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, 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]

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