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

60- The Best Yoga Poses to Practice Your Breath Work and Heal Your Pelvic and Low Back Pain

Hey Girl!
As a busy mom, I am always taking advantage of easy yoga poses to do my breathwork in, even if it’s at the end of the day in bed.  Yoga has many benefits, but when we bring the intention deeper and become mindful of the breath, it can be a game changer! If you have been a regular listener you probably already know that breath-work is one of my favorite things to do for anyone and everyone that struggles with pelvic floor or back or hip issues.  Whether you are pregnant, postpartum or just dealing with pain and want to optimize your breathing and get out of pain, these exercises and tips inside this week’s episode are for you! There are many benefits to yoga and breath-work in general but I wanted to break down the mindset and intention that needs to be present while practicing these common yoga poses.
 
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/ 
 
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59-The Postpartum Screen or Six Week Clearance// Why It’s Crucial to See a Pelvic PT to Return to Activity Safely

Hey Momma!
As you near labor and delivery, you are probably starting to think about what comes after birth.  What should you be doing and not doing postpartum? I often get questions about the postpartum period and recovery.  Unfortunately, the standard of care in the United States is to have a postpartum check up or screen around 6 weeks to get “clearance” for activity as usual.  Which leads many women, like me, to return to some sports and activities prematurely, causing issues like pelvic organ prolapse, incontinence or leaking, diastasis recti (DRA), or pelvic pain, to show up when they were never there during pregnancy.  This can be very frustrating, especially if you are trying to exercise and do the “right things”.  As you will learn and may have already in recent episodes, it is more about HOW your body is functioning and performing for you during an activity.  Not just is your pelvic floor strong or weak.  So while the routine 6 week check up is necessary for other things like screening mental health, pain and tissue healing, it is not doing our women justice to clear them to return activity as usual.
It is crucial and should be standard of care to get a pelvic floor PT internal assessment postpartum to assess for things because strength like coordination, pressure management, trigger points, scar tissue, functional movement patterns and much more! Inside this weeks episode I dive into all the differences between your standard OBGYNE exam and a pelvic floor PT’s and why you should be getting both! And also why you probably shouldn't wait until six weeks to have a follow up with your pelvic PT or provider.  Also stay tuned for some tips to think about as you navigate your early postpartum 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
 

58- Pelvic Organ Prolapse or POP Basics to Understand to Prevent Progression and Feel Confident and Strong Throughout Activity and Exercise

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
 

57-The 3P’s and ABC’s: The Body's Boundaries Checklist// Know When To Modify Your Exercises During Pregnancy, Postpartum Recovery and Beyond

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
 

56- How To Make Cleaning A Pelvic Floor/Core Exercise and Avoid Pain for Busy Moms// Progressing Into Activity Post-op or Postpartum

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
 

55- 5 Quick Tips to Stop Leaking When You Sneeze// Don't Let Allergies Control Your Pelvic Floor

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
 

54- Prenatal Fitness in the Third Trimester Part 2// Perineal Massage and Preparing Your Mind and Body For Birth

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
 

53- Prenatal Fitness in The Third Trimester (Part1 of 2)// Pelvic Openers and Preparing Your Mind and Body For Birth

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
 

52- The Importance of Community and Support As A Mom Living a Balanced Intentional Life// One Year Anniversary of The Balanced Momtality Podcast

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
 

51- Prenatal Fitness in the Second Trimester// Why and How Strength Training Will Keep You Strong and Comfortable During Pregnancy

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