Meagan Schwarzrock

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United States
Chicago, IL
Meagan Schwarzrock

Pelvic Floor Physical Therapist

03/03/2026

Hip thrusts should not feel like a low back exercise.

If you mostly feel them in your low back, it usually means you’re hinging from your spine instead of driving through your hips.

That often looks like:

• Over-arching at the top
• Rib flare
• Pushing your hips as high as possible
• Clenching everything, including your pelvic floor
• Holding your breath

When done well, you should feel:

• Glutes driving the lift
• Core engaged but not strained
• Pelvic floor responding naturally
• Minimal pressure in the low back

One of the biggest mistakes I see is aggressive clenching at the top. Your pelvic floor does not need to be squeezed as hard as possible.

On the way down, let your glutes and pelvic floor lengthen together. On the way up, gently exhale like you’re blowing out birthday candles.

That exhale helps your ribs stack, your core engage properly, and your glutes take over, without unnecessary downward pressure.

Hip thrusts are a staple in my clients’ programs: pregnant, postpartum, and beyond, because strong glutes support the pelvis, reduce back pain, and improve pressure management.

This is one of the most common form cues I correct!!

Save this and check where you feel your next set.

02/27/2026

“Listen to your body postpartum” can actually set you up for overdoing it too quickly too soon.

I think we forget that birth is still a major physical event for our bodies, vaginal or cesarean, and just like any “injury” tissues have proper healing timelines.

Your body may “feel” ready for higher impact, higher intense activites, but that doesn’t mean it’s “physically” ready for it.

Save this post as your reminder, and if you’re seeking professional guidance to safely return to activity postpartum, message or click the link in bio for details 🫶🏼

02/26/2026

If you’re preparing for birth, save this so you remember what you’re actually training for… It’s not just about strength, but training your pelvic floor to let go, lengthen, and relax while your uterus pushes baby out.

Follow for more practical birth prep tips anddd if you want pelvic health guidance specific to your body and pregnancy, you can work with me directly by clicking the link in bio for details 🫶🏼

02/25/2026

If your stomach bulges or “cones” during exercise, it’s not just because of fat. It’s usually a pressure issue.

Your core is a pressure system made up of your diaphragm, deep abdominals, and pelvic floor. These muscles are designed to work together.

When pressure isn’t managed well, like when you push down instead of out, the abdominal wall can bulge forward.

Research shows that intra-abdominal pressure increases with load. If your system isn’t coordinating well, that pressure has to go somewhere.

Often, it moves forward, creating that “bread loaf” look. A sign that your body needs better coordination, not more crunches.

Try this:

• Inhale through your nose and let your ribs expand
• Slowly exhale through your mouth
• Lightly engage your lower abdomen like you’re zipping up high waisted jeans that are just a little snug WITHOUT sucking in
• Feel your ribs come down gently to stack over your hips

Better pressure control = better core function. And better pelvic floor support.

Save this and practice it in your next workout!!

02/24/2026

Yes, pelvic floor therapy IS beneficial prior to childbirth even if you aren’t experiencing any pelvic floor concerns or aches/pains.

Sydne wanted to stay proactive to prep for a first time vaginal birth and a smoother postpartum recovery, and that’s exactly what we did.

We didn’t stop at the core and pelvic floor. Pregnancy, birth, and postpartum impact your entire body.

So we built her a custom program to stay strong through pregnancy and get back to activities postpartum, all while focusing on preventing pelvic health issues.

If you’re looking for this level of support in your pregnancy-postpartum journey, message me ‘CONFIDENCE.’

02/23/2026

Some thoughts stay inside.
Some become Instagram posts.

02/21/2026

Being told you can never lift more than 10–15 lbs again isn’t protection — it’s a plan for long-term deconditioning.

Save this if you’re ready to rebuild strength the smart way, and follow for more pelvic health myths we’re done believing.

02/20/2026

Fat loss doesn’t come from sweating more. It comes from eating differently.

If you’re trying to lose fat but only adding more cardio, it may be time to look at nutrition.

Save this as your reminder!!

02/19/2026

Four months postpartum. Third C-section. Sleep deprived. Wants to lose 20+ pounds.

(and geee next time someone remind me to adjust the camera angle hahaha)

This is usually when women feel like they need to change everything overnight. More workouts, more restrictions, more rules…

But when your body is still healing and you’re barely sleeping, doing more isn’t usually the answer.

We didn’t throw the kitchen sink at the problem, because yes, there’s a lot we could do to lose 20+ pounds. We picked the habits that move the needle most and made them small enough to repeat.

For nutrition, no strict meal plan, no cutting everything out. Just one rule: add protein to what you’re already eating.

Greek yogurt.
Protein shake.
Rotisserie chicken.
Hard boiled eggs.
Cottage cheese.
Beef sticks.

Simple. Repeatable. Sustainable.

Once those habits feel normal, then we start to focus on less calories in vs out. Because if you’re not hitting your protein, it’s not going to be fat that’s first to go; it’ll be muscle.

This is what working with me looks like. I’m not just your pelvic floor therapist. I’m your health and fitness coach too. We address rehab, yes, but we also build strength, body composition, routines, and confidence.

It’s not just about fixing symptoms. It’s about a full-body transformation, if that’s what you want.

If you’re ready for that kind of support, DM me “CONFIDENCE” and I’ll personally reach out to chat.

02/14/2026

Discomfort with intimacy is more common than people talk about, with or without kids.

Pain, tension, or needing to brace usually means your pelvic floor and nervous system need support.

This is exactly what I help clients with, gently, privately, and at your pace.

If this resonates and you want help navigating it, you can work with me 1:1 in Chicago or 100% online.

Send me a message or use the link in my bio to start the conversation.

Happy Valentine’s Day 🤍

02/12/2026

Labor prep works best when your body has options, not one rigid plan.

The goal isn’t the “perfect” position. The goal is having options when your body needs them.

Here’s what actually helps prepare your body for labor:
Practicing getting into various positions. Positions linked with a lower risk of tearing:
• Hands-and-knees
• Side-lying

Breathing strategies to help the pelvic floor respond instead of tense up:
• learn open glottis bearing down vs closed glottis bearing down
• diaphragmatic/360 breathing

Movement matters too. Labor asks the pelvis to open in more than one direction.
That’s why prep should include:
• Forward and backward movement
• Side-to-side movement
• Gentle rotation

When you practice all three, your body is more adaptable during labor.

Address

Chicago, IL

Website

https://www.meaganschwarzrock.com/

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