https://www.senseofthisshit.com
Become a supporter of this podcast: https://www.spreaker.com/podcast/pelvic-floor-101--7172842/support.]]>enHealth & Fitness© 2026 Let's Work This Sh*t Outhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/71b8dd27155ba557d6e42df9b42eb6dd.jpghttps://www.senseofthisshit.comMon, 24 Aug 2026 06:06:43 +0000ZaraLet's Work This Sh*t Outpelvic@senseofthisshit.comPelvic Floor 101 is a pelvic floor referral podcast for postpartum people and adults with bladder/bowel/pelvic symptoms—when to see PFPT vs Kegels myths, not a full therapy series. We own referral checklists, Kegels myth triage, and when symptoms...
Become a supporter of this podcast: https://www.spreaker.com/podcast/pelvic-floor-101--7172842/support.]]>false0fa14950-f054-535f-a941-d90e59c0b078episodicSupport the podcast!https://www.spreaker.com/episode/pelvic-floor-101-main-episode-for-2026-07-20--74191708
Key takeaways:
- Practice lying-down breath-hold drills before progressing to sitting or standing versions during daily tasks like brushing teeth.
- Track symptoms for three days to spot patterns and decide if self-checks suffice.
- Recognize when posture shifts or shallow breathing undo benefits, and adjust with rib softening on inhales.
- Know the signs for a pelvic floor physical therapist referral, such as persistent leaks after one week or pain during attempts.
- Address habits like breath-holding during lifts or crossing legs to reduce hidden pressure.

This foundation helps you separate effective steps from time-wasters and build real coordination.

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
https://www.spreaker.com/podca...]]>c4ad88a1-ea35-5888-99e5-8a598b907360Mon, 24 Aug 2026 06:00:10 +0000ZaraIn this episode of Pelvic Floor 101, host Zara breaks down why bladder leaks, bowel urgency, and pelvic pressure after pregnancy often trace back to coordination and pressure management issues rather than simple muscle weakness. Learn why random...
Key takeaways:
- Practice lying-down breath-hold drills before progressing to sitting or standing versions during daily tasks like brushing teeth.
- Track symptoms for three days to spot patterns and decide if self-checks suffice.
- Recognize when posture shifts or shallow breathing undo benefits, and adjust with rib softening on inhales.
- Know the signs for a pelvic floor physical therapist referral, such as persistent leaks after one week or pain during attempts.
- Address habits like breath-holding during lifts or crossing legs to reduce hidden pressure.

This foundation helps you separate effective steps from time-wasters and build real coordination.

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
https://www.spreaker.com/podca...]]>287bladderleaks,bowelurgency,breathing,coordination,exercises,floor,habits,kegels,leaks,mainepisode,musclecoordination,pelvic,pelvicfloor,physicaltherapist,posture,pregnancy,pressuremanagement,release,urgencyfalse13fullhttps://www.spreaker.com/episode/pelvic-floor-101-main-episode-for-2026-07-13--74153004
Key takeaways:
- Record time, triggers, and duration of leaks or pressure to spot patterns
- Test one adjustment, such as a pre-movement pause, and compare results after a week
- Slow repeated motions like bending at the hips to reduce sudden strain
- Bring your symptom list to any professional appointment for faster progress
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>01ed4b36-72c5-56e2-9301-4c6dae03ca9aMon, 17 Aug 2026 06:00:08 +0000ZaraIn this episode of Pelvic Floor 101, we explore why basic exercises often fall short for leaks during coughing, laughing, or lingering pressure after birth, and how tracking your own patterns provides a clearer path than guesswork. Learn to log three...
Key takeaways:
- Record time, triggers, and duration of leaks or pressure to spot patterns
- Test one adjustment, such as a pre-movement pause, and compare results after a week
- Slow repeated motions like bending at the hips to reduce sudden strain
- Bring your symptom list to any professional appointment for faster progress
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>393advice,audio,checklist,essentials,guide,habits,howto,insights,learn,listen,overview,plan,playbook,podcast,practical,show,story,strategies,tips,toolsfalse12fullhttps://www.spreaker.com/episode/understanding-pelvic-floor-ultra-short-referral-checklist--72935250
Key takeaways:
- Track symptom triggers such as coughing or standing to share at your first visit.
- Skip daily Kegels if overactive muscles are the real issue, as they can worsen pressure or discomfort.
- Book an assessment promptly for pain that lingers, post-birth control problems, or symptoms disrupting sleep and work.

Most people wait months or years before seeking help; this focused guide shortens that delay with practical next steps you can act on this week.

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>34866cea-b9dc-471b-b217-eff899fbbae3Sun, 12 Jul 2026 04:39:05 +0000ZaraIn this episode of Pelvic Floor 101, we cut through the confusion around postpartum leaks, bowel changes, and urgency with an ultra-short referral checklist. Learn why jumping straight into Kegels often backfires when muscles are already tight or...
Key takeaways:
- Track symptom triggers such as coughing or standing to share at your first visit.
- Skip daily Kegels if overactive muscles are the real issue, as they can worsen pressure or discomfort.
- Book an assessment promptly for pain that lingers, post-birth control problems, or symptoms disrupting sleep and work.

Most people wait months or years before seeking help; this focused guide shortens that delay with practical next steps you can act on this week.

📩 Have questions or want to share your experience? Reach out at pelvic@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>204bowelcontrolissues,kegelexercises,kegelsmyths,leakingafterbirth,overactivepelvicfloor,pelvicfloordysfunction,pelvicfloorhealth,pelvicfloormyths,pelvicfloorphysicaltherapy,pelvicfloorreferralchecklis,pelvicpain,pfptvskegels,physicaltherapyforpelvicfl,postpartumpelvichealth,postpartumrecovery,shortreferralchecklist,urgencysymptoms,urinaryincontinence,whentoseeaspecialist,whentoseepfptfalse11full