Move Your DNA with Katy Bowman

Frozen shoulder (also known as adhesive capsulitis) can cause pain, stiffness and a significant loss of shoulder range of motion. In this episode, biomechanist Katy Bowman and biologist Dr Jeannette Loram explain what’s actually happening inside the shoulder capsule during frozen shoulder. They discuss the different stages of the condition — including the freezing, frozen and thawing phases — as well as its connections with inflammation, menopause and diabetes.

They also explore why movement matters for shoulder health, and during recovery from frozen shoulder. To understand how movement can affect the shoulder capsule, it’s important to distinguish between movement in the shoulder and movement of the shoulder. Katy and Jeannette also look at everyday habits that may limit capsule movement and share some practical daily movements for maintaining shoulder mobility. Plus, they answer a listener's question about using hand paddles when swimming.

Enhanced Show Notes and Full Transcript

00:00 Why we're talking about frozen shoulder
02:45 Dynamic Collective sponsors
05:05 What is frozen shoulder (adhesive capsulitis)?
14:28 Frozen shoulder, inflammation, menopause & other risk factors
24:37 The freezing, frozen & thawing stages — and treatment
29:16 Movement as prevention: moving in the shoulder vs movement of the shoulder
33:00 Daily prehab & rehab movements
37:22 Why, in this case, pain might be the way through
40:58 Everyday shoulder habits: bags, carrying & asymmetry
43:13 Should you swim with hand paddles? — listener question sponsored by ScreenFit™
51:00 Your shoulder movement diet: climbing & clambering, hanging & “paint the globe”

Research Mentioned 

Millar, N. L. et al. (2022). Frozen shoulder. Nature Reviews Disease Primers, 8, 59. https://doi.org/10.1038/s41572-022-00386-2
Navarro-Ledesma, S. (2025). Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. Journal of Clinical Medicine, 14(20), 7315. https://doi.org/10.3390/jcm14207315
Salamh, P. et al. (2025). An International Consensus on the Etiology, Risk Factors, Diagnosis and Management for Individuals with Frozen Shoulder: a Delphi study. Journal of Manual & Manipulative Therapy, 33(4), 309–320. https://doi.org/10.1080/10669817.2025.2470461

Podcasts mentioned

Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar
Ep 208: Too Much Sitting, Spiky Cholesterol and Heart Disease

Connect, Move & Learn with Katy

Free Shoulder Class With Katy: How to Move In the Shoulder Joint
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:

Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.

You hear the Move Your DNA message: you need more movement spread throughout your day, not just more exercise. But how is that possible if you work a conventional 9–5 office job?

Join biomechanist Katy Bowman and biologist Dr. Jeannette Loram as they walk through a typical day for an office worker, from 6 a.m. to 10 p.m., looking at ways to find more movement both during and beyond the workday. They share practical ideas for building movement into how you get dressed, shower, eat, commute, work, do chores, relax and spend time with family and friends — without needing to carve out more hours for exercise.

At 9 a.m., Katy is joined by Sohail Shariff, co-founder of Movemate, to explore how to bring more movement into your workstation while staying productive. They discuss why simply switching from sitting to standing isn't necessarily the answer, and how varying your position is both “cyclical movement” and “cyclical rest,” allowing different parts of the body to take turns being moved and loaded. Your low back will thank you!

Katy and Jeannette also discuss getting away from your workstation to move and tackle a common concern: won't taking movement breaks make me less productive? Katy suggests that stepping away can actually support productivity and shares some of her own “tells” that she's no longer doing focused work — like jumping between tasks — explaining how recognising these moments can become a cue to move and then return to the task refreshed.

Whether you're tied to a desk for 8 hours or simply spend too much of your day sitting, this episode offers practical ways to find more movement throughout the whole day.

Enhanced Show Notes and Full Transcript

00:00:00 – Getting more movement when you have an office job
00:03:43 – Dynamic Collective sponsors
00:06:15 – Start with the most flexible hours of your day: moving more outside work hours
00:06:58 – 6am to 9am: opportunities for movement in how you shower, eat breakfast and commute
00:15:50 – 9am: dynamic workstation with Sohail Shariff of Movemate
00:35:34 – 10am to 5pm: upper-body office moves, eye exercises, roaming meetings and active lunch breaks
00:49:36 – 5pm to 10pm: everyday movement around food, family time and sleep
01:03:17 – Listener question: how do I move more and still be productive

Connect with Movemate™

Find out more about the board · Movemate on Instagram

Books mentioned

I Know I Should Exercise But… by Diana Hill and Katy Bowman
My Perfect Movement Plan by Katy Bowman
Diastasis Recti by Katy Bowman
How to Get More Movement in a 9–5 by Katy Bowman
Slow Productivity by Cal Newport
Deep Work by Cal Newport
Walk When the Moon Is Full by Frances Hamerstrom

Podcasts mentioned 

Ep 184: Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement
Ep 212: Use Your Eyes and Ears to Improve the Way You Move

Connect, Move & Learn with Katy

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:

Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting

Movement isn't just about muscles and joints. It's also about how our bodies are taking in, interpreting and responding to the world around us.

Katy Bowman and Dr. Jeannette Loram discuss how listening can provide valuable information about how we're moving: listening to the sound of your feet landing as you walk, the rhythm and mechanics of rowing, the sound of your stroke as you swim, and even the timing and quality of the breath during exercise can attune you to the form and efficiency of your movement.

The conversation turns to vision with neuro-optometrist Dr. Bryce Appelbaum. Katy and Dr Appelbaum explore the relationship between vision and movement, including how visual information can influence balance, spatial orientation and confidence when navigating complex environments. They discuss how our ability to perceive the physical world can be diminished by prolonged, narrow focus on our screens, and how menopause can make visually demanding tasks even more overwhelming. Dr. Appelbaum shares some eye exercises to help us take in more of the world around us—improving our visual system and physical competence at the same time.

Finally, Katy and Jeannette answer a listener question about movement programmes for blind people.

Enhanced Show Notes and Full Transcript

00:00:00 – Listening to gait
00:04:36 – Dynamic Collective sponsors 
00:06:53 – Putting our senses to work: walking, rowing, swimming and soccer
00:25:29 – Vision is more than eyesight: how vision guides movement
00:30:11 – Screens, peripheral vision & taking in the world
00:48:42 – Vision and menopause: brain fog and overwhelm
00:56:32 – Listener question on movement classes for blind people sponsored by Movemate 

Books, Podcasts & Other Resources

Podcast: Can Exercise Fix Aging Eyes? Ep 186 — Move Your DNA Podcast
Podcast: What’s It Like to Slowly Go Blind? — Search Engine Podcast
Book: An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong
Book: The Country of the Blind by Andrew Leland
Book: All the Light We Cannot See by Anthony Doerr 

Connect with Dr. Bryce Appelbaum

My Vision First — Dr. Bryce Appelbaum’s Vision Therapy Clinic
Dr. Bryce Appelbaum on Instagram

ScreenFit™ by Dr. Bryce Appelbaum — take $200 off with code NUTRITIOUSMOVEMENT

Connect, Move & Learn with Katy

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:

Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT

Katy talks to kids raised in a dynamic, "low-furniture" home that swapped conventional couches for indoor monkey bars and balance toys. How did it go?

Katy and Jeannette also talk about raising dynamic kids as they grow up, including family movement, getting teenagers to participate, and navigating phones and screen time. Then Katy talks to Pack Matthews, creator of the Soul Seat, about his new Fidget Seat designed for children, and how flexible seating can give kids more opportunities to move while they learn and can also help with focus and attention.

Enhanced Show Notes and Full Transcript

0:00 — Katy’s dynamic home
2:50 — The Dynamic Collective
5:00 — Katy talks to kids raised in a “low-furniture” home
28:19 — Listener question: Family movement and screen time, sponsored by Earth Runners
44:00 — The Fidget Seat: Helping kids not sit still

Books, Links and Resources:

Grow Wild: The Whole-Child, Whole-Family Nature-Rich Guide to Moving More by Katy Bowman
Grow Wild

A Video Tour of Katy’s Movement-Rich Home

A Home With No Furniture: Interview with Katy Bowman

The Fidget Seat

The Fidget Seat — a movement-first chair for kids designed to let them keep moving while they learn

Use code DNA10 for 10% discount on the Fidget Seat 

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:

My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10

Cycling is fantastic for cardiovascular fitness, endurance, and getting around—but what happens when it becomes your main form of movement? In this episode, Katy Bowman and Dr. Jeannette Loram explore how cycling shapes the body, from bone health and posture to hip mobility, spinal curves, and pelvic comfort. They discuss why even healthy forms of exercise don't provide every movement nutrient you need, and share practical strategies to help cyclists enjoy the ride while supporting long-term strength, mobility, and resilience.

Plus Katy speaks with Tyler Benner, founder of Strong Feet Athletics, about the role of the feet in cycling and what happens when we lock them into rigid compressive cycling shoes for hours at a time. They explore the benefits of a more foot-shaped, flexible cycling shoe and how allowing the feet more freedom may help support lower limb function both on and off the bike.

Enhanced Show Notes and Full Transcript

0:22 — Dynamic Collective Sponsors

2:37 — Introduction to Cycling, the Movement Diet, and the Tissues of the Body

5:35 — Bone Density in Cyclists

13:36 — Low Energy Availability in Cyclists: Effects on Hormones and Bones

17:36 — How Your Body Can Become Semi-Fixed in a Cycling Shape

20:04 — Hyperkyphosis and Cervical Issues

25:19 — Pelvic Position and Compression

30:47 — Practical Ways to Balance Cycling

33:22 — Interview with Tyler Benner: The Creator of the First Foot-Shaped Cycling Shoe

56:10 — Listener Question: What Kind of Pillow Should You Sleep On? Sponsored by My Happy Feet

Books, Links and Resources:

Simple Steps to Foot Pain Relief by Katy Bowman
Move Your DNA by Katy Bowman
My Perfect Movement Plan by Katy Bowman
Leviathan by Thomas Hobbes
Strong Feet Athletics: the first foot-shaped cycling shoe
Anya's Review of Strong Feet Athletics Leviathan cycling shoe

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:

ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits 

What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable.

Plus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage.

Enhanced Show Notes and Full Transcript

0:00 — Intro & encouraging kids to walk
7:15 — Dynamic Collective Sponsors
14:20 — The “Mental Ten” for better walking
15:00 — Movement mantras for posture, arm swing and push-off
18:15 —Vary your route, vary your carry
21:25 — Freet Barefoot and walking culture
23:00 — The story behind Freet Barefoot
31:05 — Multi-day walks, footwear and foot strength
37:50 — Walking culture and ‘Rights to Roam’ in the UK
43:05 — Favourite Freet Barefoot customer testimonials
47:40 — Do Vibration Plates Help Lymph Drainage? (sponsored by ScreenFit™).

Books, Links and Resources:

More about Freet Barefoot
A stepwise course to Walking Well with Katy Bowman & Jill Miller

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:

Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits 

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack emerging research on heart disease, inflammation, cholesterol, and arterial plaque. Inspired by a recent Scientific American article, they explore what plaque is, how and why it forms, and how blood flow patterns influence where plaque accumulates in the arteries. They discuss recent evidence that places inflammation as a foundational piece of heart disease and how the ‘spiky’ shape and structure of cholesterol in plaque has a direct role in the inflammatory pathways and immune system overreactions that occur in heart disease. 

Katy and Jeannette offer practical insights into how regular activity, varied positioning, and lifestyle choices can help support healthy arteries. They also discuss the importance of scientific curiosity, prevention over treatment, and why understanding the body's processes can inspire better self-care.

Enhanced Show Notes and Full Transcript

0:00 — Introduction:  the Scientific American article on heart inflammation

3:43 — Dynamic Collective

9.15 — Main takeaway: inflammation, cholesterol and heart disease

9:47 — What is plaque? 

15:33 — Why plaque forms in specific locations within arteries: wounding and blood flow 

23:12 — How cholesterol enters arterial walls  

40:00 — Why understanding the body can deepen appreciation and motivation for self-care

44:16 — Listener question: sciatic pain (sponsored by Venn Design).

Books, Links and Resources:

Science and Poetry by Mary Midgely 

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:

Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits 

This is the Men’s Health episode in honour of Father’s Day this month.

Biomechanist Katy Bowman and biologist Dr Jeannette Loram discuss health issues more common in male bodies, including abdominal aortic aneurysms, type 2 diabetes, gout, and male pelvic health.

Drawing on anatomy, physiology, and lifestyle habits, they explore why men may be more susceptible to these conditions and offer movement and lifestyle solutions to consider. They also take a deeper look at the relationships between abdominal aortic aneurysms, pelvic health, and how chair sitting and sedentary lifestyles may affect both.

Whether you're interested in men's health or caring for the men in your life, this episode offers a fresh perspective on common health challenges through a movement lens.

Enhanced Show Notes and Full Transcript

0:00 — Intro and welcome.
2:40 — Conditions more common in men: abdominal aortic aneurysms, diabetes, gout, and testicular issues.
3:40 — Thanks to our sponsors: the Dynamic Collective.
6:20 — What is an abdominal aortic aneurysm?
9:33 — Why are abdominal aortic aneurysms more prevalent in men?
16:10 — Sitting as a cardiovascular risk factor.
17:07 — Testicles, chairs, and pelvic tucking.
25:20 — Waist stiffness, abdominal weakness, and pelvic floor function.
29:19 — Movement considerations for pelvic and abdominal health.
31:00 — Type 2 diabetes, muscle loss, and men’s health.
32:48 — Gout: why men are more at risk and exercise considerations.
37:30 — Listener question: male vs. female flexibility (sponsored by Ikaria Design).

Books, Links and Resources:

Rethink Your Position by Katy Bowman 

Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar –– Podcast Ep 187

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:

Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits 

Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the fascinating world of vibration: the benefits and costs of impact to the body and the importance of sensing vibration in humans and other animals.

Katy and Jeannette discuss how foot impacts during walking may actually form part of the brain’s circulatory system. They also unpack the science of vibration plates and whether they are useful for muscle strength, bone health, and balance. The conversation then turns to running, exploring how it generates vibrations through the body’s soft tissues, how these vibrations may affect performance, and what runners can do about it. Finally, they share some remarkable examples of vibration sensing in animals and consider how modern lifestyles may limit this sense in humans.

The discussion on impact and contact with the ground continues with Mike Dally of Earth Runners®, creators of minimalist earthing sandals. Katy and Mike talk about the aims of minimalist footwear in reducing interference between the foot and the ground, how to adapt to minimalist sandals, and new designs in development, including an easy-to-put-on children’s sandal.

Enhanced Show Notes and Full Transcript

0:00 The barefoot shoe expo debrief
3:40 The Dynamic Collective
6:40 Introduction to vibrations and waves
8:22 Walking vibrations and brain health
13:26 Vibrations and bone: building bone and fracture
16:04 Soft tissue vibration during running
17:45 Vibration plates: how do they work, and are they worth it?
25:25 Running revisited
33:44 Vibration sensing in animals
40:08 Mike Dally from Earth Runners®
52:25 Over-engineering health solutions rather than removing interference
56:00 Adapting to minimalist sandals
58:40 New products coming up: user-friendly children’s sandals
1:06:45 Listener question on foot pressure issues, sponsored by Movemate

Books, Links and Resources:

An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong
Mary Roach books
Katy’s stylish strappy shoes
How Walking Benefits The Brain
Tacoma Narrows bridge collapse
The Ins, Outs, Ups and Downs of Breast Movement
Interview with Dr Libby Hinsley: Hypermobility, Proprioception & Building Up a Bendy Body - Podcast Ep #177
Earth Runners® Sandals 

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:

Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits 

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 @selfcarephysio 

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:

Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting

Thoughts/questions email us at [email protected]
Your Voice on the Podcast: Read The Credits