130- Core Exercises & Pelvic Floor Healing Strategies… From the Couch

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

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.

💡 Inside This Episode You’ll Learn:

• ✅ 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.
  

🌸 Why This Matters:

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.

✨ 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: [email protected]

🌿 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 [email protected]

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