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Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous Sys
Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous Sys
This podcast is hosted by Dr. Desiree Cassell, a Doctor of Physical Therapy specializing in women's health and pelvic floor therapy. It provides guidance for pregnant and postpartum women on safe exercise, core rehabilitation, birth preparation, and recovery. The show aims to help mothers feel strong and healthy without overwhelming lifestyle changes, addressing common issues like diastasis recti, prolapse, and incontinence.
Episodes
199- Returning to Running Postpartum // When Is It Safe & How Do You Know You're Ready?
One of the most common questions new moms ask is:
"When can I start running again after having a baby?"
The answer isn't always as simple as being cleared at your six-week postpartum appointment.
Running places significant demands on your pelvic floor, core, hips, and entire body. While many women are eager to return to the activities they love, returning too quickly—or without a plan—can contribu
198- Summer Exercise Snacks // How to Stay Strong Without Spending Hours Working Out
Summer schedules can be chaotic.
Between kids being home, camps, vacations, sports, travel, and all the fun that comes with this season, finding time for a full workout can feel impossible.
The good news? You don't need an hour-long gym session to support your health.
In this episode, Dr. Des introduces the concept of "exercise snacks" — short bursts of intentional movement sprinkled throughout yo
197- What Your Rib Cage Has to Do With Leaking, Diastasis & Core Weakness
Most women think of their core as their abs—but your core is so much more than that.
Your rib cage, diaphragm, pelvic floor, and abdominal wall all work together as a pressure management system. When one piece isn't functioning well, the entire system can struggle.
In this episode, Dr. Des dives into one of the most overlooked components of core and pelvic floor health: the rib cage. We discuss ho
196- Not All Breathing Is the Same // The Difference Between Breathwork and Breathing for Core Strength
If you've ever been told to "just breathe" for your pelvic floor, core, stress, or recovery... you may have wondered:
What kind of breathing are we actually talking about?
Because not all breathing serves the same purpose.
In this episode, Dr. Des breaks down the important difference between breathwork for nervous system regulation and relaxation versus breathing within a brace for core strength,
195- Hormones, Emotional Eating, Gut Health & Body Freedom with Amber Romaniuk
Have you ever felt like you know what to do when it comes to your health… but something keeps pulling you back into the same patterns?
Maybe it's emotional eating. Maybe it's chronic stress. Maybe it's gut issues, hormone imbalances, sugar cravings, or feeling disconnected from your body despite your best efforts.
In this powerful conversation, Dr. Des sits down with Amber Romaniuk, Emotional Eati
194- Thriving in the Chaos of Motherhood (Without Losing Yourself)
Motherhood can feel beautiful, overwhelming, exhausting, fulfilling, and chaotic — often all at once.
So many moms are carrying the mental load of everyone around them while quietly feeling disconnected from themselves, their bodies, and their own needs.
In this episode, Dr. Des opens up about the reality of modern motherhood, the nervous system overload so many women are living in, and what it ac
193- Summer Pelvic Floor Survival Guide: Travel, Swimsuits, Constipation, Leaking & Staying Active
Summer can bring sunshine, vacations, pool days, travel, and more time outside — but for many women, it can also bring increased pelvic floor symptoms, disrupted routines, bloating, constipation, leaking, body image struggles, and stress on the body.
In this episode, Dr. Des breaks down how summer habits and activities can impact your core and pelvic floor, why symptoms may flare during busy seaso
192- Have Low Back or Pelvic Pain? // All About SIJ Dysfunction (And What to Do About It)
Pain on one side of your low back? Sharp discomfort when rolling in bed, climbing stairs, getting out of the car, or carrying your baby?
It might not be “just back pain.”
In this episode, Dr. Des breaks down sacroiliac (SI) joint pain — a common but often misunderstood source of low back, buttock, hip, and pelvic pain, especially during pregnancy and postpartum.
You’ll learn what the SI joint does
191- Diastasis Recti (DRA) Rehab Beyond Core Strengthening // 3 Things You Need Besides Exercise to Actually Heal Your Core
If you’ve been doing all the “right” core exercises for your diastasis recti… but your core still feels weak, domes, bulges, or disconnected — you may be missing some major pieces of the puzzle. Because healing diastasis recti is about so much more than just strengthening your abs.
In this episode, Dr. Des breaks down three often-overlooked areas that can make a huge difference in core healing: fa
190- Hysterectomy Recovery // What No One Tells You About Healing Your Core & Pelvic Floor After Surgery
A hysterectomy is one of the most common surgeries women undergo — yet so many women are sent home with very little guidance on how to actually heal, rebuild strength, and reconnect with their body afterward.
If you’ve ever felt weak, disconnected, tight, unstable, or unsure how to safely return to movement after a hysterectomy… this episode is for you.
In this conversation, Dr. Des breaks down wh
189- Why You Might Feel Worse Before You Feel Better in Rehab
Have you ever started doing the “right” exercises… only to feel more sore, more aware of symptoms, or more discouraged?
It can be easy to assume something is wrong or that your program isn’t working — but that’s not always the case.
In this episode, Dr. Des explains why some women temporarily feel worse before they feel better when beginning rehab or rebuilding strength. We discuss how healing o
188- Round Ligament Pain & Lightning Crotch During Pregnancy // What’s Normal, What Helps & When to Get Support
Sharp pain when rolling in bed? Sudden zaps in your pelvis? Pain standing up, walking, or changing positions during pregnancy?
You’re not alone — and while these symptoms are common, they can still be confusing and frustrating.
In this episode, Dr. Des breaks down two very common pregnancy discomforts: round ligament pain and lightning crotch. We cover what these symptoms actually are, why they ha
187- C-Section Recovery No One Talks About // Core Healing, Scar Tissue & What Moms Need to Know
It’s C-section Awareness Month, so we just had to talk about it on the show! A c-section is one of the most common surgeries in the world, yet many women are sent home with very little guidance on how to truly recover.
If you’ve had a c-section and felt unsure how to heal your core, manage scar tissue, return to exercise, or feel connected to your body again… this episode is for you.
In this conv
186- Can Cannabis Help Your Pelvic Floor? // What Women Should Know About CBD, THC & Pelvic Pain
With more women exploring natural and alternative tools for pain relief, stress support, and nervous system regulation, many are asking an important question:
Can cannabis actually help pelvic floor symptoms?
In this episode, Dr. Des breaks down the potential role of CBD, THC, and cannabis-based products when it comes to pelvic pain, tension, painful intimacy, stress, sleep, and overall pelvic hea
185- What I’d Do Differently If I Had to Heal My Core & Pelvic Floor From Scratch
If I had to start over tomorrow with leaking, pelvic pressure, core weakness, postpartum symptoms, or feeling disconnected from my body…
Knowing everything I know now as a pelvic floor physical therapist — I would do things very differently.
Because most women are wasting time on the wrong strategies:
❌ random workouts
❌ “just do kegels” advice
❌ pushing through symptoms
❌ trying to fix everyth
184- Three Years of Healing, Truth & Breaking the Silence // Celebrating the Podcast + A Giveaway for YOU
Three years ago, I hit record because women deserved better answers.
They deserved conversations about leaking, pain, prolapse, postpartum recovery, intimacy, strength, hormones, confidence, and healing that were honest, empowering, and rooted in real support.
And now… 184 episodes later… here we are 💛
In this special anniversary episode, I’m reflecting on what these last three years of podcasting
183- The Biggest Lie About Postpartum // It Isn’t a Phase — It’s a Foundation for Your Next Level Self
If you’ve ever been told you’re “cleared at 6 weeks”… but your body still doesn’t feel right — this episode is for you.
So many women are left feeling confused, frustrated, or even dismissed when they continue to experience symptoms like leaking, pelvic pressure, core weakness, or pain long after postpartum “should” be over.
But here’s the truth: postpartum is not just a phase — it’s a foundation.
182- Why Kegels During Allergy Season Might Be Making Your Leaking Worse
If your leaking gets worse during allergy season… and your first instinct is to do more kegels — this episode might surprise you.
Because while kegels can be helpful in some cases, they’re not always the solution — especially when your body is dealing with the repeated stress of coughing, sneezing, and increased pressure.
In this episode, Dr. Des explains how everyday things like allergies can imp
181- You’re Not Starting Over — You’re Starting From Experience
If you’ve ever felt like you keep having to “start over” with your body, your workouts, or your healing… this episode is for you.
So many women feel frustrated when symptoms come back, routines fall off, or progress doesn’t look the way they expected. It can feel like you’re back at square one — like all your effort didn’t matter.
But the truth is… you’re not starting over.
In this episode, Dr. De
180- If You’ve Been Thinking About Starting Your Healing Journey Pelvic Floor or Otherwise… This Is Your Sign
If you’ve been listening to these episodes thinking,
“I know I need to do something… but I haven’t started yet” — this episode is for you.
So many women stay stuck not because they don’t care or aren’t trying hard enough, but because they’re waiting for the right time, the perfect plan, or more information.
But the truth is — waiting often just keeps you in the same cycle longer.
In this episode,
179- What Real Pelvic Floor Progress Actually Looks Like // And Why You Might Be Further Along Than You Think
If you’ve ever felt like your body “should be better by now”… this episode is for you.
One of the biggest frustrations women experience when working on their pelvic floor and core is feeling like they’re not making progress fast enough — especially when symptoms like leaking, pressure, or discomfort don’t disappear overnight.
But here’s the truth: healing is not linear.
In this episode, Dr. Des br
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 t
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 e
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
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 r
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 tim
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 f
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 mea
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 el
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 a
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 d
168- Mental Load & Mismatched Desire or libido // When You Feel Touched Out, Shut Down, or Disconnected
How stress, emotional disconnection, and overwhelm impact intimacy (and what to do about it)
If you’ve ever thought…
“I love my partner, but I just don’t want sex.”
“By the end of the day I’m touched out.”
“I feel guilty that I’m never in the mood.”
“Something feels off… but I don’t know what.”
This episode is for you.
Low desire isn’t always hormonal.
It’s not always about attrac
167- Your Body Is Not the Problem — The Pace Is // Why and How to Listen to Your Body for Lasting Results
Why slowing down may be the missing piece in healing, strength, and confidence
If you’ve been doing “all the right things” — exercising, stretching, eating well, trying to rest — and your body still feels tight, painful, fatigued, or stuck… this episode is for you.
So many women believe their body is broken when healing doesn’t happen fast enough. But more often than not, the issue isn’t what you’
166- When Intimacy Hurts // Understanding Pain with Intercourse (Dyspareunia) & Why It’s Not Just In Your Head
Is sex painful for you — and you’re tired of being told “it’s just stress,” “you need to relax,” or “it’s normal after kids”?
You're not alone — and more importantly, you’re not broken.
In this powerful kickoff to our February podcast series on intimacy, pain, and pleasure, Dr. Des dives deep into the real reasons women experience pain with sex and why it’s often misunderstood, dismissed, or misdi
165- Sweat, Soothe, Strengthen // How Sauna Supports Women’s Health & Healing
Ever thought of a sauna as more than just a luxury? In today’s episode, we’re diving into the surprising science and benefits of sauna use — especially for women navigating pelvic floor issues, postpartum recovery, chronic stress, or hormonal imbalances.
Whether you're dealing with pelvic pain, burnout, or just looking to support your healing journey, the sauna might be the missing piece to help y
164- The 3 Things Most Women Skip In Their Pelvic Floor Healing Journey That Are Crucial to Stop Leaking and Pain and Truly Strengthen
Are you doing “all the right things” — working out, lifting weights, moving your body — but still dealing with symptoms like leaking, core weakness, pain, or just feeling off?
This week’s episode is for you.
We’re diving into the difference between just exercising and true healing — and why so many women feel stuck in their bodies even when they’re being “consistent” with their workouts.
✨ Insid
163- You’re Not Broken — But Something Is Missing // RESTORE- The Empowered Core Is HERE
You’ve done the Kegels. You’ve bought the programs.
You’ve tried to rest, and pushed to get strong.
But the symptoms? Still there. The pressure, pain, leaking, or just not feeling like you in your body…
It’s easy to think you’re broken.
But the truth is — you’re not broken.
You’re just missing the full picture.
In this empowering episode, Dr. Des unpacks what’s really going on when healing plateau
162- Out of Pain, Into Power // Troubleshooting Your Way Back to Strength
Are you stuck in a frustrating loop of pain — wondering if you should keep pushing, completely rest, or give up altogether?
In this powerful follow-up to last week’s conversation on how pain talks to us, I’m walking you through real-world tools to assess, interpret, and troubleshoot pain in your body — especially when you’re dealing with pelvic floor dysfunction, core issues, or musculoskeletal im
161- Listening to Pain Without Letting It Lead // A New Way to Heal Pelvic & Whole Body Pain
Pain is one of the most misunderstood signals in the body — especially for women who are trying to heal from pelvic floor dysfunction, prolapse, back pain, or just rebuild strength postpartum.
We’re told to “push through” or to “stop everything”... but what if there’s another way?
In today’s episode, I’m diving into what pain really means — and how to know if it’s a red flag, a protective response
160- Brace Yourself For The Pelvic Floor Elevator // How Pelvic Floor Engagement Powers Your Core Strength
Do you ever feel like you’re “doing the core work” — but still leaking, bracing wrong, or not feeling strong? You’re not alone.
In today’s episode, I’m breaking down the true role of your pelvic floor in core bracing and how this often-overlooked connection is the reason your workouts might not be working the way you want them to. Whether you're postpartum, managing prolapse, or just trying to fee
159- When Your Goals Sabotage Your Healing // Aligning with What You Really Need
It’s the New Year — and that means goal-setting season is in full swing. You’re being hit with every kind of resolution, challenge, and pressure to shrink, push harder, do more.
But here’s the truth no one talks about:
🧠 If your goals aren’t aligned with your body’s current needs, they won’t work — and they might actually make things worse.
In today’s episode, I’m diving deep into the real reason
158- Why Your Pelvic Floor Rehab Isn’t Working (Yet)// The Missing Foundations You’re Skipping
Are you doing all the right things — kegels, workouts, even PT — but still dealing with leaking, pressure, or pain? You're not alone, and you're not broken.
In this powerful episode of the Pelvic Floor, Core & More podcast, Dr. Des breaks down why your pelvic floor rehab might not be working yet — and what foundational pieces most women skip that make all the difference in healing.
Whether you
157- The Pelvic Reset You Didn’t Know You Needed // Start the New Year Connected & Strong
Start Your Year With a Pelvic Reset 💛
Feel disconnected from your core? Struggling with leaking, pressure, or pain — or just ready to reconnect and move intentionally in 2025?
This episode dives into what it truly means to reset your pelvic floor and body from the inside out. We’re done with just doing kegels and hoping for the best. It's time to reconnect with your core, breath, nervous system,
[REPLAY] 2025 #1 Episode- 10 Ways to Sneak In Pelvic Floor Exercises for Busy Moms// How to Habit Stack Micro Workouts to Stop Leaking and Pain
#1 Most Played Episode of 2025!
Hey Love 💛
Are you a busy, burnt-out mom who knows you need to heal your core and pelvic floor… but just can’t seem to make time for it?
Maybe you:
Leak a little when you sneeze, laugh, or jump
Feel heaviness or pressure by the end of the day
Avoid workouts or social events because of fear or discomfort
Have been told “do kegels” but know it’s not working...
[REPLAY] 2025 Top 4- How to Progress Kegels and Pelvic Floor Strengthening Exercises to Prevent Leaking, Pain and Pelvic Organ Prolapse
Hey love 💛 This is the SECOND most played episode of 2025 so its back for a REPLAY!
Ever wondered:
❓ “When should I progress beyond kegels?”
❓ “How do I stop leaking when I jump or run?”
❓ “Am I actually making my pelvic floor stronger… or stressing it out more?”
If you’ve tried doing kegels and core workouts but still feel confused about how to level up safely — this episode is for YOU. 🙌
Inside
[REPLAY] 2025 Top 4- Is Your Jaw Pain Causing Your Pelvic Pain?// Understanding the Link Between TMJ and Pelvic Floor Dysfunction
Hey friend 👋
Ever wonder if your jaw tension, TMJ pain, or teeth grinding might have something to do with your pelvic floor? 🤯
If you’ve been struggling with:
Jaw pain or clicking
Tension headaches or migraines
Nighttime grinding (bruxism)
Pelvic pain or pressure
Overactive bladder or urgency
Pain with intimacy or prolapse symptoms...
Then this is an episode you need to listen to.
In
[REPLAY] 2025 Top 4- What Pelvic Floor and Breathwork Exercises You Can Do In Bed When You Are Exhausted and Overwhelmed// Download the Pelvic Floor, Core & More App for More Workouts and Bonuses
Hey love 💛
If you’ve been feeling frustrated because you want to heal — but your body is tired, your brain is overloaded, or life just keeps happening... this episode is for you. Whether you’re pregnant and nauseous, deep in postpartum fog, on day one of your cycle, or just straight-up exhausted — I see you. I am you.
You don’t have to “push through” to make progress. In fact, some of the most pow
156- Foot First Healing // Why Orthotics May Be the Missing Link in Pelvic Floor & Whole Body Rehab – with Dr. Bob, The Sports Doc
What if the pain in your knees, hips, or even pelvic floor… starts at your feet? 👣
In this empowering episode, Dr. Desiree sits down with Dr. Bob, The Sports Doc — an expert in orthotics, biomechanics, and sports performance — to talk about one of the most underestimated tools in women's wellness: custom orthotics.
Hall of Fame Inductee, Dr. Bob Weil, DPM, is a long time Sports Podiatrist having
155- Rest, Reflect, & Restore // A Holiday Message for Every Woman Who’s Done ‘Too Much’ This Year
In this heart-to-heart episode, Dr. Desiree Cassell shares a gentle and grounding message for the woman who feels stretched thin this season. If you’ve spent the year doing all the things — caregiving, working, running a household, or healing your body — and still feel behind, this one’s for you.
We talk about why your symptoms might flare during the holidays (hello stress, pressure, and tension),
154- Crunches Won’t Strengthen Or Heal Your Core & Pelvic Floor… Here Are The Exercises That Will
If you’ve been told to “just do crunches” or “engage your abs” to get a stronger core and/or pelvic floor, this episode is your wake-up call.
Dr. Desiree is breaking down exactly what creates real core and pelvic floor strength — and it’s not what you’ve seen on Instagram. We’ll explore why traditional ab exercises might be making things worse, how to build strength from the inside out, and what m
153- When to Stop DIY-ing and See a Pelvic Floor PT // Knowing the Signs & Taking the Next Step
If you're doing "all the things" — kegels, breathwork, core workouts, even YouTube rehab videos — and still struggling with pelvic floor symptoms, this episode is your permission slip to stop trying to figure it out alone.
In this episode of The Pelvic Floor, Core & More Podcast, Dr. Desiree Cassell, Pelvic Health PT and creator of the RESTORE program, walks you through the most common signs i
152- Pelvic Floor Stocking Stuffers & Holiday Must-Haves // The Best Gifts to Support Your Core + Confidence
In this festive and empowering episode, Dr. Des unwraps her top pelvic health gift picks that actually support your core healing, confidence, and connection — whether you’re shopping for yourself or the fellow powerhouse women in your life.
We’re talking about stocking stuffers and holiday must-haves that go beyond the fluff — tools that help you feel stronger, safer, and more supported in your bo
151- Procrastination, Pressure & Pelvic Floors // Why You’re Stuck & How to Move Again
Are you putting off the very things that could help you feel strong, connected, and pain-free in your body?
In this episode of The Pelvic Floor, Core & More Podcast, Dr. Desiree gets real about why we procrastinate our healing, how it affects our pelvic floor and core progress, and what to do about it.
Whether you’ve been telling yourself, “I’ll start when life slows down,” or feeling stuck in
150- Healing Through the Holidays // Nourishment Over Guilt, Intention Over Perfection
In this cozy but truth-dropping episode, Dr. Desiree dives into the real reasons holiday stress can sabotage your pelvic floor and core healing — and what to do about it. Whether you’re navigating endless social events, indulging in sweets, or skipping your breathwork during the holidays… this one’s for you, babe.
You’ll learn how to enjoy the season without falling off track, how your nervous sy
149- Strong Arms Aren’t Just For The Boys // Restoring the Shoulder to Support Pelvic Floor Health
Do you carry the weight of the world in your shoulders? Tension, tightness, poor posture, and pain in the upper body can ripple all the way down to your core and pelvic floor. In today’s episode of Pelvic Floor, Core & More, we continue the Restore Your Joints series by focusing on the shoulder joint and upper body — and why restoring this area is CRUCIAL for full-body strength, stability, and
148- Rewire Your Thoughts, Heal Your Body // Your Brain, Beliefs & the Body’s Power to Restore
What if the way you speak to and think about your body is the very thing keeping you stuck?
In today’s episode of the Pelvic Floor, Core & More Podcast, we’re talking about the healing power of your thoughts. This mind-body connection is crucial. Your body isn’t broken — it's listening. Whether you’re navigating pelvic floor issues, core weakness, pain, or burnout… your internal dialogue matte
147- Restore Your Spine: Healing the Mid + Upper Back for Core & Pelvic Floor Support
If you’re walking around with your shoulders hunched, neck tight, and feeling like your posture has totally collapsed… this episode is your invitation to breathe deeper, open your heart, and reconnect to your core — from the top down.
In this episode of the Restore Your Joints series, we’re diving into the mid and upper back and how it directly affects your pelvic floor, core stability, posture, a
146- Plan Your Power// Why Prepping Your Workouts = Consistency & Confidence
If you’ve ever skipped a workout because you “just didn’t know what to do” — this episode is for you.
We’re diving deep into the real reason so many women struggle with consistency when it comes to movement. Spoiler: it’s not laziness, lack of willpower, or needing more motivation. It’s decision fatigue, nervous system overload, and not having a plan that actually supports your body, energy, and g
145- Low Back & SI Joint Pain During Pregnancy, Postpartum & Beyond?// Restoring Your SIJ & Pelvis for Optimal Core Function
If your low back is always tight, your SI joint feels like it’s slipping or stuck, or you’re constantly clenching something just to hold yourself together... this episode is for you. 😵💫
In this episode of the Restore Your Joints series, Dr. Desiree breaks down the sneaky connection between SI joint dysfunction, low back pain, and your pelvic floor — and how to restore your core stability from the
144- Grounded Gratitude + Mini Breathwork Exercise// The Nervous System Secret to Pelvic Floor Healing
In this special November episode of The Pelvic Floor, Core & More podcast, we’re slowing down… and breathing into the most powerful medicine for your nervous system, your pelvic floor, and your entire healing journey: gratitude.
This isn't the forced kind. This is the somatic, real, root-down kind of gratitude that helps your body feel safe enough to release, reconnect, and rise.
Whether you'r
143- Unlocking the Hips, Unlocking the Core: The Surprising Link Between Tight Hips & Pelvic Floor Dysfunction
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
142- When You Gotta Go... But You Just Went// Healing Urgency and Urge Incontinence Naturally
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
141- Restore Your Knees to Restore Your Core// Why your pelvic floor depends on what’s happening below the belt
🌀 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 h
140- From Funk to Flow// What It Is Trying To Tell You & How to Reset Your Mind, Body & Energy
We all know that feeling — when your motivation disappears, your energy dips, and even the simplest tasks feel heavy. You’re not lazy. You’re not broken. You’re just in a funk.
In this episode, Dr. Desiree dives into what’s really going on when you feel off, disconnected, or unmotivated — and how to get out of that stuck state without pushing or shaming yourself. You’ll learn how your nervous syst
139- From the Ground Up// How Restoring Your Feet and Ankles Can Transform Your Pelvic Floor Health
When it comes to pelvic floor healing, everyone’s talking about the core, the hips, and the breath… but almost no one is talking about your feet. 👣
In this episode, we’re taking your healing literally from the ground up. You’ll learn how your feet and ankles directly affect your pelvic floor, core, and posture — and why reconnecting to your foundation might just be the missing piece to your healin
138- Beyond the Core// Why Restoring the Whole Kinetic Chain Is Essential to True Healing
If you’ve ever been told to “just strengthen your core” for back pain, pelvic floor dysfunction, or leaking , this episode is your wake-up call.
Because here’s the truth → your core doesn’t work alone. It’s part of a powerful kinetic chain: your feet, hips, ribs, shoulders, and everything in between, all working together to create strength, stability, and balance.
When one piece of that chain isn’
137- My Favorite Fall Things// Nourishment, Movement & Mindful Living for the Season
Fall is here, and it’s one of my favorite times to reset, slow down, and reconnect with what feels grounding and good. In this episode, I’m sharing my favorite fall things, from the foods that nourish your body to the cozy routines that support your mind and mood.
You’ll learn how to support your immune system naturally, eat in rhythm with the season, and bring more intention into your movement an
136- Falling Into Fitness// How to Rebuild Strength & Energy Without Burning Out
🍁 Fall isn’t just a season of change outside — it’s the perfect time to reset your approach to fitness and movement. But for many women, especially postpartum moms, “getting back into fitness” either feels overwhelming (all or nothing) or impossible (because of symptoms like leaking, prolapse, or pain).
In this episode, I’m sharing how to fall into fitness with grace, intention, and strategies tha
135- From Stuck to Sustainable// The Mindset Shifts Moms Need for Healing and Action Steps to Take Today
Have you ever said to yourself: “I know what I should be doing… but I just can’t seem to do it”?
Whether it’s exercising, eating well, or taking 10 minutes for yourself, most moms struggle with follow-through — and it’s not because you’re lazy, unmotivated, or broken. The real issue isn’t willpower. It’s your mindset and your nervous system.
In this episode of Pelvic Floor, Core & More, Dr. De
134- Stop Neglecting Your Upper Body: How It Supports Pelvic Floor Healing and My Top Upper Body Exercises to Start Today
When women think about pelvic floor healing, most picture core work or maybe glute bridges. But here’s the truth: your upper body strength has just as much to do with your core and pelvic floor as your abs or hips.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why your shoulders, back, and arms matter more than you realize — and ho
133- Why Most Women Struggle With Leaking, DRA, Prolapse & Pain (And No One Is Talking About It)
Most women are told that leaking, prolapse, or back pain is just because their core is “weak.” Or that they need to do more kegels.
But here’s the truth: the real problem usually isn’t weakness. It’s pressure mismanagement.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, breaks down why pressure management inside your core is the missing piec
132- Living With Pelvic Congestion Syndrome: My Journey With PeVD & How to Manage It Through Every Season of Life
For years, I felt a heaviness, pressure, and pain in my pelvis that no one could explain. I was told it was “just period pain,” “probably prolapse,” or even “all in my head.” But eventually, I learned the truth: it was Pelvic Venous Disorder, also known as Pelvic Congestion Syndrome.
If you’ve ever felt dismissed, confused, or alone with your symptoms — this episode is for you.
In today’s episode
131- Breakfast Tips That Set You Up for Healing & Energy All Day
Do you usually skip breakfast? Or maybe grab just coffee and hope it carries you through the chaos of the morning?
Here’s the truth: the way you start your day has a huge impact on your energy, hormones, nervous system, and even your pelvic floor healing.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why breakfast is so much more t
130- Core Exercises & Pelvic Floor Healing Strategies… From the Couch
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,
129- How to Optimize Your Exercise Recovery for a Stronger Core & Pelvic Floor
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
128- 10 Everyday Habits That Can Cause Pelvic Heaviness and Prolapse… Or Make It Worse
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 floo
127- Jump Without Leaks or Pressure// How to Get Back on the Trampoline (and Impact) Safely
How many times have you avoided the trampoline with your kids because you knew you’d leak… or worried about making prolapse symptoms worse?
Mama, you’re not broken — you just need the right progression to get back to the movement you love. 💛
In this empowering episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down exactly why
126- The 5 Most Common Mistakes Women Make When Restoring Their Core
If you’ve ever been told to “just strengthen your core” — only to keep leaking, feeling weak, or struggling with back pain — this episode is for you. 💛
The truth is, most women are given advice about their core that’s either incomplete or flat-out wrong. And when you focus on the wrong thing, you don’t just waste time… you can actually make your symptoms worse.
That’s why in this episode of Pelvic
125- The Healing Hierarchy// What to Prioritize When Everything Feels Broken
Have you ever felt like everything in your body is falling apart — leaking, back pain, diastasis recti, prolapse, tension everywhere — and you don’t even know where to start? 😩
You’re not alone, mama. One of the biggest reasons women stay stuck in pain and symptoms is because they try to fix everything at once… or they focus on the wrong thing first.
That’s why in this episode of Pelvic Floor, Cor
124- Have a Strong Core with Diastasis Recti// Healing Beyond Crunches & Kegels
If you’ve Googled “how to heal diastasis recti postpartum” and ended up more confused than empowered — you’re not alone, momma. 💕
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down what diastasis recti (DR or DRA) really is, why it happens during pregnancy and postpartum, and why healing is so much more than avoidi
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