Built Strong Pelvic Health and Physical Therapy

03/14/2026

Total body mobility matters more than you think. 🔑
Mobility isn’t just about stretching—it’s about how well your joints move with control and strength through their full range.
When you improve total body mobility, you help your body:
• Move more efficiently
• Reduce stiffness and aches
• Improve posture
• Prevent injuries
• Support your core and pelvic floor
If one area is stiff (hips, thoracic spine, ankles, shoulders), another area has to compensate. Over time this can lead to pain, weakness, or poor movement patterns.
Good mobility allows your body to move the way it was designed to move—whether you’re exercising, lifting kids, playing sports, or just getting through your day.
Strong + mobile = resilient body. 💪

03/11/2026

Stength circuit to try for a total body HIIT.
Bent over rows
RDLs
Deep squat and press.

Did you know all of these exercises can be good for pelvic floor strengthen too?

03/07/2026

Tight hips don’t always mean you need to stretch. 👀
Sometimes “tight” =
• Weak
• Overworking
• Guarding
• Lacking control
If a muscle feels tight, it might actually need strength + stability, not more passive stretching.
Stretching something that’s already unstable?
That can keep you stuck in the cycle.
Instead ask:
👉 Can I control this range?
👉 Can I load it?
👉 Can I breathe through it?
Mobility > just stretching.
Save this before your next hip stretch session. 💪

pregnancy postpartum movement exercise stretch hips low back

03/05/2026

Did you know 👀
Any exercise can be a pelvic floor exercise.
It’s not just Kegels.
Squats.
Deadlifts.
Running.
Core work.
Even carrying your toddler.
Your pelvic floor responds to how you breathe, brace, and move — not just isolated squeezes.
Stop thinking “pelvic floor workout.”
Start thinking “How am I coordinating my breath and pressure?”
That’s where the magic happens. ✨
Save this & rethink your next workout.

03/01/2026

“You’re cleared”
But what does that actually mean at your 6-week postpartum appointment? 🤔

From a medical standpoint, being cleared usually means:
✔️ Your stitches have healed
✔️ There are no signs of infection
✔️ Bleeding has stopped
✔️ Your uterus has contracted

🚨 It does not automatically mean:
❌ Your core is strong
❌ Your pelvic floor is functioning well
❌ You won’t leak with running
❌ You’re ready for intense workouts
❌ Pain with s*x is “normal”

Your OB is clearing you medically. Many times they are not assessing:
• Diastasis recti
• Pelvic floor coordination
• Scar mobility
• Return-to-impact readiness
• Breath mechanics
That’s where pelvic floor PT comes in.

At 6 weeks postpartum, your tissues are still healing. Strength, endurance, and coordination take time — and guidance.
Being cleared means you can start rebuilding.
It doesn’t mean you’re fully recovered.
If you’re leaking, feeling pressure, having pain, or unsure how to safely return to exercise — that’s your sign to get evaluated.
Postpartum recovery deserves more than a quick checkup.

02/28/2026

🚫 Stop “popping” your hip to hold your toddler.
If you’re constantly shifting your little one onto one hip, you’re:
• Overloading one side of your pelvic floor
• Tightening your QL + hip flexors
• Feeding low back + SI joint pain
• Reinforcing core imbalances
Instead, try this 👇
✔️ Keep ribs stacked over pelvis
✔️ Engage deep core gently (exhale lift)
✔️ Hold your toddler centered at your midline
✔️ Alternate sides if you must shift
✔️ Use a carrier when possible
Your body wasn’t meant to be a permanent hip shelf.
Save this if you’re a toddler parent 🤍
Send to a mom who always stands in hip pop stance.

02/27/2026

Built Strong PT x Hiya Pal!

We are excited to offer FREE mini assessments for both moms and dads at Hiya Pal on March 22.

Built Strong PT is a concierge/at home physical therapy service with you in mind. Whether you’re newly postpartum or years into parenthood, your body has been through a lot. During your complimentary assessment, we’ll screen for:

• Diastasis recti
• C-section scar mobility
• Low back, hip, neck mobility
• Any aches, pains, or concerns that have been bothering you

This is a relaxed, no-pressure opportunity to better understand what your body may need and ask questions in a supportive environment. Parenthood is physically demanding — let’s make sure your body feels strong and supported through it.

Sign up for the Open Play March 22, and get your free assessment!

We can’t wait to meet you!

02/25/2026

Do you clench your butt all day and not even realize it? 👀
If your glutes are constantly squeezed, chances are your pelvic floor is gripping too.
Chronic butt clenching can lead to:
• Pelvic pain
• Tailbone pain
• Pain with in*******se
• Constipation
• Feeling like you can’t fully relax
• Low back or hip tightness
Your pelvic floor is meant to contract AND relax.
If it never fully relaxes, it can become overactive and tight.
✨ Try this:
1️⃣ Check in right now — are you clenching?
2️⃣ Let your sit bones feel heavy.
3️⃣ Inhale through your nose and imagine your pelvic floor gently melting downward.
4️⃣ Exhale without squeezing.
Think: lengthen, not tighten.
Tight doesn’t mean strong.
Relaxed + responsive = strong. 💪
If this sounds like you, pelvic floor PT can help retrain those patterns.
Save this for your next “why am I so tight?” moment.

02/23/2026

During pregnancy, our body changes a ton. During our sessions- we go over a lot over time- but some of the things we cover include
⭐proper hip stretching
⭐positioning for birth
⭐effective breathing
⭐body mechanics
⭐pelvic floor relaxation

If you want some birth prepping tips to make a smooth end of pregnancy and beginning postpartum journey, DM or comment 'Prep'

02/22/2026

Concierge pelvic floor PT = high-touch, high-quality care
✨ Private sessions
✨ Individualized treatment plans
✨ Longer visits for real results
✨ Care that fits into your life—not the other way around
Because your pelvic health deserves more than a 15-minute slot.

Tired of:
❌ Short appointments
❌ Feeling rushed
❌ Being told “just do kegels”
Contact us at Built Strong PT

02/22/2026

The Pilates Hundred 🔥
If you want a stronger core, better ab engagement, and better pelvic floor control — start here!
The 'Hundred' trains:
✔️ Deep core (transverse abdominis)
✔️ Breath control
✔️ Endurance
✔️ Postpartum core recovery
Most people do this WRONG. Are you? 👀
Save this for your next workout & comment “HUNDRED” if you feel the burn.

02/20/2026