Pelvic Alignment: Constipation, Sacral Pain & Sexual Health
Move Your DNA with Katy Bowman
Nutritious Movement
4.8 • 686 Ratings
🗓️ 13 May 2026
⏱️ 59 minutes
🔗️ Recording | iTunes | RSS
🧾️ Download transcript
Summary
Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care.
They discuss Tia’s recent book, Tending To Your Womb, a guide to caring for the uterus and pelvic tissues through awareness, movement, and practical self-care strategies. In this episode, Katy and Tia focus on movement-based approaches for uterine retroversion, a pelvic misalignment that can contribute to sacral pain, sciatic symptoms, and constipation.
They also explore clitoral atrophy — a reduction in tissue size, tone, and flexibility that can occur during menopause — and share movement and self-care practices to help maintain mobility and function.
Tune in and join in for a guided pelvic clock movement sequence taught by Tia.
Enhanced Show Notes and Full Transcript
0:00 Intro & New Dynamic Collective
6:56 Meet Dr. Tia Ukpe-Wallace
9:49 Misalignments of the uterus
15:30 Symptoms of a retroverted uterus: constipation, sacral pain & sciatica
19:55 The pelvic clock: join in with a guided practice!
27:43 Clitoral atrophy in menopause & movement-based approaches
35:24 Self-care: not indulgence, but simple body maintenance
42:25 Where to find Tia Ukpe-Wallace
46:34 Listener question on prolapse, sponsored by Earth Runners
Books, Links and Resources:
Tending to your Womb: Self-Care for Every Stage of Your Reproductive Journey, No Matter the Outcome by Anietie Ukpe-Wallace
About Tia Ukpe-Wallace
Tia on Instagram @selfcarephysioÂ
Connect, Move & Learn:
Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Try Katy's Virtual Studio Free for 7 days!
Made Possible By Our Wonderful Sponsors:
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Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The CreditsÂ
Transcript
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| 0:00.0 | Listen up, minimal footwear lovers. It's that time of year again. The Barefoot Shoe Expo is happening |
| 0:06.8 | May 16th and 17th of the Schaumburg Convention Center in the Chicago area. This is my third year |
| 0:13.6 | presenting a workshop there, but who am I fooling? Everyone goes there for the shoes. I know. If you hate |
| 0:19.2 | ordering shoes online and having to return so many |
| 0:21.8 | because things just don't fit, this event is a game changer. You can actually try on and compare a |
| 0:28.3 | huge range of options in person from super minimal styles to more cushion designs in widths from |
| 0:34.7 | average to extra wide. There are shoes for everything. |
| 0:39.7 | Athletic, everyday, dressy, even kids' options and specialty footwear like cycling shoes and |
| 0:45.9 | sports cleats. |
| 0:46.9 | That are minimal. |
| 0:48.8 | There's also a full lineup of free workshops running throughout the event. |
| 0:52.9 | You'll get to hear from podiatrist, biomechanists like me, |
| 0:56.2 | and other health professionals about foot health and movement mechanics. I'm going to be there |
| 1:00.7 | signing books and teaching a free workshop myself, so please come by and say hi. If you're planning |
| 1:07.0 | to go, I've got a little bonus for you. Use the code nutritious movement, one word, |
| 1:12.3 | at checkout to get a multi-day ticket for the price of a single-day ticket, because there are a lot |
| 1:17.4 | of shoes. And there's also lots of very happy, excited people to connect with. And this is actually |
| 1:25.4 | my favorite thing about the event, it's a massive dose |
| 1:28.8 | of vitamin community. So you know how you're like walking around and how excited you get when |
| 1:33.9 | you happen to see someone else in minimal shoes? Imagine an entire room full of your people, |
| 1:39.5 | an entire weekend full of just recognizing that we're all in this minimal shoe thing together. |
| 1:46.2 | It's a very exciting event. |
... |
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