Empowered Pelvic Rehab

07/30/2025

She was told bladder surgery was the only option.
3 weeks together → heavy pad to a panty liner.
Your symptoms might be common, but that doesn’t mean they’re normal.
You deserve more than ‘just live with it.’

Here’s a quick check of poor bladder habits and if it’s affecting your day to day, let’s chat about how I might be able to help!

07/24/2025

✨ Ready to reconnect with your body (without guessing)?

DM me or use the link in bio to book a call!

07/13/2025

Tidal wave. 🌊 how my nervous system was working in healthcare system that didn’t feel aligned and being a mom to two young kiddos. I lost my passion and interest. I was on autopilot. Burnt out. Since taking a leap to make a change in women’s health pelvic floor therapy, I found my authentic self again.

I’ve been intentionally trying to spend more time doing things I enjoy on Sundays instead of cleaning, constantly going, catching up.. and I was feeling inspired to get creative today (memories of crafts with my grandma) so Lainey helped me get started and painted some stuff of her own ✨ the girls have a shower curtain with a turtle and pink accents in the bathroom and I was wanting to change out this frame but instead kept it and made something new. I wasn’t striving for perfection, or had it all planned out, but it was fun to finish while she napped. It was also inspired by a water color I did with Harper. I post in case someone else is inspired to do something they also enjoyed from their childhood and it’s been awhile 😊

You aren’t just a mom. You aren’t just a pelvic floor. You have desires, talents, intentions worth living out. Sometimes it takes a mindset shift and behavior change to stop feeling stuck.

And if you’re feeling stuck, it’s worth finding the right provider/coach because it might just change your life 😉✨

06/02/2025

Monticello Moms 📣 Don’t miss this opportunity to screen - c-section and DRA (diastasis recti)

I have opened my schedule this Friday morning to take time to assess, provide feedback, and/or work on scar mobility hands on. I enjoy doing these screens because often times women aren’t educated to do anything about their scar as it heals… and the appearance is only 10% of it. So I’ve learned to improve assessment because it can help with abdominal pains, bowel movements, “shelf” appearance, connection to abdominal muscles, and sometimes even low back pain. I have a hands on training in myofascial mobilization to assess and treat and can also utilize tools such as cupping and hand tools.
The other common question I get asked to screen for is if women have DRA - to what extent and can it be healed, what exercises are okay to do.

Please join me this Friday and sign up via this link!

https://calendly.com/kelseyiben/c-section-dra-screen

05/23/2025

❤️

‼️Ambassador Ribbon Cutting Alert 🚨

The ambassadors met with Kelsey from Empowered Pelvic Rehab about her new space in Monticello, located in Behrends Spine and Wellness!

Kelsey's goal, "I help women overcome pelvic floor issues by feeling empowered in their bodies."

Welcome (back) Kelsey! 🥳

04/22/2025

I feel empowered, faced my fear, and here’s 3 big takeaways from today:

1) Not to just strive to be better, but be your favorite self
2) purpose beyond yourself and surround yourself with those that support and want to see you thrive, and that includes your community
3) You decide. You have a choice. What’s your reason why to do what you do 🫶🏻

I was able to share my passion in the morning, lead a movement break with amazing participation, and listen to phenomenal speeches, and hear other speakers stories on what brought them here today ✨

04/11/2025

Try these more effective exercises to strengthen your pelvic floor. Backed by research, includes functional body movement instead of just an isolated contraction. And yes, our muscles often coordinate together, not just alone.

Bridge is 56% more effective
Bear plank is 49% more effective
Lunges are 42% more effective
Squats are 30% more effective
Clamshells are 25% more effective

See how I also switch it up 🌶️✨ it’s not just what you do, but how you do it.

If you’re struggling to tell if your pelvic floor has a good baseline strength or coordination - reach out! And we’ll go through more specific advise/cues in person.

04/08/2025

Stop 🛑 ab gripping, start releasing ✨ and you’ll notice these changes:

✨ stronger deep core
✨ less pelvic floor tension
✨ less back pain
✨ breathing that isn’t so shallow

If your abs are stuck in “on” mode 24/7 (hello, flat belly obsession), you might be gripping without even realizing it.

Let’s let it flow for greater function!

Save for later, send to your fellow ab gripping friends, and let me know if this was helpful! 🫶🏻

04/04/2025

Functional Dry Needling is a tool in my toolbox 🔨✨ for the purpose of restoring function. Such as improved range of motion and decreased pain. Our muscles should be able to contract and relax, but sometimes they get held in a contracted state which can cause an area of tension, a muscle knot, or what we call a trigger point. It’s a spot that can be irritable and have lack of blood flow which then causes tenderness, referred pain, and dysfunction of the muscle (weakness, tightness). It’s called “dry” needling because nothing is injected. It’s similar to acupuncture sized needle but different technique with intention to cause a twitch response (release) of the muscle. And then we can hook it up to stim (you might know of a TENS unit but this is more direct to the muscle because of the needle) which helps teach the muscle how to contract and relax again! I think it’s a pretty awesome recovery tool. If you’re wondering if you might benefit - reach out! I’ll be offering on Fridays in Monticello 🤩

Common areas:
Neck - tension headaches, upper traps or lack of motion
Low back pain and sciatica - radiating pain down legs (muscles are innervated by nerves so we can indirectly calm it down and lessen spasm, and improve your next chiro adjustment)
Hips - deep sides of your glutes
Lower legs
Forearms - typing at desk, golf or tennis elbow
Shoulder -

Note - this should be in addition to tips on posture, daily habits, and strength training - so I will give tips but best results are best with additional PT, chiro, or other medical advice

03/12/2025

👏🏼✨ So proud of Chloe, and her trust, vulnerability, and communication through this process to get her to her goals!

She felt frustrated in having a tougher delivery and not knowing whether to push her body or slow down to be able to return to her previous activity levels again. Searching for exercises online was still a gray area.

And here we are - me saying I hope she did a happy dance to be able to perform her first interval run without symptoms, to her sharing she actually cried a few happy tears. Truly she put in the work, we built a strong foundation, had a few setbacks and instead of waiting until the next visit or left wondering what to do we kept her on the right track.

Can’t wait to hear what’s next for her! For leisure runs to help reduce stress and enjoying the warmer weather to the next 5k or who knows, the next marathon 😉 I’ll still be the proud coach on the sidelines.

02/28/2025

The real fix? A full body approach. Beyond the basics.

If you’ve tried kegels and it wasn’t the fix - I’m here to help further! An individualized plan ✨

(Link in bio to book a call! Do it today! There’s a surprise bonus for March programs 😉)

02/26/2025