Built Strong Pelvic Health and Physical Therapy

Built Strong Pelvic Health and Physical Therapy Need help with your pelvic floor? inquire below!

05/03/2026

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Week 0–2 ➡️(Healing Phase) Short, gentle walks around the house
Focus: breathing, posture, pelvic floor connection
Think: 5–15 minutes, broken up as needed

Week 2–4➡️ Start short outdoor walks
Flat surfaces, slow pace
10–15 minutes if symptom-free

Week 4–6 ➡️Gradually increase duration
15–25 minutes
Add light hills only if no symptoms

6+ ➡️Weeks Longer walks, moderate pace
25–40+ minutes
Can begin incorporating intervals if appropriate

Your body is your guide. Stop or scale back if you notice:
• Heaviness or pressure
• Leakage
• Pain (pelvic, back, abdominal)
• Increased bleeding

Pro Tips
• Exhale with effort (especially on hills)
• Stay tall through posture
• Start slow > build consistency

Reminder: Healing isn’t linear.

Disclaimer: I am not your medical provider. The information shared here is for educational purposes only and should not replace individualized medical advice. Please consult your healthcare provider for guidance specific to you.

It's gonna be May 😎Built Strong PT events coming up. Such a great variety for everyone. 5/16 Mommy and me class at 11 AN...
04/25/2026

It's gonna be May 😎
Built Strong PT events coming up.
Such a great variety for everyone.

5/16 Mommy and me class at 11 AND mom only class at 12 in Montclair. FREE class, must sign up.


5/19 Walk around Caldwell with us and learn about 4th trimester, postpartum care with a pelvic floor PT and nutrition coach. FREE event, must sign up.


5/20 Mat pilates at the park in Montclair with a pelvic floor workshop and ice cream social


5/23 Breastfeeding bootcamp with Teresa in Montclair with posture, positioning, pelvic floor considerations.


links to come❤️

04/24/2026

What birth prep actually looks like working with a pelvic floor PT 🤰✨

It’s preparing your body to open, move, and work with labor 👇

✨ Breathing + pelvic floor relaxation
Learning how to fully relax (lengthen) your pelvic floor → this is KEY for pushing
✨ Practice pushing...
No breath-holding + straining
Think: controlled, coordinated, effective
✨ Labor positions that help baby descend
Hands & knees, side-lying, deep squat, birth ball
→ making space in the pelvis matters
✨ Perineal prep
Massage + tissue mobility to help reduce tearing risk
✨ Hip + pelvic mobility
Loose, mobile hips = more room for baby
✨ Pain coping strategies
Counterpressure, movement, positioning, partner support
✨ Body awareness + confidence
So you’re not guessing during labor — you know what to do

Birth prep = less fear, more control, better outcomes.

baby pelvic floor PT education movement prep

04/23/2026

Do yourself a favor and save this post!
4 ways to open up your hips as most of us sit for way too long during the day. If you have a job that makes you sit for hours, commute for long hours- this is for you!
4 different ways to target the hips. Give it a try!

04/19/2026

If you have a tight pelvic floor, these 3 simple exercises can help relax the muscles, improve mobility, and make daily movement feel easier 👏✨
1️⃣ Diaphragmatic Breathing
When you breathe deeply into your ribs and belly, your pelvic floor naturally lengthens and relaxes. Many people hold tension in their pelvic floor without realizing it, especially when stressed or in pain. Deep breathing helps teach those muscles to let go 🫁
2️⃣ Pelvic Tilting
Pelvic tilts gently move your pelvis through its range of motion and help decrease stiffness in your low back, hips, and pelvic floor. They also improve awareness of how your pelvis moves, which is important for sitting, standing, walking, and lifting 🔄
3️⃣ Squats
Squats are one of the most functional movements we do every day—sitting down, standing up, picking something up, getting on and off the floor. A squat also helps the pelvic floor lengthen while coordinating with your hips, core, and breathing 🏋️‍♀️

Why these 3? Because they are functional. They mimic the movements and muscle coordination you use throughout the day, not just during exercise. When your body learns to relax and move better in real-life positions, your symptoms often improve faster 🙌
Your pelvic floor doesn’t just need to get stronger—it may need to learn how to relax and move too 💛
runners fitness essentials basic exercises

04/09/2026

Exercises like this can be beneficial when you are pregnant. Safe to start whenever, whether you are newly pregnant or about to give birth.
Keep breathing with the movements and you will feel looser, with less pain into the hips and low back.

03/20/2026

Having a little fun here thinking it was just one kid, which turned into 2. Key to heavier weight holding is breathing. Don't hold your breath as it will increase intra abdominal pressure. Keep breathing, talking, laughing, whatever you gotta do.

03/19/2026

It’s NEVER too late to start pelvic floor physical therapy. ✨
Whether you had a baby 6 weeks ago, 6 years ago, or 20+ years ago, your pelvic floor can still improve. Leaking when you cough or run, pelvic pain, painful s*x, constipation, or core weakness are not things you just have to live with.
Your body can change, adapt, and get stronger at any stage of life.
Pelvic floor PT helps you:
• Improve bladder control
• Reduce pelvic pain
• Strengthen your core
• Return to exercise safely
• Feel more confident in your body
The biggest myth? That if you didn’t go right after birth, you missed your chance.
You didn’t. Your body is always capable of healing 💪

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.

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Clifton, NJ
07013

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+19734009843

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