Rooted Wellness Physical Therapy

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Rooted Wellness Physical Therapy

Women's Health Physical Therapy specialized in pelvic floor, pregnancy, postpartum conditions

09/23/2025

During labor, I leaned on my husband in more ways than one, from hip squeezes and breathing reminders to him letting me crush his hand through contractions (sorry Christian! 😅). His presence, encouragement, and advocacy gave me the strength to stay focused on bringing our baby into the world. I really couldn’t have done it without him ❤️

Whether your journey was unmedicated, with an epidural, or through a C-section, what’s one way your partner supported you during your labor ( or how would you love for them to support you)?

08/27/2025

Welcome to the world baby girl!

Our teeny tiny Nina Gabriella arrived on 8.23.25 (her due date!) and we’re all so in love. Ready for the beautiful chaos that is two under two 🥹

Can’t wait to share my birth story with you all! 🤍

08/01/2025

I can’t believe I’m in my 36th week of pregnancy already! This week for me marks the switching of gears to focus on preparing my body and mind for labor and delivery. So what am I up to these last few weeks?

1. Pelvic Floor Lengthening: I’m focusing on down training my pelvic floor with breathwork, visualization, and gentle stretching to help the muscles release—because we need mobility and softness for birth, not just strength.

2. Hip Mobility for Pelvic Opening: I’m working on hip mobility to help my pelvis open differently during each labor stage. Movement involving hip external rotation supports pelvic inlet opening in early labor, asymmetrical hip motions help mid-pelvis mobility, and internal rotation is key for the outlet during pushing. I want to give my body access to these positions when it counts.

3. Optimizing Fetal Positioning with Daily Movement: I’m prioritizing daily walking, hip birth ball movement, and staying aware of my alignment (especially avoiding too much reclining) to encourage baby into an optimal position for birth.

4. Perineal Massage: Starting gentle perineal massage to improve awareness, blood flow, and reduce risk of tearing during delivery. It’s not about making tissue looser—it’s about making it more responsive.

5. Nervous System Regulation & Mindset: I’m carving out time each day for nervous system support: deep breathing, guided relaxation, and gentle affirmations. Feeling safe, supported, and connected to my body is one of the most powerful birth prep tools!

Questions on anything I’ll be working on for these next few weeks? Let me know in the comments! In addition, if you’re already a mom, anything else you did during the last few weeks? Let me know!

05/29/2025

Your pelvic floor doesn’t need a rigid plan—it needs preparation and awareness.

This checklist gives you five ways to support your body, protect your pelvic floor, and enter labor with confidence.

Each of these steps is something we work on in pelvic floor PT—no one-size-fits-all advice, just tailored care based on your goals and body.

Let’s get your body ready, together! DM me for more info or sign up using the link in my bio.

05/15/2025

Doing kegels on your own? Read this first.

The advice to do kegels are everywhere - but that doesn’t mean they’re right for YOU.

05/08/2025

As someone that sees ALL the moms - pregnant, preparing for labor, right after a C-section, years after having their baby - the complete lack of support that I constantly see and hear about makes me SO upset.

I see the moms who are now dealing with complications that they wouldn’t have had if they had more support. I also see the moms that have been dealing with unnecessary symptoms for YEARS. It really really bothers me and I would love to understand why our system is like this.

As a mom myself, I’m lucky enough to be a pelvic floor therapist and know all the things I wish other moms knew. I’m aware of this blessing I have - and it’s why I try so hard to get the word out to other moms that it doesn’t have to be this way.

In honor of Mothers Day I’ll be offering a 10% discount for ALL of my services both in person and virtual. This includes Physical Therapy consults, birth preparation sessions (vaginal and C-section), and C-section scar sessions. This discount is valid only for sessions scheduled through the end of July with spaces limited and I won’t be having another discount until the holidays. If interested, please either comment “mom” in the comment section or as a DM so that I can provide you with more info ♥️

05/03/2025

Pelvic floor physical therapy during pregnancy is one of the most empowering things you can do — not just to treat symptoms, but to prevent them, prepare for birth, and feel more connected to your body every step of the way.

Whether you’re in the first trimester or approaching your due date, a pelvic floor PT can help you:
✨ Stay comfortable
✨ Move confidently
✨ Prepare for labor
✨ Reduce pelvic floor trauma
✨ Set yourself up for smoother postpartum recovery

This isn’t luxury care — it’s smart, informed, and proactive care.
If you’re pregnant or planning to be, consider this your sign to reach out to a pelvic floor PT.

If you’re currently pregnant or postpartum, did you go see a pelvic floor PT? Curious to know if it helped you! ♥️

04/17/2025

Your pelvic floor isn’t just along for the ride during labor - it plays an active role in helping your baby enter the world.

From stretching to coordinating with your breath, your pelvic floor is doing some serious behind-the-scenes work. Understanding these roles helps you feel more connected and confident in your body’s incredible design.

Pelvic floor PT can help with preparing the pelvic floor for all of the roles mentioned in the slides. I offer both in-person (at home or in office) and virtual birth preparation to help get your pelvic floor ready for labor. DM me for details!

04/16/2025

Now that I’m halfway through, I want to keep it real with you all on how my second pregnancy is going! Wanted to share what I’ve been experiencing and some of my thoughts 😊

Lots of differences between pregnancy #1 and #2. Not just physically but emotionally as well.
I’m having more pelvic floor symptoms this time around in terms of incontinence. The pelvic girdle pain started around the same time as last pregnancy (in case you didn’t know, I’ve had two hip surgeries on the same side which I think make it harder for me to keep these symptoms at bay when I’m pregnant). Just because I’m a pelvic floor PT doesn’t mean I’m immune to the same things that I help all of you treat! I just know how to manage the symptoms without external help lol.

And in terms of emotionally, I was initially super overwhelmed and scared with how to handle pregnancy with a super young baby (I got pregnant before I hit 9 months postpartum 😬). I also was nervous because I didn’t feel like my body was anywhere close to strong enough yet for another pregnancy (I definitely do think that I’m more symptomatic this time around because that is true). First trimester was also ROUGH since I just had zero downtime to rest and to just feel sick (so I was right to fear that part lol). But now in my second trimester that’s all A LOT better. I’m still super tired but that’s just being a mom am I right? 😅

Although I’m a bit nervous to have a newborn in conjunction with a 17 month old, I’m letting myself start to feel excited as well. It helps that I’ve been feeling baby girl now so I’m starting to connect with her more 🥰 Nursery slow going since we have to organize and sell most of our gym equipment but we’re getting there! Overall I feel super blessed to have such an amazing little boy and to now be able to give him a little sister 🥹♥️

04/09/2025

From leaning with a sneeze to pain with intimacy, your body is always communicating with you - even if no one ever taught you what to listen for. These 5 symptoms are just a few common signs that your pelvic floor might need support.

Pelvic floor PT isn’t just for after birth or for “serious” problems. If you see yourself in even one of these, you deserve care that meets who where you are.

Any of these surprised you? I’d love to hear what no one told you about pelvic floor health!

04/02/2025

A C-Section is a major abdominal surgery but for some reason women receive less information and support those first few weeks post surgery compared to other abdominal surgeries.

As a Physical Therapist that used to work within the hospital system and would be sent to see most patients that underwent abdominal surgeries (but NEVER women after C-Sections), the information mentioned in this post are all things I would teach my patients day ONE after surgery.

Now as a Women’s Health PT I often have women months (or years) after their C-Section wishing they were given better tools for how to handle those first few weeks after surgery.

I offer a session to go over the tips mentioned in this post BEFORE a C-Section takes place (if it’s scheduled) and/or a session to go over the house (or virtually) to practice these techniques AFTER the C-Section.

Women after C-Sections deserve the same level of care as any other patient. Raise your hand if you agree! 🙋🏼‍♀️

03/02/2025

I’ve been keeping a secret 🤭 A baby girl will be joining our family end of summer! James was skeptical until he had some cake ♥️

Address

145 Madeira Avenue, Suite 101
Coral Gables, FL
33134

Telephone

+17864717510

Website

http://www.rootedmiami.com/

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