momtality Women’s Health and Wellness Podcast! During my first pregnancy I experienced all the typical issues like DRA, urinary incontinence, pelvic organ prolapse (POP) and even hemorrhoids 😳. Only to be told “welcome to #momlife” by society and other moms in my life. So, like you, I accepted it as “normal”. Then, while working for my Doctor of Physical Therapy, I got pregnant with my second (still dealing with all the same issues and more 6 yrs later) and decided to put my new found knowledge to the test. YOU GUYS I was able to not only stop my urinary incontinence and prolapse from getting worse, I STOPPED LEAKING AND FEELING SYMPTOMS ALL TOGETHER! This is when my passion for educating, empowering and supporting other women and moms was born. I just knew I had to shout it from the rooftops that all those “common” symptoms ARE NOT NORMAL! You do not have to suffer and there IS HELP! Unfortunately, I brought all these issues up to my providers during my first pregnancy, only to be brushed off and told to do kegels and exercise. With that advice, I kegeld my life away and took a Pilates class postpartum that actually turned my DRA into an umbilical hernia and caused pain with intercourse because kegels were actually the opposite of what my pelvic floor needed (more on that inside the podcast 😉). Inside this podcast you will learn all about the pelvic floor and core system, common dysfunctions within the system during pregnancy and postpartum (and in general), how to connect and be aware of your body’s limits and how to SAFELY push those limits so you can be the strong, confident, and happy balanced momma you and your family deserve! Now let’s get you out of those pads and back to jumping on the trampoline with your kids and enjoying movement again! Put those airpods in, grab your water, roll out your mat and let’s connect! Learn > www.balancedmomtality.com Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com Community> Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

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Episodes

12 hours ago

Hey Girl!
 
Have you been told you have POP or Pelvic Organ Prolapse? Or maybe you feel heaviness or pressure or just feel like something is falling out of your vagina? This can be very scary to first find out about and from personal experience, I can say that it can take over your thoughts and make any exercise or activity seem scary or bad like it will make it worse.  This unfortunately, causes a lot of fear around movement and can even contribute to anxiety and depression.  Especially if you are a mom still wanting to have more children but not wanting to cause more damage to your body or if you are active and enjoy strength training and heavy lifting or high impact exercises, it can seem like that is no longer an option for you.
 
However, inside this week’s episode I am diving into the basics of POP and what we can do for it to manage it conservatively and help you feel more confident as you navigate life and exercise.  I talk about pessary’s, pressure management, the role of pelvic floor strengthening and how pelvic floor PT can help make sure you can go through all your normal activities without fear or risk of progression. In a future episode I will talk more about the different strategies, tips and exercises that you want to be doing to improve and manage your prolapse. So if you have started to wonder or have been terrified now that you got told you have prolapse, don’t fear! It is NOT the end of the world and you can still get pregnant, have more children vaginally and lift heavy! 
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday May 10, 2024

Hey Love!
One of the most common questions I get from the women and especially pregnant or postpartum mommas is “Is this exercise safe” or “Should I be doing this or is it too much for me?” or “Is this exercise bad?”. Unfortunately, the answer is not as simple as “good or bad exercises”.  Every person has different strength and capacities, which makes their body perform differently than others. Meaning, some exercises that could be beneficial for one person may be very problematic for another.  So it is more about understanding your own body and how it is showing up for you during any exercise or activity.  Knowing your body’s boundaries are crucial for avoiding injury or causing issues like leaking/incontinence, pelvic organ prolapse, diastasis recti (DRA) or even hemorrhoids or hernias.  Especially during pregnancy, postpartum or recovery/rehab periods where the body is adapting and healing and more vulnerable, we need to know that what we are doing isn’t going to put us or the baby at risk.  
 
Inside this week’s episodes I am reviewing the 3 P’s and the ABC’s: The Body Boundaries Checklist, so that you can feel confident as you move through different exercises and activities during pregnancy, postpartum and beyond.  It’s time we stopped avoiding exercises out of fear and also stopped wasting time doing things that are only going to hurt us or put us at risk.  Whether you are just beginning your fitness journey or are experienced but in a new season of life, these are health and fitness concepts that every active person should know! 
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday May 03, 2024

Hey Friend!
This week’s episode is meant to help you find that balance of activity while still resting and listening to your body and to also give you tips on how to make your daily tasks a functional exercise so that you can still get some strengthening and movement in your body every day without even having to take the time to go to the gym or “exercise”.  Cleaning our houses can cause many aches and pains if we do it poorly, but can actually be great whole body exercise if we are moving intentionally.  This reduces your risk of pain and injury and also builds strength and resiliency in your body when you don't have the time or energy to work out. This episode is great for anyone who just had surgery, is postpartum, is recovering from a flare up of an old injury or illnesses, or even just someone who hasn’t worked out in a while and wants to start easing back into exercise and being more active! Really it’s ideal for anyone because we all have daily tasks we have to do, so why not habit-stack some easy functional exercises into your daily routines and make your “workouts” work for you and save your body from aches and pains. I have been recovering from my own embolization/Pelvic venous dysfunction procedure and am sharing how I am navigating my “6 weeks of recovery”.  
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Apr 26, 2024

Hey Love!
It’s Spring! Which also means it’s allergy season, at least here in the Southwest, so I have been seeing a big increase in women having their pelvic floor symptoms return.  Leaking is the most common one I have been seeing, but also prolapse symptoms.  With all the sneezing, coughing, blowing your nose this time of year, your pelvic floor is working over time! Is it weak? Is it tight? Is it just fatigued and pooped out? Either way the tips inside this week’s episode will help you reduce that excessive pressure down on the pelvic floor and prevent prolapse and leaking symptoms from getting worse and also hopefully help you stop feeling them all together! Whether you are pregnant or not, leaking or not, or have prolapse or not, this episode is going to be super helpful as you can carry these strategies throughout the year when you have to sneeze, cough, blow your nose, throw up, exercise etc! This episode dives into the holistic strategies to connect the whole body and core system and is not just talking kegels.  Any time there is an increased pressure and force on the body we want to think about these strategies to avoid causing any symptoms. As a busy momma with kids who also struggle with allergies, these are tips I tell my kids as well! 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Wednesday Apr 17, 2024

Hey Momma!
 
You have made it to the third trimester and hopefully you caught Part 1 of this Epsiode last week and have been staying active and comfortable up to this point by listening to the first and second trimester episodes.  This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow.  You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can come with so many unknowns. You want to stay comfortable in this last trimester but also prepare your mind and body for birth so you can have an optimal birthing experience and recover well postpartum. Especially if you are battling many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids, then this episode is for you!
 
Inside this week's episode (Part 2 of 2)  I am giving you more tips and tricks for releasing tightness in your pelvic floor and performing perineal massage to assist the relaxation and opening of your pelvic girdle to prepare for an easier vaginal birth and less risk of tearing and complications.  The tips inside this episode will help you feel more confident as you get towards the big Birth Day and help you feel comfortable while you wait for baby, especially if you are having pelvic pain.  
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Apr 12, 2024

Hey Momma!
You have made it to the third trimester and hopefully you have been staying active and comfortable up to this point by listening to the first and second trimester episodes.  This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow.  You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can come with so many unknowns. You want to stay comfortable in this last trimester but also prepare your mind and body for birth so you can have an optimal birthing experience and recover well postpartum. Especially if you are battling many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids, then this episode is for you!
Inside this week's episode (Part 1 of 2)  I am giving you more tips and mobility exercises to help ease those back and pelvic aches and also help to assist the opening of your pelvic girdle to prepare for an easier vaginal birth.  The tips inside this episode will help you feel more confident as you get towards the big Birth Day and help you feel comfortable while you wait.  Make sure you stay tuned next week for part 2 where I go into more depth about perineal massage and soft tissue work to do for even more birth prep! 
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Apr 05, 2024

Hey Love!
I can’t believe it has been ONE YEAR of talking in your ear about your pelvic floor, core and more! The podcast has been such a fun and unexpected passion project that I have enjoyed pouring into this last year in order to bring women everywhere this crucial information about our bodies.  Talking freely and opening about taboo topics like pain with sex and peeing your pants isn't always easy, but it is so crucial for us as a culture and women’s healthcare to spread awareness about these conditions that we are told are normal, when in reality they are common NOT normal and there is alot we can do to help improve our symptoms and quality of life! Whether you are pregnant, newly postpartum, years postpartum, in perimenopause or menopause, or not a mom at all, you need to understand your body and what is normal and what is not and what the options are for you in order to optimally care for yourself.  It can be so isolating and lonely to navigate these conditions and experiences as a woman and a mom and so it is crucial to have a community and support system.  Thank you for being part of mine and I'm so grateful to be part of yours!   This week's episode is a little about my own journey in podcast and balancing all the things as a busy working full time momma and letting you in on the behind the scenes of podcasting and my life and what is to come this next year on the podcast!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Mar 29, 2024

Hey Momma!
Strength training can seem like such a scary and intense type of exercise when you are pregnant, but I am here to tell you how amazing it is for you and why you especially need it during pregnancy! In the second trimester you are hopefully getting some energy back but are also starting to grow that baby bump, which can begin to bring on all the aches and pains like SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! We tend to feel stiff and tight so we go to stretching all the things, when in reality we need to be strengthening all the things so that they can support our body! Especially our core and glutes, which can seem intimidating during pregnancy.  
Inside this week's episode I am helping you understand the importance of strength training, the best core and glute exercises to start with and really knowing your body’s boundaries so that you can feel confident navigating strength training and all types of exercise and activity during pregnancy. This will help you avoid all the aches and pains and complications like leaking/incontinence, prolapse, DRA, hemorrhoids and more! So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned for the Third Trimester and the last of three in my “Prenatal Fitness Series”!
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Thursday Mar 21, 2024

Hey Love!
This is an update on my own health journey with pelvic pain from Pelvic Congestion Syndrome, which I am learning is now termed Pelvic Venous Disorder or PeVD.  Signs and Symptoms of PeVD can be misleading as it mimics many other conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and more.  Pelvic Venous Disorder is a widely underdiagnosed condition that can affect many women, especially postpartum moms who have had multiple babies. Since I have decided to go through with an Embolization procedure, I have been navigating and creating a Holistic toolbox for me to make sure I am giving my body the best chance going into this procedure and recovering on the other side and optimizing my venous and lymph return.  Inside this week's episode I will update you on my journey as well as inform you of the many various holistic strategies, herbs, exercises and other tools that can also help you manage your PeVD or just optimize your venous and pelvic health! I want you to better understand your symptoms and how to advocate and take better care of yourself.  
While we can have many things contributing to pelvic pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free but enjoyable life. So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Wednesday Mar 13, 2024

Hey Mom Friend!
I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body.  You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby.  I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant! 
Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human.  So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

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