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You get nine months to prepare, one day to give birth, and then a lifetime of “wait, is this normal?” questions. We sit down with pelvic floor physical therapist Dr. Kasha Unes from Reborn in Utah to make postpartum recovery feel clearer, more practical, and a lot less isolating. If you’ve ever wondered when you can start pelvic floor PT, what’s safe before the six-week visit, or why your body feels totally different after delivery, this conversation is for you.

We dig into postpartum pelvic health basics that actually change outcomes: diaphragmatic breathing, diaphragm mobility, and pressure management for real-life movements like getting out of bed, lifting your baby, and returning to exercise. We talk candidly about urinary incontinence, why “common” is not the same as “normal,” and why coordination and technique can matter just as much as strength especially for runners and active parents. Dr. Unes also explains why a tight pelvic floor can still be weak, and how “lengthen to strengthen” helps with leaking and urgency.

Painful sex after birth comes up too, with concrete options like perineal scar mobilization, gentle stretching, dilation tools, and nervous system retraining to reduce anticipatory tension. We also shift to cesarean recovery, including C-section scar mobility, when manual work is appropriate, and why earlier support can make moving and healing easier. To close, Dr. Unes shares personal birth insights about advocacy, autonomy, and the reality of feeling surprisingly weak postpartum even with great prep.

If you want a postpartum recovery plan rooted in pelvic floor therapy, evidence-informed guidance, and compassion, listen now, then subscribe, share with a friend, and leave a review so more parents can find this support.

Learn more, here: https://rebornphw.com/our-staff/dr-kasia-unes/

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Show Credits

Host: Angie Rosier
Music: Michael Hicks
Photographer: Toni Walker
Episode Artwork: Nick Greenwood
Producer: Gillian Rosier Frampton
Voiceover: Ryan Parker

E129: Postpartum Pelvic Floor Reset with Dr. Kasia Unes

The Ordinary Doula Podcast

E129: Postpartum Pelvic Floor Reset with Dr. Kasia Unes