Freya Wellness Co

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Freya Wellness Co

Welcome to Freya Wellness Co. Where we provide tailored physical therapy services for women

01/22/2026

In the third trimester, your hips and pelvis are doing a lot of extra work.

Standing hip abduction helps strengthen the hip stabilizers that support your pelvis which can be especially helpful if you’re feeling hip discomfort or mild p***c symphysis pain.

Gentle, supported strength like this can help your body feel more steady as things continue to shift and change throughout your pregnancy.

01/15/2026

Your pelvic floor supports your body in more ways than most of us were ever taught. These five areas highlight how it may play a role in how your body feels during this time 🫶🏻

12/29/2025

This was 2025. A year that stretched us and excited us equally. We had the privilege of supporting women through some of their most meaningful seasons, preparing for birth, healing postpartum, and finding their way back to movement and confidence. We witnessed trust being rebuilt, strength returned, and moments that felt small on the outside but were life changing on the inside. Being invited into those stories changed us, too, and reminded us exactly why this work matters so much 🙏

We thank you for being here, trusting us with your care, and letting us be a part of your story. Here’s to 2026 🫶🏻

12/05/2025

Postpartum rehab isn’t glamorous. It’s not the moment you’re finally back in your favorite class… or the day the cute matching workout set fits just right again.

But it is the bridge back to all of that.

Because so many new moms walk into our clinic saying, “I just want to feel like myself again.” 
They want to move with confidence, chase their toddler, lift, jump, and yes, get back to the workouts and routines that make them feel strong and grounded.

But right underneath that hope is a quieter fear: “What if I leak? What if my body isn’t ready?”

So we start where true postpartum healing begins with support, gentle impact, intentional breathing, and a pelvic floor that’s learning how to meet you again.

In this reel, Dr. Valerie is guiding a mom through one of those early, powerful moments: reconnecting breath, core, and pelvic floor during impact… not to push harder, but to build the foundation she needs for everything she loves.

11/25/2025

Nobody talks about this part of healing after a C-section… Or after any abdominal surgery.

You’re told the scar will fade. You’re told you can “go back to normal.” 
You’re not told that a tight, angry, or stuck scar can change the way you pee…
 …or why intimacy might suddenly feel uncomfortable  …or why your pelvic floor seems to be working overtime just to keep up.

Your abdomen and pelvic floor are a team, always communicating, always compensating for each other. 
So when scar tissue limits movement on one side, your pelvic floor often becomes the one carrying the load.

And that’s when symptoms sneak in:
- more trips to the bathroom
- unexpected leaks - pressure - pain with sex - a feeling that something is just “off”
 Your scar doesn’t have to decide how you feel in your body.

If you’ve had a C-section or abdominal surgery, whether it was last month or ten years ago, and you’re noticing symptoms no one warned you about… you’re not imagining it. And you don’t have to figure it out alone.

We help women reconnect, release, and rebuild so they can feel strong, confident, and at home in their bodies again.

You deserve that kind of healing 💕

11/20/2025

Perimenopause can make you feel like you’re living in a body you don’t fully recognize anymore and that can be scary.

The leaks.
The heaviness.
The pain with intimacy.
The back aches.
The constipation that wasn’t there before.

So many women think something is wrong with them…
or that this is simply “what happens with age.”
But the truth is gentler than that:

Your pelvic floor is shifting right along with your hormones. And those changes can show up in ways no one ever warned you about.

Your pelvic floor is an incredibly adaptable system and with the right support, every one of these symptoms can improve.

Leaks can lessen.
Intimacy can become comfortable again.
Your core can feel strong and steady.
Your bowels can move easier.
That heaviness can lift.

Perimenopause is a transition not a decline.
And you deserve care that helps you feel like yourself again, not care that brushes off your symptoms as “just hormones.”

If any part of this feels familiar, you don’t have to navigate it alone.

We’re here to support you, explain what’s happening, and walk with you as your body finds its strength again.

11/12/2025

Your postpartum journey doesn’t end at the 6 week check.
 It’s just the beginning of rebuilding your strength, confidence, and connection to your body.

There’s so much pressure to feel like yourself again right away. But your body deserves time to rest, recover, and rebuild.

Whether you’re 6 weeks or 12 months postpartum, your body is still adapting, reconnecting to your core, rebuilding strength, and finding its rhythm again. 
And that’s something worth honoring 🫶🏻

11/07/2025

Behind the scenes look into a virtual session. Round ligament pain can make even small movements feel sharp and unfamiliar. With the right guidance, relief can happen pretty quickly.

She left this one hour session feeling better and with a full toolbox of exercises she can do to get relief!

Virtual care can meet you exactly where you are and give realtime feedback, education, and care!!

What questions can we help answer?

10/22/2025

We’ve been taught from a young age to believe things are “just a part of life”.

That leaking is normal. That feeling pressure is inevitable. That intimacy pain is something to push through.

But none of it is!!! These are your body’s tiny (sometimes not so tiny) red flags asking for you to pay attention!!

PFPT isn’t about fixing what’s “broken”. It’s about helping your body work with you again 🙌

10/16/2025

We know what it’s like to plan everything around nap schedules, snacks, and meltdowns and still feel like your own needs end up last.

That’s why we built Freya, a space where motherhood and healing can happen side by side. Whether that means bringing your baby to the clinic or having your toddler “help” during an in home visit, we’re here for it!!

Taking care of you is one of the best ways to take care of them 🙌

10/06/2025

Placenta Previa occurs when the placenta sits close to the cervix, added downward pressure can increase the risk of bleeding or complications.

That’s why these exercises are done in gravity-assisted or gravity-eliminated positions to strengthen your core and pelvic floor safely, without adding pressure.

Here’s what you’ll see in this reel:
1️⃣ Core activation with a ball squeeze – to gently wake up the core and pelvic floor.
2️⃣ Hip CARs – to strengthen the hip stabilizers through their full range of motion.
3️⃣ Ball squeeze to downward dog – engaging the core, inner thighs, and pelvic floor, then lifting into downward dog to build shoulder strength and take pressure off the pelvic floor.
4️⃣ Elevated reverse clams – promoting hip strength and control.
5️⃣ Heel elevated clams – focusing on “bottom-up” activation: engaging the pelvic floor first, then the abdominals.

Each exercise builds strength and support without stress on your cervix!

Save this post for gentle, safe movement ideas.

09/25/2025

Kegels may get the spotlight, but pelvic floor relaxation is just as important.

A pelvic floor that’s always “on” can cause just as many issues as one that’s weak, things like pain, leaking, urgency, or trouble fully emptying.

Relaxing your pelvic floor is simple. All you need is your breath, a quiet spot, and a few minutes.

Save this 5-minute relaxation routine for the next time your body feels tense or off. And if you’re not sure whether you need to relax, strengthen, or both, that’s where we can help!!

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Coral Gables, FL

Website

https://www.freyawellnessco.com/

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