In this enlightening episode I had the privilege of chatting with Dr. Anna Towne, Pelvic Floor Therapist and founder of Strong Core Mama We discussed one of the most underserved aspects of postpartum and pregnancy wellness - pelvic floor health. Together, we confront the detrimental "bounce back" culture, advocating for a shift towards holistic well-being over unrealistic timelines. From debunking misconceptions surrounding pelvic floor issues to advocating for individualized recovery milestones and nurturing self-care practices, we hold nothing back when it comes to postpartum recovery! Listen and learn why you do NOT have to accept pain, weakness, and leaking as your "new normal" after birth.

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Show Notes:
Introduction (0:00 - 0:27 )
Topic: Postpartum pelvic floor health with Dr. Anna Towne, Physical Therapist

Dr. Towne's Background (0:27 - 4:31 )
- Passion for physical therapy stemmed from personal injury
- Became certified in pelvic floor physical therapy
- Helps pregnant and postpartum women

Postpartum Recovery and "Bounce Back" Culture (4:31 - 11:03 )
- Lack of pregnancy/postpartum education leads to challenges
- Prioritizing mother's well-being for family to thrive
- Negative impact of "bounce back" culture
- Pelvic floor issues 6-12 months postpartum

Body Image and Individualized Milestones (11:03 - 19:55 )
- Importance of individualized postpartum recovery
- Checklist approach instead of strict timeline
- Setting achievable milestones for mental health
- Embracing postpartum body instead of comparison
- Focusing on strength goals, not just appearance

Postpartum Body Changes, Nutrition and Self-Care (19:55 - 25:00 )
- Nurturing and nourishing body over appearance
- Importance of hydration and protein

Normalizing the Healing Process (25:00 - 31:44 )
- Nourishing vs punishing/controlling body

Need for cultural shift to support healing (28:37 )
- Lack of support for working parents without village
- Curating village, exploring resources

Pelvic Floor and Core Connection (31:44 - 36:49 )
- Pelvic floor weakness misdiagnosed
- Lack of core and pelvic floor coordination
- Holistic approach (beyond Kegels)

Postpartum Core Healing and Back Pain (36:49 - 42:59 )
- Abdominal separation and impact on posture
- Importance of foundational movements
- Role of glutes in preventing/relieving back pain
- Exercises and posture awareness

Resources for Moms (42:59 - 48:28 )
- Body awareness and simple exercises
- Free postpartum rehabilitation resources
- Virtual rehab programs for common issues
- C-section safe, scar mobilization, high-impact training

Connect with Dr. Towne:
- Instagram:   / strongcoremama  
- Website: strongcoremama.com

Resources mentioned:
FREE DOWNLOADS:
Top 5 tips for postpartum recovery- https://strongcoremama.com/strong-hea...
Checklist for Return to Activity- https://strongcoremama.com/strong-cor...
Checklist for Return to Running- https://strongcoremama.com/strong-run...

FREE TRIALS
Postpartum core and pelvic floor rehab and strength (6+ weeks - 6+ years)- https://strongcoremama.com/strong-cor...

Return to running pain-free and leak-free with rehab and strength (12+ weeks- 12+ years)- https://strongcoremama.com/strong-run...

PROGRAMS & PRODUCTS
Early postpartum healing movements (weeks 2-8 postpartum) - https://strongcoremama.com/strong-hea...

Pregnancy-safe core and pelvic floor exercises (0-40 weeks pregnant) - https://strongcoremama.com/strong-exp...

Help your core and pelvic floor in postpartum with my favorite products (all Pelvic Floor PT approved!)
https://strongcoremama.com/favorites