The Pelvic Floor Place

The Pelvic Floor Place Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The Pelvic Floor Place, Women's Health Clinic, 3205 NE 78th Street, Suite 101, Vancouver, WA.

Christina is the creator of The Pelvic Floor Place and her desire is to treat women dealing with pelvic floor and core dysfunction such as incontinence, prolapse, pelvic pain, pain with s*x, diastasis recti, low back pain and more.

06/17/2026

Norms! If you are dealing with hemorrhoids and want some relief, reach out to me for some samples!

Hemorrhoid cream (12 ct normally $30)-made with lidocaine to help with pain and phenylephrine HCL to decrease swelling and ease pressure

Medicated wipes (24 ct normally $18)- made with witch hazel for fast relief from itching, burning and irritation

Finger gloves to help apply cream!

06/16/2026

The Birth Book! All your medical questions answered by an evidenced based OBGYN here in PDX! Buy it!

You can't really treat the PF and the Core without addressing the emotional aspect. Your nervous system, emotions and yo...
06/16/2026

You can't really treat the PF and the Core without addressing the emotional aspect. Your nervous system, emotions and your deep PF and core are very intricately related.

How they interact with one another differs from person to person, the cultural messaging you have taken in, personal experiences, trauma, hormones, prenatal, postpartum, menopause, birthing history, pregnancies, car accidents, or abuse amongst many other things.

If we look at the nervous system in its 3 main states, it can tell us a lot.

😡Activated-this is fight or flight, charged emotions, crying, yelling, anxious, angry, scared, protective. This is when the tiger is chasing you. Your body doesn't know the different between a severe and mild threat, just knows its not safe. This is survival mode which is important to help you survive, but its not a place to live.

This is also when your PF and core are protecting you and usually in state of tightness or hypertonicity. You might be experiencing bloating, abdominal pain, hypersensitivity, hip pain, low back pain, pelvic pain, pain with s*x, constipation and leaking.

☺️Regulated-this is rest and digest, calm but alert, non-reactive but present, logical, easy decision making, experiencing all the emotions in a healthy way.

This is where your core and PF function the best. They activate for movement and with increased load and relax with rest.

This is the state we want to live in most of the time.

😔Withdraw-this is the freeze, disconnected, withdrawn, isolated, lazy, depressed, brain fog, sad, and hopeless. This is a state that is helpful after an activated state to let your body rest and recover but again not a state to live in.

Here the PF and core will be disconnected. You don't know how to engage these muscles and they aren't activating for you functionally.

Our goal=regulated

We want a connected body, stable emotions, calm and balanced. As we go through the life span different things will impact how well we can exist here but don't expect your PF and core to function normally outside of this state.

Let me help you regulate your nervous system and help you connect to your PF and core again!

Postpartum 6-12 weeks! This is the phase that is usually rushed but I feel that this phase is when moms need the most su...
06/16/2026

Postpartum 6-12 weeks!

This is the phase that is usually rushed but I feel that this phase is when moms need the most support. You usually are no longer seeing your birth provider, partner is back at work, people stop bringing you meals and you are expected to be back to "normal".

Hormones are still not stable, nervous system is not regulated, sleep is greatly impacted and generally you are still healing physically from birth.

Goals:
💫Breathing: Focusing on deep diaphragmatic and belly breaths will help you connect to your core and PF to be used as a system
💫Core: Getting your abs contracting correctly again will decrease the rib flare and strengthen your core and help decrease all the tension in your back muscles
💫Hips! Getting your hips strong and working correctly will help your posture and improve stability
💫Posture! This is important not only for pain but for your muscles to work the best they can

You want to slowly introduce exercise with focusing on the breath, PF and core coordination and movement. I would still try to avoid heavy impact like jumping and running and intense frontal abdominal exercises.

These three areas of exercise load the PF and core greatly and if you are still working on strength and managing pressure, these can make your symptoms worse.

If you want cardio, focus on low impact such as biking, walking and swimming. Think about good alignment and posture, breathing and connecting to your body. Try to keep your intensity at around 50-75% of what would feel really intense or hard for you. Start in blocks of 15-30 minutes and see how your body feels that night and the next day and continually be monitoring for symptoms.

Signs you are doing too much:
❌Increase in bleeding or it returning
❌Increase in abdominal or pelvic pressure/discomfort or pain
❌Vaginal heaviness/pressure
❌Increase or new leaking
❌Increase in mid or low back pain
❌Hip pain or sciatica

During the day, start thinking about your body mechanics, posture, breathing and engaging PF and core. What you do during the day is more important than 30 mins of exercise.

Take it slow and reach out for an individualized postpartum exercise program!

When your OB or Midwife "clear" you, what does that mean? Do they tell you all the things you can start doing and how ex...
05/18/2026

When your OB or Midwife "clear" you, what does that mean? Do they tell you all the things you can start doing and how exactly to do them? Do they give you a plan for helping you to continue to recover? So you are just magically healed at 6 weeks but you weren't at 5 weeks? Do they check in after 6 weeks to make sure everything is going well?

Well most of you probably don't have the answer to these questions as they are not talked about in your 6 week postpartum appointment. They check to make sure your tear is mostly healed and you are on some type of birth control, you aren't clinically depressed and usually send you on your way. Being cleared in their opinion, is medically cleared. Not functionally.

Medically, this is the time frame that your uterus and cervix should be healed from birth and any tearing or incisions should also be healed medically. However, a lot of times this area isn't even medically healed yet.

So lets say you are medically healed at 6 weeks (about 40% of women actually are), are you fully functioning in all your core and PF muscles? Connective tissue? Ligament support? Joint alignment? Nervous system regulated? Far from it.

So why are we telling these women to start exercising without any plan or guide, start having s*x and exist as normal? We didn't even screen them for function? We only screened them medically right?

We are just setting you up for failure.

Your OB and Midwife don't have time to tell you what to do and how to do it and they aren't trained in doing so.

But thats where we come in! After your 6 week postpartum medical exam, then you schedule your PF and Core Initial Evaluation!

Here we can start helping you connect to your breath, focus on thoracic and hip mobility, how to engage and relax your PF, recruit your deep core properly, improve PF and core symptoms, focus on coordination for movement, BMs and eventually more exercise. We train your muscles how to re-connect and work properly to help you get back to your normal functioning self.

Don't skip this part! This may be one of the most important but challenging stages you will go through. Questions? Sign up for a FREE 15 minute video consult to learn more!

Happy Mothers Day! To all you moms out there just wishing you all a special day. Motherhood doesn’t stop on Mother’s Day...
05/10/2026

Happy Mothers Day! To all you moms out there just wishing you all a special day. Motherhood doesn’t stop on Mother’s Day as there are still butts to wipe, food to prepare and souls to comfort. I hope you feel appreciated for all you do and may you feel seen, heard and loved by your families today. I truly cherish each and every one of you whether you are a mom or not and know that you are truly loved.

Have a great day and don’t forget to pamper yourself and come in next week for a discounted Mothers Day visit!

MOTHER'S DAY 💐🎁This Sunday is Mothers Day and like every year I offer some kind of discount to love on all you ladies! I...
05/06/2026

MOTHER'S DAY 💐🎁

This Sunday is Mothers Day and like every year I offer some kind of discount to love on all you ladies! If you have been meaning to come in but haven't, this is your chance. Or if its been awhile since you were in and want to check in with how your core and PF are doing, this would be a great time!

Next week, I am offering a discount for any patient scheduling an INITIAL EVALUATION OR FOLLOW UP with $50 OFF!! But this is for next week only!! This is good from May 11-14!

Schedule is starting to fill up fast so get your appointment scheduled now!

If you want to take advantage of this discount, just schedule next week online at www.thepelvicfloorplace.com under Initial Evaluation or Follow-up session. Just put in the notes section, "Mothers Day" to get the discount.

You can also call or text 971-319-1517

Link in bio!

Postpartum weeks 2-6! This postpartum phase is for gentle movement and connection.Still no rigid exercise program but st...
05/05/2026

Postpartum weeks 2-6! This postpartum phase is for gentle movement and connection.
Still no rigid exercise program but starting to move a bit more, connect to your body and continue to recover.
You want to focus on breath, posture, body mechanics, mental health, nutrition, good BM, daily routine and gentle movement for the body.
Check in with your body for pain, pressure, leaking, increased bleeding as these are signs you are doing too much.

Too often I see this phase rushed and trying desperately to get back to their pre-baby body. Remember you just had a baby and your body still needs a lot of recovery.

Goals:
⭐Focus on good body mechanics, breathing with movement, core and PF activation and starting to move body
⭐BM daily with good nutrition and water intake
⭐Mid back and hip mobility
⭐PF and core activation
⭐Gentle hip strengthening
⭐Walking 1x day

What to avoid:
❌No jumping or running until you have a good foundation
❌No straining with BM
❌Limit walks to once a day or every other day and decrease with any increase bleeding or pressure
❌Limit standing with increase in bleeding or pressure
❌Limit baby wearing to 30 min-1 hour especially with back pain, pelvic pressure

Keep up your hydration with 80-100 oz of water each day + electrolytes. Eat warm nourishing foods high in fiber, good fats, fruits and veggies, and protein. Make sure you are having at least 1 BM a day without straining that is soft and formed.

Start connecting with your core and PF and add in belly breaths with engaging PF and core on exhale. Think about engaging core and PF when picking up baby, carseat or lifting out of bassinet/crib. You want good body mechanics with flat back, knees bent and core engaged.

Examples of exercises:
💪Belly breaths with PF and deep core on exhale-start on your back then progress to sitting supported, on all 4s, sitting unsupported, standing and with movement
💪LE stretching-seated piriformis stretch, standing HS stretch, childs pose
💪Back mobility-cat cow, foam roll, angel wings, open book
💪Hip and core strengthening-bridges, clamshell, SLR, toe taps, side plank, all 4s belly breaths, bird/dog, kneeling hip hinge, core hover, quadruped hip extension

Here is a guide for 0-2 weeks Postpartum! The goal is to focus on rest, recovery, nutrition and hydration. Too often I s...
04/27/2026

Here is a guide for 0-2 weeks Postpartum! The goal is to focus on rest, recovery, nutrition and hydration. Too often I see women trying to push their limits and get back to normal life during this period. Your body just went through a massive transformation hormonally, physically and emotionally and we need to give it time to heal!

What your body went through:
-Organs squished for 9 months
-Pressure/strain on pelvic Floor
-Abdominal stretching and lengthening
-Compensation from your neck, back, and hip muscles
-Possible poor posture
-Went through abdominal or vaginal birth with possible tearing
-Huge hormonal shift

Goals:
✨Focus on rest, sleep, hydration and nutrition
✨Gentle connection with core and PF engagement, stretching
✨Neutral alignment of ribcage and pelvis for nursing and diapering
✨Good body mechanics with getting out of bed, going to the bathroom, bending over and lifting baby

What to avoid:
❎No walking outside for 2 weeks!
❎Focus on gentle connection and movement and wait for walking/exercising
❎No running, jumping, heavy lifting
❎Avoid front abdominal exercises
❎No straining with BM

Signs you are doing too much:
-Increase in bleeding
-Increase in abdominal or pelvic pressure/discomfort
-Vaginal heaviness/pressure
-Increase or new leaking
-Increase in mid or low back pain

Hydration and Nutrition:
💦Drink 80 oz water per day + electrolytes
🍲Meal prep prior to delivery
🍲Eat nutritious and protein rich warm foods and try to avoid processed, quick grab and high in sugar
💩Foods high in fiber are important for healthy BM daily

Healthy BM:
💩Want a soft and formed BM daily with no straining
💩Squatty potty for good posture on the toilet
💩Relax PF and exhale as you have your BM
💩Increase water, fiber or add Mg Citrate if too hard or not having one daily

Breathing and Body Mechanics:
😮‍💨Start connecting with your core and PF and add in belly breaths with engaging PF and core on exhale
😮‍💨Think about engaging core and PF when picking up baby, carseat or lifting out of bassinet/crib
😮‍💨Want good body mechanics with flat back, knees bent and core engaged

Schedule a 15 minute video consult if you have more questions about Postpartum!

Address

3205 NE 78th Street, Suite 101
Vancouver, WA
98665

Opening Hours

Monday 8am - 4pm
Tuesday 8am - 4pm
Wednesday 8am - 4pm
Thursday 8am - 4pm

Telephone

+19713191517

Website

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