Restore Physical Therapy, LLC

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Gahanna, OH
Restore Physical Therapy, LLC

Restore Physical Therapy, LLC specializes in treating orthopedic injuries and prenatal/postpartum re

11/17/2025

Who needs to see a pelvic floor therapist?!

Everyone, really 😀 I’m a little biased, but most people can benefit from doing a yearly check in with your local pelvic health therapist just like you would your doctor or dentist!

If you experience any of the above listed symptoms, a pelvic health and orthopedic assessment is best to determine the root cause of your symptoms & get you an individualized, specific treatment plan!

✨Want to learn more about if you’d benefit from seeing a pelvic floor therapist for your concerns?! Comment “PELVIC FLOOR” and I’ll send you the link to my quiz/questions to help you out!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health education and wellness tips!

11/14/2025

These are 2 hip hinge variations I’ve been using A LOT lately with my patients to help them really feel the glutes as many of my pregnant & postpartum patients have a hard time with hinge movements!

1️⃣Single leg hinge (foot on wall) + rotation

*Adding in the rotation while holding the hip hinge position is 🔥 for the glutes! Your hips will feel this one quick, even without any weight!

2️⃣Kickstand hinge with foam roller vs. wall

*If you have a hard time finding length in the glutes during hinges/deadlifts, you may be shifting your knee either too far forward or backward in space. By using the foam roller here, we can keep the knee fixed to allow the majority of the movement to come from the hips & pelvis! The glutes must lengthen well first to contract well 🍑

🫶🏻Add these to your next workout & be sure to tag me if you try them and finally start feeling those glutes!!

✅Follow .physicaltherapy614 for more holistic pelvic health education through all seasons of Motherhood!

11/07/2025

Come workout with me - 26 weeks with baby #3 🤰

✨Focus = full body strength to support the core & pelvic floor during pregnancy ✨

1️⃣Crossover step-down with banded row

*The crossover variation biases more hip internal rotation to find the glutes better! Adding a banded row gets posterior chain stability! Focus on eccentric control as you lower.

2️⃣Foam roller wall squats

*I love using the foam roller against the wall to keep the rib cage stacked over the pelvis!

3️⃣90/90 SL hamstring bridge + floor DB press

*Single leg hamstring strength + adductors is a great combo to support the pelvis and pelvic floor in pregnancy! Add in an opposite arm DB floor press and it’s a great full body exercise!

4️⃣Modified adductor side plank

*Obliques + deep abs + adductors = 🔥 core and pelvic stability exercise during pregnancy!

5️⃣Wall hinge with pelvis on femur rotation

*Pelvis on femur rotation is key to happy hips and a happy pelvic floor! This movement can become difficult during pregnancy as the pelvis changes & it’s important to keep the pelvis and hips mobile and happy!

✅Save this workout for later & be sure to tag me if you give it a try!

🤍Questions on where to start when it comes to prenatal exercise & how to prepare your body for birth?! I’m your girl! Send me a DM or comment with them below!

11/05/2025

Returning to running postpartum?! Make sure you do these things first 🏃🏼‍♀️

✅ Reconnect and rebuild strength in your deep core system (diaphragm, lower/deep abs, & pelvic floor)

*Master 360 breathing, ensure proper rib cage and pelvic movement and positioning, & progressively challenge the deep core and entire abdominal wall

✅Train full body functional strength

*Running is high impact & requires muscle strength! We need to build strength in a specific, functional way so the body can tolerate the demands placed on it! Some muscle groups to ensure you are training include: glutes, hamstrings, adductors, outer glutes, calves/feet!

✅Progress to yielding exercises & plyometrics or explosive movements

*Yielding exercises for the pelvic floor are where the pelvic floor muscles are lengthening under a load! This is a very effective way to train the pelvic floor, especially for runners! It’s important to work on quicker, explosive movements and jumping/plyo exercises to ensure you can do these symptom free before progressing to running!

🏃🏼‍♀️ I typically recommend waiting until at least 12 weeks for most women postpartum to begin a return to running program, however this is individualized and it’s also important to consider other factors such as sleep, nutrition, breastfeeding, activity level during pregnancy & postpartum, etc.

✅Questions about return to running postpartum?! Drop them below & I’ll work on creating more content to answer your questions!!

10/30/2025

Struggling with pelvic pain, low back pain, or SI joint pain?!

✨Save this post for later ✨

1️⃣Sacral mobilization on foam roller

*The foam roller applies some pressure to the sacrum while doing alternating knee to chest to apply a gentle mobilization to the sacrum!

2️⃣Quadruped hip shift with knee elevated

*Hip shifting can help to unstick the sacrum & improve hip and pelvic mobility! We get some opening to the back of the hip and pelvic floor, which makes for happy hips AND a happy pelvic floor!

3️⃣SL bridge with glutes + adductors

*Here we can bias one leg at a time typically without flaring up pain! By adding the foam roller against the wall, the inner thighs (adductors) are working with the glutes which is great for pelvic stability!

🫶🏻Save these for later & be sure to tag me if you give them a try!

🤍Follow .physicaltherapy614 for more holistic pelvic health education & wellness tips!

10/23/2025

Intentional breathing exercises can be a game changer for common aches and pains during pregnancy! They also help reduce compression in certain areas and improve expansion of the rib cage! We can use specific positions to bias getting our air certain places to really bring balance and ease to the body and movements!

Here are 3 of my favorite breathing exercises for pregnancy/postpartum:

1️⃣Rib cage smash = Lateral rib cage expansion

*Lie down on one side with knees bent & foam roller between knees. Place yoga block under rib cage. Shift the top knee forward and reach with top arm. Inhale through nose into side body/rib cage. Exhale all air out long and slow until side abs kick on. Keep the tension in the abs as you inhale again through the nose feeling the rib cage expand and fill with air. Repeat.

2️⃣All fours breathing with hip shift = Posterior pelvic floor release

*Here we are biasing getting our air into the back of the pelvic floor and bottom of the pelvis!

*Elevate one knee on a yoga block in hands and knees. Shift weight over to that side. Slightly tuck pelvis under. Inhale through nose breathing into your back and back of the hip/pelvic floor. Exhale all the air out long and slow and gently shift towards the elevated knee a bit more. Hold this position and keep tension in the abs as you inhale again through the nose feeling the air go into the back of the hip/pelvic floor.

3️⃣Child’s pose breathing for back expansion = Back rib cage expansion

*Assume modified child’s pose position folded over a pillow allowing spine to round. Inhale through nose feeling air go into back body/rib cage. Exhale all air out long & slow as if fogging a mirror. Keep the tension in the abs as you inhale again feeling the air go into the back body. Repeat.

✅Did you give these a try?! Be sure to tag me if you do!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health education, exercises, and wellness tips through fertility, pregnancy, postpartum, & beyond!

Address

73 N High Street
Gahanna, OH
43230

Telephone

+16144704521

Website

http://restorephysicaltherapy614.com/

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