Dr. Katherine Princic: Insight to Your Pelvic Health

I am delighted to spotlight Dr. Katherine Princic of Embody Physical Therapy! I had the privilege of engaging in a thought-provoking Q&A with Dr. Princic to support your pelvic floor postaprtum. Her valuable perspectives would greatly enrich this community, so I am excited to share her expertise and reflections with you.

Hello, I’m Katherine Princic, pelvic physical therapist and owner of Embody Physical Therapy. I serve women in pregnancy and postpartum for all of their pelvic health needs and to assist with healing and recovery.

I love Birth You Desire’s approach of keeping it simple and focused on your goals as you approach childbirth and postpartum recovery. Today, I want to touch on the basics of your pelvic floor health. You can check your knowledge and see how much you know, or need to learn, about your own pelvic health!

Tidbits About Your Pelvic Floor Health 

• Your pelvic floor actually should be relaxing when passing urine or stool.
• Pelvic floor muscle tone is like a trampoline: they have some give, but also a bit of rebound tension at rest.
• You can feel your pelvic floor muscles contract and shorten and also relax and lengthen either internally with a finger or externally with your awareness.
• The strength, tone, tenderness of pelvic floor muscles should be even on both sides and front to back.

Signs of A Healthy and Happy Pelvic Floor

• Peeing 5—7 times a day and 0—1 times per night, on average (when not pregnant).
  • Peeing drastically more or less than this, on a regular basis, is atypical.
• Urine comes out in a steady stream, bladder feels completely empty, no post-void dribbling or leaking.
• Pooping 1—2 times a day, or every other day, on a fairly regular schedule.
  • Bowel movements are soft, easy to pass, peanut-butter-type consistency, and feel complete.
• Stools that are hard, infrequent, difficult to pass, or like small pellets indicate constipation, and there can be some quick and easy fixes to help with this.
• No straining or excessive pushing to pee, or to poop.
• Sex should not be painful — before, during, or after.
• Staying dry during coughing, sneezing, laughing, yelling, singing, running, and jumping.
  • Exceptions are during later stages of pregnancy and very immediately postpartum, when some leaking can be normal.
• You can sit, lie on your back or sides, bend over, lift (your kids or weights), take a walk, and exercise without pain in your pelvis, hips, low back, SI joint, pubic symphysis, ribs, or feet.

General Recommendations to Support Your Pelvic Health

• Stay hydrated: A general rule of thumb is to take half of your body weight in ounces and aim for that much fluid intake on a daily basis (for example, if I weigh 150 lbs., I will aim for 75 oz of fluids per day).
• Manage constipation: Use a squatty potty or stool under your feet for all toileting.
• Avoid breath-holding!
• Release the grip! Keep the glutes, abs, pelvic floor muscles, and jaw relaxed as much as possible throughout the day.

When Should I See a Pelvic Physical Therapist

• If you noted 2 or more signs from above that are “out of the norm” for you.
• Pain, numbness, very tight muscles, or muscles that you cannot get to squeeze and contract all need attention!
• When you find that any of your symptoms related to your pelvis are causing you to miss out on activities, avoid exercise, modify your exercise/activity intensity, and/or because you’re afraid, your symptoms will get worse.

Please don’t resign yourself to tolerating symptoms that keep you from living your best life!

How to Work With Dr. Princic

Dr. Princic offers in-home pelvic health physical therapy services in the greater Phoenix area. Her practice is heavily hands-on, which nicely complements your existing exercise program. She works on the pelvic bones, organs, pelvic floor muscles, and breathing and alignment to provide a whole body/whole mind approach to pelvic health. Dr. Princic’s mottos are: (1) listen to the body and (2) respect the tissues. These principles guide her approach to delivering personalized, pain-free treatment that is effective and provides lasting results.

If you have follow-up questions or concerns or would like to schedule a free phone consult, please reach out to her at [email protected] or text: 602-492-2516. You can also sign up for her monthly newsletter featuring topics related to pregnancy, postpartum, and pelvic health.

Thank you for sharing your insights with us Dr. Princic!

Ways to work with me:

In-person sessions: join me in my private gym to support you in gaining strength, increasing your confidence, and educating you on strength training. Sessions are offered on a one-on-one basis for up to 50 minutes.

Personalized strength training (virtual): a tailored experience to assist you in continuing to build strength, within your availability of time and space, and weekly written check-ins. Programs will include the program structure, guidance, and opportunities for form assessments via video. This program is a 3-month commitment unless otherwise noted.

Personalized nutrition coaching (virtual): continue to focus on realistic behaviors and daily minimums that enhance how you feel, focusing on increasing energy levels, improving sleep, and your relationship with nutrition. Based on the client’s preference and past experiences, the program can include custom macro coaching, food journaling, hand portion guides, etc., and weekly written check-ins. This program is a 3-month commitment unless otherwise noted.

First 6 Weeks (virtual): a gradual program to encourage gentle movement and breathing exercises in the initial phases of postpartum recovery. Movements gradually progress, but allow for adaptation based on your daily needs. There are three workouts per week and scheduled walking sessions, as well as daily habit goals included.

Introduction Program (virtual): created for those who are new to fitness yet want to try strength training, return to movement foundations, want an at-home workout, and/or have minimal to no equipment available. Movements progress on one another and include daily habits and a weekly check-in.

The Mindset of Mommies (virtual, next cohort 2025): an 8-week coaching experience is where future mothers can understand the benefits of movement during pregnancy, focus on nutrition to optimize their pregnancy, become aware of the potential mindset shifts that occur each trimester, create connections to a supportive network of diverse professionals, and accumulate resources through postpartum. It includes 3 strength training workouts per week, with beginner and advanced options, custom nutrition coaching, weekly cohort calls focusing on the module topic of the week, access to a library of resources, and daily informational graphics.

The Mindset of Matter (virtual): a one-on-one coaching experience that creates an intersection between mental health, exercise and movement, and overall nutrition. We work through the limiting beliefs via weekly Zoom calls and habits to create healthier lines of thinking and behaving, transforming who you are. This program is a 4-month commitment.