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Monday 9:30am - 4:30pm Tuesday 9:30am - 4:30pm Thursday 9:30am - 4:30pm Friday 9:30am - 12:30pm

Lilac Physical Therapy

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Batesville, IN
Lilac Physical Therapy

Perinatal, pelvic floor, and orthopedic physical therapy.

11/18/2025

Tip Tuesday: Upper Back Mobility

If, like me, you've been spending a lot of time sitting in front of a screen, your upper back might be stiff. Your upper back plays a role in many aches and pains, and exercises targeting improving the motion in that area can ease discomforts in your lower back, neck, and shoulders. I could go on about how improved thoracic motion creates a domino effect on so many things.

Try getting up half-way through your morning, over your lunch break, and half-way through your afternoon, to run through the two exercises in the video below. All you need is a wall.

Let me know what differences you notice with a small change like that. It's the gateway to sticking with regular movement, activity, and feeling better.

11/11/2025

After a long hiatus, I'm going to try to start sharing content more regularly again. More to come on that soon.

But today I want to thank those who have served our nation. The sacrifices of you and your loved ones are recognized and very much appreciated.

A special thank you to a couple of my favorite veterans, my husband and grandpa. Thank you to the town of Versailles for recognizing them and others around town.

Happy Veteran's Day!

08/05/2025

Tip Tuesday: Logging Your Habits

Tracking your bowel and bladder habits can be very insightful for you and very helpful for your pelvic floor therapist when discussing issues you may be encountering. Attached is a sample of things you can track and doing this for three days can help with pattern recognition and potential factors influencing your symptoms.

Guide for use:
1. Track the date/time that the events are occurring.
2. Record the volume of urine voided by tracking the number of seconds you are urinating.
3. Was there urgency that prompted going to the bathroom? 0 = no urge/went just in case, 1 = mild/first sensation of filling, 2 = moderate/stronger but could wait, 3 = strong/couldn't hold/get out of my way
4. Type and amount of liquid consumed
5. Type and amount of food consumed
6. Type and amount of leakage. U = urine & S = small/a few drops, M = medium/wet underwear, L = large/wet outerwear or floor. B = bowel & S = stain of underwear, P = partial movement, C = complete loss of control
7. Bowel movement # (see attached Bristol Stool Chart: https://commons.wikimedia.org/wiki/File:Bristol_stool_scale_neutral.png)

If you have an upcoming appointment with a provider to discuss these concerns, this information can be highly valuable in addressing your concerns.

07/21/2025

Meet Your Provider Monday: Upcoming Changes at Lilac Physical Therapy

Happy Monday to you!

Some changes are coming to LPT and current patients have already been notified, but I wanted to share publicly about those changes as well.

I have taken a full-time core faculty role in a Doctor of Physical Therapy program and will be starting in that role on August 1st!

While I will be continuing with clinical care, my available hours and flexibility will be going through a shift. In this early transition, I will be figuring out how to coordinate my teaching and clinical schedule and will therefore be doing sessions by appointment only and not doing online bookings for the time-being.

Once I have my feet under me a little more and know what my typical flow will be, I will re-open my online bookings. Until then, please contact me directly via phone (812-525-5230) or email (lilacphysicaltherapy@gmail.com) to arrange a time for your physical therapy needs.

Thank you for your continued support!

06/25/2025

Wellness Wednesday: Mommy & Me Workouts

Your little one can be the perfect weight progression as they grow and you progress with your recovery in unison. She currently weighs around 18 pounds and makes for great, easy to use resistance, and as you can tell from all the squealing, she loves it! For my lower body work, her ~30 # brother would be a better weight, per the parameters below.

Generally, for full body strengthening, you want a push and a pull motion for both your upper and lower body. This means, you can get comprehensive training in just four exercises, a push exercise for your lower body (squat), a pull exercise for your lower body (deadlift), a push exercise for your upper body (chest press), and a pull exercise for your upper body (lat pull over). Video is at 2x sp*ed, for reference and why we sound like The Chipmunks 😄

There are endless combinations of exercises using this basic formula, but you want to target fatigue between 8-12 repetitions, do 2-3 sets, and do this 3-4 times a week to see strength gains. Happy weight/baby/child training!

06/23/2025

Meet Your Provider Monday: Keep Learning & Having Fun

Growing up, my family used to water ski and tube, which was the extent of my water sport experience. My husband's family spends a lot more time on the water, which has exposed me to more things to try and challenged me to learn new things.

The newest pursuit is wakesurfing, which we started trying nine years ago. With spending over half of those summers pregnant, I haven't gotten as much practice time and am still learning. The first time out this year, I got up but wiped out trying to get over the wake. After getting a nose full of water, you'll understand why I was grabbing for my nose on the next wipe out.

Trying something new can be scary, but I liked what Brianna Battles shared recently about getting reps of bravery. The more you flex and try your brave "muscle" through doing things even when you're nervous or scared, the better you get at it.

What's the latest thing you're trying to challenge your brave? Physically? Mentally? Emotionally?

06/20/2025

Perinatal Tip Thursday: Appreciation and Grace

Yes, I realize it's Friday, not Thursday. It fits with today's theme.

Moms, if you ever feel down on yourself, stop and reflect on what your body has done and been through. The nine months in, nine months out trend has helped me with the basic realization of just how much a woman's body goes through. First, it grows a baby from something smaller than a speck of dust to a full fledged human. Second, it brings that baby earth-side, whether that's vaginal or belly birth. And finally, it provides that safe place for a little one to grow into their own little person and may provide their sustenance along the way.

So, if you are ever feeling down because you don't feel like you got enough done today, or you aren't as far as you'd like to be on your recovery journey, give yourself a little bit of grace and appreciation, because, Momma, you are one amazing, powerful, and incredible woman!

06/17/2025

Tip Tuesday: How to improve your pelvic floor muscle contraction-Part 1

The 2 essential parts of a pelvic floor muscle contraction:
1. Squeeze
2. Lift

Did anyone else hear Elle Woods saying, "Bend and snap!" in their head? 😄
Both parts are needed to support the pelvic organs and withstand increases in pressure to prevent leaking and increased pressure in the area between your sitz bones.

Stay tuned for the next Tip Tuesday!

Visit www.lilacpt.com for an evaluation of how well you're doing with this or if this could be contributing to why you may be having leaking or pressure in your pelvic area.

06/14/2025

Friday FAQ: How can I find a qualified pelvic floor physical therapist provider near me?

There are three directories you can utilize to find a qualified pelvic floor physical therapist (I've included screenshots for the Batesville area for each of the directories listed below). Qualified means that they have completed additional training in pelvic floor physical therapy, and you can check out their credentialing in pelvic health through a database of registered providers with specialized training.

There are three major groups that provide training for pelvic floor physical therapy, and you can look up a provider in your area using the directory links provided below. I am listed with GPHAM and with the APHPT, because these are the groups I have completed training with. I am not listed with Herman & Wallace, because their organization and certification process is comparable to that of the APHPT.

Global Pelvic Health Alliance (GPHAM): https://pelvicglobal.com/directory/
Herman & Wallace: https://pelvicrehab.com/
Academy of Pelvic Health Physical Therapy (APHPT): https://pelvicrehab.com/

When looking for a provider, ask lots of questions about what training they've had, if they've worked with people with similar problems, and the results those patient have had. Ask about their continuing education and how they're staying up-to-date with what is considered best treatment for your condition and concerns. Ask about their approach to physical therapy, what they can offer you, and see if it aligns with what you are looking for.

I loved that someone called last week and asked a page-worth of questions related to the training I have completed regarding specific interventions she was looking for. The more you know about your provider before walking into your first appointment, the better.

06/11/2025

Wellness Wednesday: Mindshift and Gratitude

Yesterday, I read a post on LinkedIn concerning shifting your mindset. The woman shared her takeaway from James Clear's Atomic Habits, which was changing your internal monologue from "I have to" to "I get to". This mindshift had helped her with feeling more gratitude and feeling content instead of overwhelmed.

Personally, I've been struggling with this lately, so I'm trying it out and inviting you to do the same. This morning, I got to get up early with the baby, and that meant I got to witness a beautiful sunrise and have a face-to-face encounter with a fledgling that hatched on our front door. It flew away when I walked away to grab my phone, but it was still pretty neat. And yes, I still have my winter wreath on my front door. Once the bird built a nest, I didn't want to steal its haven.

Cheers to good mental, as well as physical, health!

06/06/2025

Prenatal/Postpartum Tip Thursday: Upper Back Mobility

If you've been following along, you know how pregnancy can affect your rib cage and upper back. This week, you'll learn some exercises you can do to improve the mobility in your upper back, which can impact your rib cage.

Follow along with the video to work on improving your upper back motion, and come back next time to learn how to start working on your lower rib cage motion with diaphragmatic breathing and facilitating exhalation.

06/03/2025

Tip Tuesday: Hip Strength and Urinary Incontinence (Urge & Stress)

Urinary incontinence (leaking p*e) can be due to urgency (I have to get to the toilet right now, or I'm going to p*e my pants), stress (I leak when I cough, sneeze, laugh, jump, run, etc.), or a mixture of both.

But did you know that your pelvic floor isn't always the only culprit? Research has shown that weakness in the hip muscles is associated with both types of incontinence. And strengthening your hip muscles can help with incontinence.
See the video for how to strengthen your hip extensors, muscles that connect into your pelvic floor through your tailbone, control bending forward and some turning at the hips, and affect the stability of your pelvis.

They progress from easy to hard. You should be able to do 2-3 sets of 8-12 repetitions to target strength. Make sure your trunk and pelvis stays still and there is only motion at your leg where it connects to your pelvis.

Look back at previous Tip Tuesdays to see how to strengthen other groups of hip muscles! Strong hips help make happy pelvic floors!

Address

4 South Park Avenue Suite 250B
Batesville, IN
47006

Opening Hours

Monday	9:30am - 4:30pm
Tuesday	9:30am - 4:30pm
Thursday	9:30am - 4:30pm
Friday	9:30am - 12:30pm

Telephone

+18125255230

Website

http://www.lilacpt.com/

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