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

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

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

By: Dr. Desiree Cassell | Pelvic Floor Physical Therapist Women’s Health Specialist Strong and Fit Momma
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About this listen

The podcast where nervous system healing meets pelvic floor rehab. Helping you LOVE movement again and LIVE WITHOUT PAIN, PRESSURE or PEEING YOUR PANTS!

I’m Dr. Desiree Cassell — pelvic floor physical therapist, mom of 3, and your guide to embodied, empowered healing after birth. (And don’t worry, you don’t have to have birthed a child or even be a mom to benefit from this show. This is here for ALL Women, mom or not, Fit or Weak)

Here, we go way beyond kegels.

You’ll learn how to:
💫 Heal pelvic floor symptoms like leaking (incontinence), prolapse (POP), and pain (Dyspareunia, Vulvodynia etc)
💫 Rebuild core strength without making symptoms worse
💫 Move through pregnancy and postpartum with confidence and connection
💫 Use breath, fascia, and nervous system tools for real, full-body restoration
💫 Shift from surviving to thriving in your body — all during your daily routine

After healing my own prolapse, leaking, and diastasis (that no one warned me about), I made it my mission to make sure no woman is brushed off or left behind again.

Because these symptoms might be common — but they are NOT normal.

🎧 Subscribe for real-talk, expert support, and soul-led strategies to feel strong, safe, and free in your body again.

It is time to get you out of those pads and back to loving movement again.... yes even jumping on the trampoline.

Put your earbuds in, grab a glass of 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

Women’s Health & Wellness | Prenatal Fitness | Postpartum Recovery | Pelvic Floor Exercises | Holistic Whole Body Healing | Breathwork | Fascia Release | Emotional Embodiment | Restore Your Core | Somatic Healing | Pregnancy

Copyright 2023 All rights reserved. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Physical Illness & Disease
Episodes
  • 143- Unlocking the Hips, Unlocking the Core: The Surprising Link Between Tight Hips & Pelvic Floor Dysfunction

    143- Unlocking the Hips, Unlocking the Core: The Surprising Link Between Tight Hips & Pelvic Floor Dysfunction
    Oct 30 2025
    If you’ve ever done a million different hip stretches and gotten all the massages, but still having issues with hip tightness — Or had a pain (literally) in the butt that just wont go away…. this episode is for you. 👀 In today’s powerful conversation, we’re breaking down one of the most overlooked causes of pelvic floor dysfunction: your hips. Yep — those tight, weak, underused (or overused!) hips might be at the root of your core symptoms. We’ll talk about how poor hip mobility, strength imbalances, and dysfunctional posture ripple up into your pelvis and core, and why pelvic floor healing can’t happen in isolation. You’ll also learn how to restore balance in the body — with breath, movement, and aligned progression — and why this whole-body, whole-woman approach is exactly what we focus on inside my signature RESTORE program 💛 💡 In this episode, you’ll learn: How your hip mobility & posture directly affect pelvic floor health What the obturator internus has to do with knee, hip, and pelvic floor issues The real reason kegels might not be helping Why your core symptoms might stem from the ground up How to know if your hips are limiting your healing Simple ways to start restoring your hips, core & pelvic floor today 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ 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 AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 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 💎 Join RESTORE, 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 🎧 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 ...
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    29 mins
  • 142- When You Gotta Go... But You Just Went// Healing Urgency and Urge Incontinence Naturally

    142- When You Gotta Go... But You Just Went// Healing Urgency and Urge Incontinence Naturally
    Oct 27 2025
    Have you ever peed 3 times before leaving the house “just in case”? Or felt that sudden, overwhelming urge to go... even though you literally just went? You’re not alone — and you’re not broken. Today we’re talking all things urge incontinence, overactive bladder, and how to restore your body’s connection to your bladder, your breath, and your pelvic floor. 💥 Inside This Episode, We Cover: What urge incontinence actually is (and what it’s NOT) Why kegels, Emsella chairs, and "just hold it longer" don't work The nervous system–pelvic floor–brain connection How posture and breath create pressure that affects bladder control My 3 favorite techniques to calm urgency starting today Why this is so much deeper than just your pelvic floor — and how your whole body plays a role What to do instead when urgency strikes, and how to retrain your bladder without fear 🔄 Let’s Rewire the Patterns – Not Just the Muscles We’ve been told that leaking or peeing yourself is “just part of motherhood” or “what happens as you get older.” But that’s a lie — and it’s keeping too many women trapped in shame, pads, and bathrooms they can’t trust. This episode will show you what’s really going on, and how you can start to take your power back, naturally. 🎧 Tune In If: You feel like your bladder is calling the shots You’re tired of rushing to the bathroom constantly or leaking during the day You’ve tried the “usual” pelvic floor advice and it didn’t work You want a full-body, full-life approach that actually gets to the root You’re curious about how nervous system work fits into pelvic health ✨ Ready to Restore? This is exactly why I created RESTORE — a 12-week self-paced program for women who want to go beyond bandaids and into full-body healing. It’s more than kegels. More than exercises. 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 AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db ✨ 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 💎 Join RESTORE, 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 🎧 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. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 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
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    28 mins
  • 141- Restore Your Knees to Restore Your Core// Why your pelvic floor depends on what’s happening below the belt

    141- Restore Your Knees to Restore Your Core// Why your pelvic floor depends on what’s happening below the belt
    Oct 23 2025
    🌀 You’re doing the breathing. You’re doing the bracing. But your knees?

    Still unstable, stiff, or sore? That’s not just a leg-day problem — it’s a pelvic floor one.

    In today’s episode, I’m walking you through how your knees and pelvic floor are deeply connected, and why knee weakness or misalignment could be the real reason you’re still leaking, feeling pressure, or can’t feel strong — no matter how many kegels you’ve done.

    💬 “Your knees are messengers, babe. And your pelvic floor is listening.”

    This is the conversation most pelvic floor programs don’t include — and that’s exactly why I created RESTORE. Because healing your core is about way more than kegels and crunches. It’s a full-body recalibration.

    🌿 In this episode, we cover:
    • Why knee pain or weakness might be causing your pelvic floor symptoms
    • The chain reaction between your foot, hip, knee, and pelvic floor
    • What “leaking with squats” is really telling you about your alignment
    • The 3 movement patterns that can build real strength & support
    • Why your breath, glutes & feet matter more than your crunch count
    🧠 You’ll walk away with:
    • A deeper understanding of your kinetic chain
    • The real reason sit-ups aren’t solving your symptoms
    • Simple cues for building knee-to-core coordination
    • What to do before you go back to running or jumping

    ✨ 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

    💎 Join RESTORE, 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

    🎧 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.

    💖 Want Personalized Support?

    Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

    🌿 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, knee pain
    Show More Show Less
    27 mins
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