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Before you dive in, here’s the truth:

This FAQ brings together the questions I hear every day, from pregnancy and birth, through postpartum, peri/menopause, and beyond, so you can finally understand what’s happening in your body and what’s actually possible for your healing.

If you’ve ever wondered “Is this normal?” or “Is it too late for me?”… you’re in the right place.

Women are told far too often that leaking, prolapse, diastasis recti, or pain are just “part of being a mom” or “part of getting older.” They’re not. You deserve better information than a quick handout, rushed appointment, or outdated advice.
Woman doing yoga
TOPIC 1:

The Most Common Questions Women Ask

Start here. These are the questions almost every woman has at some point, about prolapse, leaking, diastasis recti, and whether healing is even possible. If you’ve ever been told “that’s normal” or “just live with it,” this section will help you understand what’s really going on in your body and what you can do about it.

It’s NOT true. Just because your doctor isn’t aware of other options, it doesn’t mean you’re out of options.

Urologists and gynecologists are not typically trained in pelvic floor issues. They don’t know what is possible with rehabilitation or therapy. Think about it this way, if you successfully rehabbed your prolapse, leakage, or overactive bladder would you keep seeing your urologist? Probably not, so the only way for the doctor to find out what works is to be up-to-date on research. Do you think an insurance-based doctor has time for that?

It is NEVER too late. Whether you’re six weeks postpartum or 20 years in, or navigating perimenopause and beyond, your body is still capable of getting stronger and functioning better.

I tailor everything to your stage of life, your goals, and your body, because healing, strength, and confidence aren’t just for one phase of life. This is for YOU, right now.

In fact, women need strength training to prevent bone and muscle loss. Women need to train heavily to be able to pick up kids and grandkids and to age gracefully.

 Do you want to be active during your retirement or do you want to struggle with using the stairs? 

I will teach you how to prevent injury and grow stronger than ever so you can chase your grandkids around the house.

First of all, you ARE enough, right now. It’s like saying, “I will do yoga once I’m more flexible.” This is designed to meet you exactly where you are now, whether you’re just getting started, coming back from having a baby, or feeling stuck in a body that doesn’t feel like yours anymore.

Every plan is built with progressions and modifications, so you can start slow and build up safely. No crazy workouts that leave you wrecked, just smart, effective movement that makes you feel better, not worse.
Do you want to train for a marathon, Crossfit, or climbing? Great, I will create a workout plan so you can hit your goals and work on completely healing your prolapse or other pelvic floor problem.

Corrective exercise, or rehabilitative (rehab) exercise, is targeted to improve a dysfunction.

Dysfunction happens when certain muscles are overactive and certain muscles are underactive. The overactive muscles take over for the underactive muscles that are on vacation. 

For example, during pregnancy the abdominal wall lengthens, leading to the inability to engage the transversus abdominis.

This is normal and requires a special approach. If I asked you to engage your core, you would likely overuse your upper abdominal muscles. But there are ways to help you engage the proper muscles through corrective exercises,  done only under supervision. They cannot be done on your own because you would probably do them incorrectly. 

This is why many women who were handed a list of exercises and left to figure it out alone end up feeling defeated and assume surgery is their only answer. But that couldn’t be further from the truth. The reason for the lack of results is that they were did it incorrectly or with insufficient intensity. 

TOPIC 2:

Postpartum Recovery: From Birth to Beyond​

Whether you’re six weeks postpartum or several years in, your recovery matters. This section covers what happens to the core and pelvic floor during pregnancy and birth, how to heal safely, and why postpartum isn’t a short window. It’s a phase you can enter and improve at any time.

Check with your provider after six weeks. Do not rush into exercise. Rest is more important. Finding a perfect balance between movement and rest is key. Pregnancy has a negative impact on our body. It’s an injury to the body that needs to be rehabbed.
The notion that our bodies bounce back automatically is outdated.

You should seek out a pelvic floor therapist even if you have no symptoms!

The C-section needs to be released and massaged.

The scar or any scar on your body needs to be released so it’s smooth. You can hold trauma in the scar. Scars cut through neural pathways and prevent proper muscle activation. Untreated C-section scars can adhere to the bladder and prevent it from expanding when it’s filling up with urine, leading to overactive bladder or frequency/urgency.

Diastasis recti is a separation of the belly muscles. The approach to DR and pelvic floor dysfunction is very similar. You may not need surgery. It’s not about the gap but how your muscles fire. I have seen plenty of athletes with DR with a wide gap but zero depth. I can help you with both the diastasis recti and your pelvic floor problems.

Kegels are science from the 50s. They assume the pelvic floor is the problem, however, we now know that prolapse and incontinence are whole body problems, where the root cause is improper intra-abdominal pressure on the organs. The pelvic floor is simply a recipient. The system needs to be fixed holistically, not just one body part.

Everyone’s different. Many start a gradual return after 6–12 weeks, but there’s a fine line between doing too much and too little. I have seen women getting themselves prolapse or diastasis by improper movement.
A personal trainer does NOT have sufficient knowledge to work with women. 

I have two personal trainer certifications. During the courses, there was only one chapter on pregnancy. I’m a certified Postpartum and Pregnancy Corrective Exercise Specialist. I’m trained to get you safely out of postpartum to a bikini body and improve your prolapse, pelvic floor problems, diastasis recti, and the back/hip pain that often comes together with these dysfunctions.

Yes, absolutely! Your body went through immense changes, and even though you may not have problems now, your pelvic floor and your core has been compromised. Very often, I have clients who say they didn’t have any problems after their first or second child, but got prolapse, back pain, hip pain, or leakage after the third child. 

Their body was dysfunctional already after the first pregnancy because pregnancy is an injury to the body that needs to be rehabbed with corrective exercises. But they didn’t do rehab (because no one told them they needed to) so they up with lots of problems.

Many women reach menopause and are surprised by issues like prolapse and urinary leakage, often because they didn’t properly rehabilitate their bodies after childbirth. Developing prolapse in your 50s is often preventable; it’s a condition that didn’t need to occur. Women lack education on this crucial matter. Consider your approach to aging: do you want to take proactive steps to prevent prolapse now, or risk needing rehabilitation or surgery in your 50s, 60s, or 70s?

Light leaking is common after childbirth but it’s not something you need to accept. Pelvic floor therapy and simple bladder/strength training often improve or stop leakage.

Yes — my approach will help with pain by addressing muscle tension, scar tissue, positioning, and gradual return to intimacy. Additionally, you’ll come to terms with your new body in a society that puts pressure on women to be perfect.

Improvement is often seen in weeks but full recovery can take a few months. It depends on number of pregnancies, type of birth vaginal/c-section, fitness level, life-style, other pathologies like auto-immune disease, hypermobility, etc, and consistency and intensity of exercise

TOPIC 3:

Perimenopause & Menopause — What Changes and Why

Hormones shift, tissues change, and symptoms like leaking or prolapse can appear or return. But they’re not inevitable. This section explains why symptoms increase during perimenopause/ menopause, what you can do immediately, and how to keep your pelvic floor strong and functional for decades to come.

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TOPIC 4:

Prolapse — Understanding, Managing & Treating It

Prolapse is common, but it’s deeply misunderstood. Here you’ll learn what prolapse actually is, why it happens, and how to manage symptoms while staying active. We’ll cover safe exercises, lifestyle strategies, pessaries, and when (and if) surgery should be considered.

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TOPIC 5:

Overactive Bladder, Urgency & Frequency (OAB)

If you constantly feel like you need to pee – or the urge hits you out of nowhere – you’re not alone. OAB is often a coordination issue, not a bladder problem. This section walks you through triggers, training techniques, and how therapy can reduce urgency and restore control.

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TOPIC 6:

Stress Urinary Incontinence (SUI) & Mixed Incontinence

Leaking with coughing, laughing, lifting, or running is common but not something you have to accept. This section explains why it happens, how breathing and core coordination play a role, and what treatments—from targeted strengthening to supportive devices—can help you feel confident again.

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TOPIC 7:

Pelvic Pain, High-Tone Pelvic Floor & Painful Sex

Pain is not “in your head.” It’s often a sign of overactive, tight, or uncoordinated pelvic muscles. This section explores why pain happens, why your tests may come back “normal,” and which treatment approaches—manual therapy, relaxation, downtraining—actually help.

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TOPIC 8:

Bowel Dysfunction — Constipation, Urgency & Leakage

Your pelvic floor supports more than the bladder, it also affects bowel movements. From constipation and straining to accidental leakage, this section explains why things go wrong and how pelvic floor therapy retrains the muscles and improves coordination.

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TOPIC 9:

Practical Logistics — How Therapy Works With Real Life

From telehealth to corrective exercise programming, this section answers all the practical questions about what therapy looks like, what to expect, and how care fits into a busy, modern life.

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