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Ep. 12 Pelvic Floor 101 with Rachel Parrotta

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We all have a pelvic floor…every single one of us! But, how much do we really know about it? Rachel Parrotta, who is a Pelvic Health Physical Therapist based on Long Island, in New York, teaches us how to take care of our pelvic floor, especially for those in pregnancy or postpartum. We think you’re going to be very motivated to visit a Pelvic Floor Therapist after this episode! And, as we learn, it’s never too late!

Get assessment from a Pelvic Floor Therapist if:

  • you feel “pressure” in the pelvis
  • you are experiencing incontinence (any leaking of urine from running, jumping, sneezing, etc.)
  • you have Diastasis Recti (when the abdominal wall widens, and if you have feelings of pressure coming up from that line)

If you are pregnant:

  • you want to still be active during your pregnancy and use
  • your core muscles, but there are modifications to do so safely
  • visit a pelvic floor therapist to gauge where you’re at, learn about the pelvic floor, and prepare for birth and recovery

If you have a pelvic prolapse (distension or stretching of the vaginal walls internally):

  • hold off on more intense exercise until 12 weeks postpartum
  • week 6-12 should be rehabilitative, and you should have an assessment done
  • strengthen the core and pelvic floor, also the hips and whole body!
  • some may need internal support, from a pessary

If you have Diastasis Recti:

  • work with a Pelvic Floor Therapist to strength the entire abdominal wall
  • correct the feelings of pressure

How to return to postpartum exercise:

  • week 6-12 postpartum should be about rehabilitation
  • think of exercise as a progressive program
  • start with easier workouts on the ground: the core, pelvic floor, and breath
  • then get up on your feet, and return to squatting and lunging
  • runners need to think about if they can do one legged squatting, before running

Follow Rachel on IG: @rachel_parrotta_dpt


To find a PFT in your area:

  • ask birth workers in your community

Thank you to Rumpl for supporting today’s episode! Use EXPLORE15 for 15% your first order at

Production: @kpmediaproductions. Music: @michaelferraro_music