Think you need intense workouts, endless kegels, or hours at the gym to heal your pelvic floor and core? Nope. 💛

In fact, some of the most powerful healing practices you can do happen while you’re resting — yes, even while laying on your couch.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, shows you how recovery, breathwork, fascia release, and gentle movement can start restoring your pelvic floor and core from the most accessible place: home, rest, and yes — the couch.

Because healing isn’t about pushing harder. It’s about working smarter with your body.

• ✅ Why couch-based recovery is one of the smartest ways to start healing postpartum.

• ✅ How laying down supports your nervous system — and why that matters for pelvic floor healing.

• ✅ 5 simple things you can do while lying on the couch:

• Breathwork resets

• Body scan/Body Check method

• Gentle pelvic floor release + connection

• Fascia release for hips, belly, thighs

• Micro-movements like heel slides + bridges

• ✅ The most common mistakes women make (and what to avoid).

• ✅ Why rest is not weakness — it’s the foundation for strength and confidence.

Postpartum healing doesn’t require hours in the gym. It requires reconnecting with your body, breath, and core system. Starting small — even from your couch — can set the foundation for sustainable strength and symptom-free movement.

You don’t need to do more. You just need to do the right things, in the right order.

📲 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.

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

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.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

You’ve probably heard the phrase “no pain, no gain.” But when it comes to your core and pelvic floor, that couldn’t be further from the truth.

The real magic doesn’t happen during your workout — it happens during your recovery.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health expert, breaks down why recovery is essential for healing, strength, and sustainability — and how skipping it could be holding you back or making your symptoms worse.

Whether you’re pregnant, postpartum, or years down the road, these tips will help you optimize recovery so you can finally feel strong, confident, and connected in your body again.

• ✅ Why recovery is just as important as your workouts for pelvic floor and core healing.

• ✅ The most common mistakes women make with recovery — and how they lead to leaks, prolapse, or pain.

• ✅ Practical recovery tools: breathwork, fascia release, active recovery, nutrition, and sleep.

• ✅ How to know if you’re pushing too hard (symptoms as feedback, not failure).

• ✅ Simple recovery rituals you can start today, even as a busy mom.

Recovery isn’t weakness — it’s wisdom. When you honor your body’s need for rest and restoration, you’ll make more progress, protect your pelvic floor, and feel stronger in the long run.

Healing isn’t just about what you do — it’s about how you recover.

📲 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.

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

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.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

Have you ever felt heaviness, pressure, or bulging “down there” and wondered if it’s prolapse… or worried about making it worse? You are not alone, mama. 💛

Prolapse is common, but not normal — and most women are never told how their everyday habits can either support healing or put more strain on their pelvic floor.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, unpacks the 10 most common daily habits that can cause prolapse or make symptoms worse. You’ll learn how to recognize these patterns, what to do instead, and how to finally stop feeling broken or fearful of movement.

• ✅ What prolapse actually is (and how to know if you might have it).

• ✅ The 10 most common habits that worsen prolapse, including:

• Holding your breath when lifting

• Constantly sucking in your stomach

• Straining on the toilet

• Skipping strength training or doing only kegels

• Ignoring your body’s red flags

• ✅ What to do instead to protect and support your pelvic floor.

• ✅ How breathwork, fascia release, posture, and strength work all play a role in healing.

• ✅ When it’s time to get support from a pelvic floor PT.

Prolapse doesn’t mean you’re broken. It doesn’t mean you can’t move, exercise, or enjoy life. With the right awareness and tools, you can heal, get stronger, and feel confident again.

Knowledge is power — and this episode gives you the clarity you’ve been missing.

📲 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.

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

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.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