Reign Physical Therapy and Wellness, LLC

01/22/2026

For years, pregnant people have been told to “take it easy” in the gym — especially when it comes to lifting heavy.

But the science is catching up. 👀

A 2025 study in the British Journal of Sports Medicine examined maternal and fetal responses to acute high-intensity resistance training during pregnancy and found no adverse effects on fetal heart rate, oxygenation, or maternal safety when exercise was appropriately prescribed.

✨ What this means:
• Heavy resistance training is NOT dangerous by default
• The pregnant body is capable and adaptable
• Proper coaching, symptom monitoring, and individualization matter

This doesn’t mean everyone should lift heavy, but it does mean fear-based restrictions don’t belong in modern prenatal care.

Strong pregnancies are allowed.
Evidence-based strength matters.

01/21/2026

🦵⚖️ Weak legs + poor balance might be affecting your pelvic floor (and most people don’t realize it).

When we think about pelvic floor dysfunction, we usually zoom in on the pelvis alone.
But your pelvic floor doesn’t work in isolation, it’s part of a whole-body system.

Here’s what’s often missed:

• Your glutes, quads, calves, and deep hip muscles help manage load
• These muscles assist with shock absorption, stability, and balance
• When they’re weak or slow to respond, the pelvic floor has to pick up the slack

That extra demand can show up as:
🚽 Leaking with walking or running
⚡ Pelvic pain or heaviness
🧍♀️ Feeling unsteady or avoiding single-leg tasks
😮💨 Fatigue during daily movement

Balance challenges = your body isn’t distributing forces well.
And guess who often steps in as the “backup system”? Yep, the pelvic floor.

This is why pelvic rehab isn’t just Kegels.
It’s strength, coordination, balance, and confidence in movement.

If your legs feel weak, your balance feels off, and you’re dealing with pelvic symptoms, those things may be connected.

You’re not broken.
Your body is just asking for better support.

💬 Save this for later or share with someone who’s been told “just do Kegels.”

01/20/2026

Muscle and joint pain during perimenopause isn’t random, and it’s not “just aging.”

A 2026 systematic review of +93,000 women found that musculoskeletal pain jumps from about 40% in prior to menopause to nearly 60% during perimenopause and menopause.

That matters because this pain often shows up in very specific ways:
👉 lateral hip pain (gluteal tendinopathy)
👉 shoulder and rotator cuff pain
👉 back stiffness that doesn’t resolve with rest

Hormonal changes affect tendon health, inflammation, and tissue recovery — which means your body responds differently to stress and movement during this phase of life.

The good news?
✨ Pain is modifiable
✨ Strength is still buildable
✨ Physical therapy plays a HUGE role in helping women move well through this transition

If this resonates, you’re not broken; instead, your body is adapting. And with the right support, it can adapt well.

What to learn more about how physical therapy can help? Check out our latest BLOG post using the link in the comments.

01/19/2026

Let’s clear something up 👇🏽
Incontinence does not always mean your pelvic floor is weak.

Leakage can happen because of timing, coordination, breathing, pressure management, or how your body handles load, not just strength. Sometimes the pelvic floor is actually overworking or struggling to respond at the right moment.

This is why “just do Kegels” isn’t always the answer.

Pelvic floor physical therapy looks at the whole system so we can figure out why symptoms are happening and what your body actually needs.

01/15/2026

✨ Feeling vaginal heaviness, pressure, or a “something is falling out” sensation?
You’re not alone, and you’re not broken.

These can be signs of pelvic organ prolapse, and while it sounds scary, many symptoms are very manageable. Here are 3 ways to help reduce prolapse symptoms ⬇️

🟣 1. Manage constipation
Straining increases pressure on the pelvic floor.
✔️ Prioritize fiber + fluids
✔️ Use proper toileting posture (feet supported, don’t push)
✔️ Breathe, don’t bear down

🟣 2. Use gravity-minimized positions
If symptoms worsen by the end of the day, gravity may be contributing.
✔️ Side-lying
✔️ Legs elevated
✔️ Child’s pose or supported rest breaks
These positions can help reduce heaviness and pressure.

🟣 3. Consider support devices
Support doesn’t mean failure; it means strategy.
✔️ Pessaries (fit by a medical provider)
✔️ External support garments or compression shorts
These can provide symptom relief and help you stay active.

✨ Important reminder: Prolapse is more common as certain times for women, treatable, and not something you have to “just live with.” Pelvic floor physical therapy can help you understand your body and build a plan that fits your life.

💬 Drop a comment or save this post if this was helpful and share it with someone who needs to hear this.

01/12/2026

Do you feel a vaginal bulge, heaviness, or pelvic pressure?

In Correcting the Bulge, we discuss pelvic organ prolapse (POP), including bladder prolapse (cystocele), rectocele, and uterine prolapse.

Learn the signs and symptoms of prolapse, common causes after pregnancy or menopause, and evidence-based treatment options such as pelvic floor physical therapy, exercise, lifestyle strategies, and when to consider medical or surgical care.

Link in comments

01/05/2026

It is with heavy hearts that we pause to honor Dr. Janell Green Smith. She was a midwife, maternal health advocate, and tireless champion for safe, respectful birth care, especially for Black birthing women.

At this time, we do not know the specific details surrounding her passing, and it is important to approach this moment with care and respect for her family and loved ones. What we do know is the depth of her dedication to maternal health, education, and advocacy. Her work saved lives, empowered families, and pushed our healthcare system to do better.

Her loss is heartbreaking. We extend our deepest condolences to her family, friends, colleagues, and the many communities she served. May her legacy continue to move us toward equity, accountability, and compassionate care.

As this carousel highlights:
Awareness is not fear.
Education helps us plan.
Planning helps us advocate.

One powerful, evidence-based way to improve birth outcomes, especially for women of color, is doula support.

👉 Watch our YouTube video where we break down the research-backed impact of doula care on maternal outcomes, advocacy, and birth experiences. See link in bio

🖤 Save • Share • Learn • Advocate

01/03/2026

Still in awe that we purchased a building for my business, and today was the first day of seeing patients here!

Today marked the first day for patients being seen in the new office space!

And, yes, mobile and virtual visits are still being offered!

01/02/2026

Today marked the first day for patients being seen in the new office space!

And, yes, mobile and virtual visits are still being offered!