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The Pelvic Floor Place

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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.

12/31/2025

Oh 2025 you were quite the year! Lots of fun new opportunities this year, new relationships made, more women who were healed and I got to continue to do what I love. Thank you ladies for trusting me with your care and giving me the opportunity to help you! Excited for 2026 and seeing kids as well as mamas, teaching a college course and continually learning and helping!

12/25/2025

Merry Christmas!

11/13/2025

I had the sweetest mom and daughter duo come in last month. I have been helping this mom for a while with getting her strength back after battling an autonimmune disease but this was the first time she brought her daughter in. She wanted to do everything mom was doing and it was the sweetest. The way they both looked at each other liked they were their favorite person was the best thing. She did such a great job with the exercises too! Mom reports they both do their 4 exercises everyday and it’s one of their favorite part of the day. Exercising with your kids is sometimes hard but can be so awesome for them to see you trying to be active. 🩷

11/10/2025

Fiber is so important in our diets and helps tremendously with your BM. The average american diet includes about 10-16 grams of fiber, which is significantly below the recommended, 25-35 g per day.

Loose/Diarrhea BMs:
You want Soluble Fiber! This type of fiber dissolves in water and helps MAKE your stool.

Types of Soluble fiber:
⭐Fruits -apples, oranges, berries
⭐Vegetables-carrots, potatoes, onions, garlic, asparagus, artichokes, sweet potato, beets, brussel sprouts, collards, kale, parsnip
⭐Grains-wheat, rye, oats, barley, bran
⭐beans
⭐nuts
⭐seeds-Chia seeds, flaxseeds
⭐supplement=psyllium husk

Hard/Constipated BMs:
You want Insoluble fiber, does not dissolve in water! This type of fiber helps move your stool.

Types of Insoluble fiber:
⭐Fruits -Apple skins, pear skins, berries
⭐Vegetables-Broccoli, cauliflower, green beans, celery
⭐Grains-wheat bran, brown rice, quinoa, oats
⭐beans
⭐nuts-Almonds, walnuts
⭐seeds-Chia seeds, flaxseeds
⭐supplement=flax seeds

As you can see, some foods have both insoluble and soluble fiber so want some of them can help with both issues.

Average amount by age:
Ages 1-3=19 grams
Ages 4-8=25 grams
Ages 9 and up=30 grams (about 10 servings)

1 serving=size of your palm

Good goal is 75% insoluble and 25% soluble fiber per day

Questions on BM and fiber? Sign up for a FREE 15 minute consult to learn more!

11/06/2025

Yep thats right, you might be coughing/sneezing wrong!

Leaking with coughing/sneezing is an extremely common symptom due to body mechanics, increased intra-abdominal pressure and imbalance and weakness in the pelvic floor.

Leaking with coughing/sneezing is pressure management problem and not just a pelvic floor weakness problem.

Here are some tips to help you cough/sneeze correctly!

💧Don’t hunch over and cough with a collapsed posture

💧Sit or stand tall and cough/sneeze into your elbow keeping good posture

💧Pelvic floor should lift when you cough/sneeze/laugh (forced exhale)

💧Core should draw in when you cough/sneeze/laugh (forced exhale)

💧If your core and PF isn’t reflexively engaging, think about engaging PF (squeeze and lift) and drawing in your core when you are about to cough/sneeze

💧You might need to retrain these muscles what to do with an increase in intra-abdominal pressure

After pregnancy, its very common that your anticipatory core and PF are not functioning correctly and we need to retrain these muscles.

Wherever you are, sit up tall and cough into your right elbow high in the air and put a hand on your belly. Does it move in or out? Does your pelvic floor push down or lift up?

If your PF is not lifting and core is not drawing in with a cough, start practicing!

These are just some tips and won't help you completely but they are a start! Sometimes the leaking is actually due to too tight of muscles and so for that, we would treat your PF and core very differently!

11/03/2025

Here are some of the urinary symptoms we see on kids who would benefit from Pediatric Pelvic Floor PT!

Storage dysfunctions:

⭐️Increased urinary frequency->8x per day
⭐️ Decreased urinary frequency-

10/30/2025

It’s happening! Looking at the newest faculty of Midwives College of Utah! In January, I will be teaching an online functional core and pelvic floor class to a group of midwives and I couldn’t be more excited. I love teaching and educating women on this important and powerful work and how amazing to be able to do this with midwives who will reach so many more as well!

I will be decreasing my schedule a tiny bit to accommodate this new change so make sure to schedule your appointments ahead of time!

10/23/2025

You know my answer will be yes! I feel that every woman should come into pelvic PT at some point in their life, especially if they have been pregnant or postpartum. Almost everyone has some type of imbalances and if we correct these imbalances early on and teach you how to engage the proper muscles to keep you as balanced and stable as possible, you will probably have less issues down the road. During your evaluation, we are going to assess the abdomen, hips, pelvis, lumbar spine, and pelvic floor, and then also look at different functional movements that you’re going to be doing throughout the day. if you aren’t sure if you are a good fit for pelvic PT, sign up for our 15 minute free video consultation and you can ask me any questions you have on there!

10/22/2025

Potty training! The most fun experience you will ever endure as a parent ;) Kidding, of course. No one talks about how hard this is. Some kids just get it and others it takes a bit. Here are some guidelines to go by to know when are your kids ready for potty training!

⭐When they can dress and undress themselves

⭐When they have interest in using the toilet. Bring them in the bathroom with you when you p*e and see if they want to sit on the toilet too.

⭐Acknowledge when they have a wet or dirty diaper

⭐They tell you when they need to p*e or p**p

⭐They are willing to interrupt play in order to go

⭐They are drinking correct amount of fluids. For 1-3= 4 cups of day (mostly water), For 4-8=5 cups and older kids and teens need 8 cups.

⭐They are able to exhale and breathe with BM

⭐No potty training less than 6 months old. They don't have the core control to sit on the toilet and their neural pathways are underdeveloped.

Potty training usually fails in kids where you try to start potty training too early. Kids should be successful if you wait until they can do the above! More bowel and bladder tips for kids coming your way so keep paying attention!

How old were your kids when they successfully potty trained during the day? Night?

10/16/2025

Totally up to you! We understand if you don’t want to come in during your period and we can reschedule your appointment and figure out another time to come in, just give us 24 hours notice. However, I am very comfortable with treating you any time of the month as most women are obviously on their period for a 1/4 of the month anyway. We can always stay external and focus on the exercise portion of your treatment plan or doing other manual therapies externally instead of internal. When you are on your period, it generally is when you were at the weakest and can give us some other information throughout the month as well so sometimes it actually can be helpful.

10/14/2025

Did you know that certain muscles in the pelvic floor help with urgency and frequency?

There are about 14 muscles in the pelvic floor, depending on what text you are referring to.

There are 3 main layers of the pelvic floor and there are both fast and slow twitch muscle fibers within the whole pelvic floor. Think of a trampoline with 3 holes (sphincters) that run through it.

Layer 1: Urogenital Triangle
(think perineum up to cl****is)

Superficial Transverse Perineal
Bulbocavernosus
Ischiocavernosus
External A**l Sphincter

Layer 2: Deep

Deep Transverse Perineal
Sphincter Urethrae

Layer 3: Pelvic Diaphragm

Levator Ani-Pubococcygeus, Pubovaginalis, Iliococcygeus and Puborectalis

Coccygeus

Layer 1 and 2 are primarily fast twitch muscle fibers and help with urinary frequency and urgency the most.

Layer 3 is primarily slow twitch muscle fibers which help more with prolapse, pelvic pain and general weakness/tightness.

For urinary urgency and frequency, the fast twitch muscle fibers are the muscles you want to focus on with 1-3 sec hold/relax.

Find a Pelvic PT who can help you decide if this is right for you and when you should be doing them and if you are doing them correctly!

Other tips for urgency/frequency:
⭐Drink 80-100 oz of water per day
⭐Go to the bathroom when you have the urge if 2-3 hours apart
⭐Relax on the toilet and let your PF relax and fully empty
⭐Your urine stream should last 10-15 secs (with going every 2-3 hours)
⭐Drink water, electrolytes and low acid drinks
⭐No waking up at night (unless >20 weeks pregnant or >65 yrs old)
⭐Exercise with low impact (walking, swimming, biking, pilates, yoga)

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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

http://www.thepelvicfloorplace.com/

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