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Monday 9:30am - 5:30pm Tuesday 9:30am - 5:30pm Wednesday 9:30am - 5:30pm Thursday 9:30am - 5:30pm Friday 9:30am - 5:30pm Saturday 11am - 4pm

Mind Body Pelvis

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Princeton, NJ
Mind Body Pelvis

Dr. Natalia is a Doctor of Physical Therapy specializing in pelvic floor physical therapy in NJ

12/10/2025

Constipation isn’t always just about what’s happening in your gut.

More often than not it’s about what’s happening at your pelvic floor!

Tight muscles? You might feel like you have to strain and strain and nothing happens, you may even feel pain during or after bowel movements. You also might be the person that has hemorrhoids too. This is why I love the pelvic wand! It’s a great tool to help release that pesky pubore**alis muscle-the muscle that wraps around the re**um to make sure we don’t p**p our pants. When it remains tense on the toilet, it interrupts our day to day! 💩

Uncoordinated muscles? You might feel like you strain, you also may feel like the urge suddenly goes away when you sit down. It’s often due to your belly muscles not working correctly with your pelvic floor muscles. Basically your brain tells your body you have to empty, and your core and pelvic floor do the opposite of what they should be doing to evacuate stool. I love using re**al dilators to help my patients understand awareness, mind body connection, proprioception, and practicing p**ping to get all the muscles working together as a team! 🚽

Last but not least. Put your damn feet down FLAT on the floor when you p**p. Even better, use a squatty potty to promote an optimal anore**al angle. No tippy toes this season, no rushing, give yourself the gift of a squatty potty and good p**ps. 💩 🚽

Constipation is not a one size fits approach, it’s always best to get evaluated by a pelvic floor PT/OT that can thoroughly assess your symptoms and get to your root cause and teach you how to use these tools!

Happy p**ping this holiday season! 🤶🏻 🎄

12/09/2025

Not all constipation is the same — and that matters for how we treat it.

Two common types I see:

🚉 Slow transit constipation

Think of your gut like a train line. In slow transit, the “train” is just moving very slowly through the system. The stool hangs out longer in the large intestine, more water is absorbed, and it becomes dry and hard — like little pellets that are hard to pass.

🛤️ Outlet dysfunction

Here, the “train” makes it all the way to the station… but can’t leave. Stool arrives in the re**um, but the pelvic floor and coordination at the “exit” aren’t working well. You might feel the urge to go, sit on the toilet, and still feel blocked or unable to fully empty.

If you’ve ever thought,
“I know I have to go, but my body just won’t let it happen,”
that’s often more of an outlet issue — and this is where pelvic floor therapy can be incredibly helpful.

Understanding which kind of constipation you’re dealing with is the first step toward real relief.

12/04/2025

💩👋 December is Constipation Awareness Month — which feels oddly perfect for a time filled with travel, rich foods, and disrupted routines. 🚗🍷🍰

Constipation isn’t just “not going enough.” It can look like:

🚽 Feeling like you can’t fully empty
😖 Needing to strain or hold your breath
🪨 Hard, pellet-like stools
😰 Bloating, pressure, or heaviness in the pelvis

You don’t have to white-knuckle your way through the holidays feeling stuck and uncomfortable. Supporting your bowels is a big part of pelvic floor health, and small changes in posture, breathing, hydration, and fiber can make a real difference.

This month, I’ll be sharing bite-sized posts on constipation: what it is, why it happens, and gentle ways to support your body — especially if you’re pregnant, postpartum, or living with pelvic floor symptoms. 💛

11/26/2025

Your pelvic floor on Thanksgiving…

More often than we realize, our pelvic floor takes on the brunt of our stress and anxiety.

Stress, anxiety, hustle and bustle, standing on our feet cooking all day, wrapping presents, lifting pots and pans and running after little kids (and pets!) around the house.

The holidays are my favorite time of year, but it’s almost inevitable that with that comes less time to focus on ourselves or pay attention to what our body is telling us.

Here’s your gentle reminder to check in with your pelvic floor and try these quick tips to keep your posture, intra-abdominal pressure and nervous system happy all day. 🤍

What’s your favorite way to check in with yourself? Let me know in the comments below! 👇🏼

11/25/2025

𝗠𝘆𝘁𝗵 𝘃𝘀 𝗙𝗮𝗰𝘁: 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 & 𝗙𝗿𝗲𝗾𝘂𝗲𝗻𝗰𝘆

𝗠𝘆𝘁𝗵: “If I’m peeing a lot, I should drink way less.”

𝗙𝗮𝗰𝘁: Total fluid needs are individualized; but many adults feel best consuming around ½ their body weight in ounces of water daily.

Dehydrated urine can actually create more bladder urgency by irritating the lining of the bladder.

✅ Aim for comfort + clear-to-light yellow urine and a voiding schedule of 2–4 hours.

✅ Hydration supports bladder comfort—chugging or restricting don’t.

✅ Think steady sips, light-colored urine, and a 2–4 hour voiding schedule.

👉 If you’re up all night, going every hour or not emptying all day, that’s a great reason to check in with a pelvic PT.

11/19/2025

Planes, trains, and… panic pees? Try steady sipping of water, planned stops on a 2-4 hour voiding schedule, and full, relaxed emptying instead of hovering. Your bladder loves calm, consistent routines—even on the road.

(Normal frequency + complete emptying ideas align with bladder health guidance

11/06/2025

Friendly check-in: Noticing your body’s cues can shift your whole day. Try grading your urge from 1 (just-in-case) to 3 (go now) and practice waiting through a Level 1. Tiny wins = calmer bladder over time. You’ve got this.

11/05/2025

🫶 Thank you Ashima! We love our Mind Body Pelvis community!

11/04/2025

🍂 As the seasons change, so do our bodies. Remember to slow down, breathe deeply, and give yourself grace. A few mindful minutes each day can help release pelvic tension and restore balance. 🌿 What’s your favorite fall self-care ritual?

10/21/2025

🌟 This month we honor Rosalind Franklin, the unsung heroine who revolutionized women’s health.

Rosalind Franklin’s contributions to the discovery of the DNA double helix through X-ray crystallography were indispensable and decisive, though often not fully acknowledged during her lifetime. 💜

We owe a lot to this heroine of women's health!

Address

714 Executive Drive
Princeton, NJ
08540

Opening Hours

Monday	9:30am - 5:30pm
Tuesday	9:30am - 5:30pm
Wednesday	9:30am - 5:30pm
Thursday	9:30am - 5:30pm
Friday	9:30am - 5:30pm
Saturday	11am - 4pm

Website

http://www.mindbodypelvis.com/

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