Built Strong Pelvic Health and Physical Therapy

Built Strong Pelvic Health and Physical Therapy Need help with your pelvic floor? inquire below!

05/30/2026

A little park workout!

2x10 of the following
⭐squats
⭐split squats
⭐step ups

PRO TIP FOR YOUR PELVIC FLOOR
*breathe out when the exercise is harder or going again gravity!*
DM me 'park' to get another similar workout!


workout squats lunge exhale movement pelvic floor kids

05/30/2026

🤰 Why does perineal massage help reduce the risk of severe tearing during childbirth?

Perineal massage helps improve the flexibility and awareness of the tissues between the vaginal opening and a**s (the perineum). By gradually introducing gentle stretch to these tissues during pregnancy, they may be better prepared to accommodate the baby's head during delivery.

Benefits may include:
✔️ Reduced risk of severe perineal tears
✔️ Improved tissue mobility and elasticity
✔️ Increased confidence during pushing and birth
✔️ Better awareness of how to relax the pelvic floor

Perineal massage isn't about "stretching yourself open." It's about helping your body become familiar with pressure and relaxation, which can be beneficial during birth.

While tearing can never be completely prevented, preparing the pelvic floor and perineal tissues during pregnancy may help support a smoother delivery experience.

A pelvic floor physical therapist can teach you the proper technique and help determine if perineal massage is right for you.

05/30/2026

💧 Do you suddenly feel the urge to p*e when you hear running water?
🚽 Do you p*e "just in case" before leaving the house?

These may seem normal, but they can actually be signs that your bladder and pelvic floor are developing habits that aren't serving you well.

When we repeatedly p*e "just in case," we train our bladder to signal urgency before it's truly full. Over time, this can lead to increased urinary frequency, urgency, and even leakage.

Hearing running water and immediately feeling like you need to go is often a conditioned response—your brain has learned to associate that sound with urination.

Pelvic floor physical therapy can help you:
✔️ Improve bladder habits
✔️ Reduce urgency and frequency
✔️ Retrain the brain-bladder connection
✔️ Improve pelvic floor coordination and control

You don't have to plan your life around the nearest bathroom.

05/28/2026

🐻 Bear hold variations = an amazing way to build deep core strength, improve pressure management, and connect the core + pelvic floor together. 🔥
Why pelvic floor PTs love them:
✅ Builds deep abdominal strength
✅ Improves core stability
✅ Helps coordinate breathing + pelvic floor
✅ Challenges shoulder, hip, and trunk stability
✅ Functional for lifting, carrying, and daily movement
✅ Can help improve pressure control postpartum and during exercise
Remember: core strengthening is NOT about holding your breath or “sucking in.” Proper breathing and pressure management matter. 💨
Strong core = strong foundation. 💪

05/25/2026

Repotting thiz ZZ plant reminded me of how intricate our body is. Above the soil, growing, green. Below the soil, so many strong roots-a growing system.

Treat your body well, and everything else will fall in place.

05/24/2026

🚨 Signs You May Benefit from Pelvic Floor PT

Your body is always communicating—don’t ignore these signs:

✨ Leaking urine when you cough, sneeze, laugh, or exercise
✨ Strong urgency or frequent trips to the bathroom
✨ Pain with in*******se or tampon use
✨ Pelvic pain, pressure, or heaviness
✨ Feeling like something is “falling out” (possible prolapse)
✨ Difficulty fully emptying bladder or bowels
✨ Constipation or straining
✨ Low back, hip, or SI joint pain that won’t go away
✨ Core weakness or difficulty returning to exercise postpartum
✨ Pain during pregnancy or postpartum recovery struggles
💡 Pelvic floor issues are common—but not normal.
💡 You don’t have to just “deal with it.”
If any of these sound familiar, pelvic floor PT can help you get back to feeling strong, confident, and in control.

05/22/2026

Your hips do a LOT more work during pregnancy than most people realize. As your body changes, the hips and pelvis need to adapt to shifting weight, posture, mobility, and stability demands.

Gentle hip overpressure techniques from a pelvic floor PT can help:
• Improve hip mobility
• Reduce tension around the pelvis and tailbone
• Decrease low back and hip discomfort
• Help baby positioning by improving pelvic movement
• Create better pressure distribution through the pelvic floor

When the hips move better, the pelvis and low back often stop compensating so much — which can mean less pain with walking, rolling in bed, standing, and sitting.

Pregnancy discomfort shouldn't be “just part of being pregnant.” Sometimes your body simply needs better movement options and support 🤍

manual therapy education

05/15/2026

Your pelvic floor doesn’t work alone. 👏
Your hips, core, diaphragm, and low back all work together as a team to support bladder control, pressure management, and stability.
If the hips are weak, tight, or not coordinating well, the pelvic floor can become overworked or inefficient — which may contribute to leaking, urgency, or pressure symptoms.
Low back stiffness or pain can also change how your core and pelvic floor function during daily movement, exercise, coughing, lifting, and running.
That’s why pelvic floor PT is about the whole body — not just Kegels. 💪

05/13/2026

Your hips aren’t meant to just move forward and backward — they’re designed to rotate too. 🔄
Hip rotation is important for:
• Walking and running efficiently
• Turning, pivoting, and changing direction
• Pelvic floor and core coordination
• Reducing excess stress on the knees and low back
• Improving mobility, strength, and stability

When the hips lose rotational mobility or strength, the body often compensates elsewhere — leading to tightness, aches, or inefficient movement patterns.

Strong hips move in ALL directions. 💪🏼✨

FunctionalMovement

05/08/2026

Birth isn’t one-size-fits-all — and your pushing positions matter. 🤍
Pelvic floor PT can help you prepare for labor by teaching:
• Birth positions that may help open the pelvis
• Ways to work WITH your body during labor
• Breathing and pushing strategies
• Pelvic floor relaxation and coordination
• Mobility techniques to improve comfort and movement
• Partner support and labor prep education

Birth prep isn’t about creating the “perfect” birth plan — it’s about feeling informed, prepared, and supported going into labor. ✨

Knowledge is power, and preparation can help you feel more confident heading into delivery.

PRO TIP: Don't wait until 38/39 weeks to get new information!!

Address

Clifton, NJ
07013

Telephone

+19734009843

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