124 Physio & Wellness, PLLC

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Grapevine, TX
124 Physio & Wellness, PLLC

Where pelvic health PT meets nutritional counseling to provide a holistic approach to wellness.

02/05/2026

These are my 3 favorite birth ball exercises to promote pelvic mobility during pregnancy.

✨Pelvic rotations✨
- Sit on the birth ball in a comfortable position
- Move your hips in large circles 10-20x in each direction

✨Pelvic tilts✨
- Start in a neutral sitting position with your rib cage over your pelvis and neck long,
- Tuck your tailbone underneath you, tilting your pelvis backwards
- Then, move in the opposite direction sending your tailbone back and tilting your pelvis forward.
- Perform this sequence slowly and with control 10x.

✨Roll outs✨
- Started seated in a chair with your legs wide to allow space for your belly
- Roll the ball out in front of you
- Walk the ball back to you and roll out again to each side.
- Hold each position for 1-3 breaths, focusing on expansion through the ribs and back as you breathe.

✨These exercises can decrease pain during pregnancy and promote optimal positioning for your baby. ✨

This content is for educational purposes only and not medical advice.

01/30/2026

Let’s talk cycle lengths!

A healthy cycle in a menstruating woman should be about 24-36 days in length.

If your cycle is less than 24 days or more than 36 days, we typically suspect hormonal abnormalities may be present.

This is just one reason why cycle charting is SO helpful!

We can determine:
✨the overall cycle length
✨ in which phase of the cycle abnormal length(s) are present
✨what kind of resources you need to most efficiently address your cycle

Take the guesswork out of your symptoms. Start charting your cycle with me, so we can pin point where the dysfunction is and determine the best treatment plan for YOU.

11/15/2025

One of my favorite exercises for FULL BODY dynamic stability is lunges with resisted trunk rotation. Dynamic stability is so important for the movements we do in our daily lives!

✨anchor a band securely in a door to your side (or hold a dumbbell out in front of you)
✨hold a lunge position as you exhale and rotate away from the anchor point
✨return to the starting position with CONTROLLED movement
✨repeat 5-10x with each foot in front, then turn to face the opposite direction (or rotate the opposite direction if using a dumbbell

If you have any pain or symptoms with this exercise, make sure to seek professional help! This is not medical advice.

11/06/2025

Did you know natural family planning methods, like FEMM, can be as effective as the birth control pill without the side effects?

✨by learning how to track your cycle effectively, you are empowered with the information to make informed decisions that best support your family planning goals✨

Natural family planning can be tedious but becomes routine very quickly with the right guidance!

DM for more information 💕

10/20/2025

Struggling with neck and upper back pain??

Caring for our kiddos, the changes our bodies go through in pregnancy, and our daily postures when at our computers or on our phones, all put a lot of work on our cervical and thoracic spine!

Try these 3 simple exercises 10x every day to improve function and reduce pain in your neck and upper back.

1️⃣ Wall Angels: helps open up the chest and encourage good scapular movement

2️⃣ Chin Drops: strengthens the deep neck flexors and stretches the deep neck extensors to reduce forward head posture

3️⃣ Open Book: mobilizes the thoracic spine and rib cage

There are many ways to address pain in these areas but these 3 exercises are a great place to start!

Interested in improving your posture and reducing your pain? DM or fill out the contact page on my website to set up an appointment! Virtual and in-person are available.

10/09/2025

My top 3 questions when someone comes in struggling with bowel movements:

1. How well are you hydrating? 💧Your stool needs water to pull in to allow for a soft consistency!
2. How is your fiber intake? 🥦Fiber helps normalize stool consistency and promotes a healthy gut microbiome.
3. Do you prop up your feet? 🚽Having a stool under your feet, allows your knees to be above you hips, which helps the recrum align more efficiently with the pelvis and pelvic floor muscles. This can make bowel movements significantly more easier!

Comment “LINKS” if you want my top recommended products for healthy bowel habits! 💩

10/03/2025

Do you struggle with urinary leakage with squats, lunges, or even just when moving from sitting to standing or getting out of bed?

Give this tip a try: Exhale on Exertion

When we exhale, it allows the pelvic floor and core to naturally engage and can give our system a little extra support when the pelvic floor isn’t working quite like it should be!

If you struggle with urinary leakage, make sure to see a pelvic floor therapist to help determine the root cause of the issue.

In the meantime, give this a try and see how it works for you!

08/11/2025

✨ Our next hormone highlight is estrogen! ✨

Estrogen has many effects on the body as a whole, but today, we are going to focus on its influence on a woman’s cycle.

Estrogen increases after the launch of FSH and is produced by the o***y. It rapidly rises, which signals LH to release from the brain. This cascade of events is required for ovulation to occur.

The influence of estrogen also changes the quality of our cervical mucus. When estrogen is high, cervical mucus becomes more thin, stretchy and lucrative. These qualities are vital for s***m transportation to occur.

Estrogen is also thickens the uterine lining. This lining has to be thick in order for a fertilized egg to implant and sustain a pregnancy.

So, if you have too much estrogen, you may experience:
➡️heavy bleeding
➡️painful periods
➡️difficulty conceiving
➡️ irritability
➡️ mood swings
➡️ fatigue

If you have low estrogen, you may see:
➡️ light flow
➡️short periods
➡️ delayed or absent ovulation
➡️ difficulty conceiving
➡️ fatigue
➡️ vaginal dryness

08/10/2025

It’s time for a Hormone Highlight series! Throughout the next couple weeks I’ll be posting overviews of each of the primary hormones in a woman’s cycle!

✨Today’s hormone highlight: FSH ✨

FSH stands for follicle stimulating hormone. It releases from the pituitary gland in your brain, and it is responsible for launching early in your cycle to start the follicle maturation process in the o***y. One follicle will become dominant and prepare to release its egg during ovulation.

FSH also stimulates estrogen to rapidly rise in the o***y, which is required for ovulation to occur.

So what happens if FSH is not releasing properly? You may see any combination of these symptoms:
➡️ irregular periods
➡️ difficulty concieving
➡️ fatigue
➡️ light flow/short periods
➡️ abnormal cycle length (shorter than 24 days or longer than 36)

Stay tuned to learn about the next hormone of your cycle!

08/06/2025

So what does FEMM charting really involve?? We primarily analyze 3 key observations and use that information to determine hormonal health.

We look at…
🩸menstruation: the quality and quantity of your bleeding during each me**es

💧cervical mucus: whether it is present or not with wiping, its qualities, and how it changes over your cycle

📊 LH testing: a positive test, indicating an LH surge has occurred to indicate likely ovulation

This data in addition to other details noted on your chart guide us in identifying your hormonal health.
Interested in learning how to chart your cycle? DM or fill out the contact form at 124physio.com.

07/26/2025

I am so excited to share my new program, CenteredCycle with you!

This is a three session program that combines FEMM education, nutrition, and exercise to holistically support your hormonal health.

CenteredCycle is tailored for women:
✨interested in a natural family planning method to avoid or achieve a pregnancy
✨facing infertility
✨struggling with symptoms of hormonal imbalance (PMS, fatigue, acne, heavy bleeding to name a few!)
✨desiring to have a better understanding of their body and how it functions

In this program, you will learn:
✨the physiology of a woman’s cycle
✨how your cycle reflects your health
✨how to chart your cycle
✨nutrition and lifestyle recommendations to support hormonal health

I partner with you to teach you this information, analyze your charts for any signs of hormonal irregularities, and provide recommendations and referrals as needed to help you reach your health or conception goals!

Take ownership of your health today, so you can make the most informed decisions possible.

DM or fill out the contact form at www.124physio.com to schedule your first appointment!

07/15/2025

Interested in natural family planning? Or stuggling with hormonal imbalance?

I am so excited to announce that I am now a certified FEMM instructor! FEMM is a natural family planning and fertility education method to help women chart their cycles, learn about their health, and identify potential hormonal abnormalities.

Our Centered Cycle program will incorporate this method along with nutrition and lifestyle recommendations to support your hormonal health and help you reach your goals, such as:

✨trying to achieve pregnancy
✨trying to avoid pregnancy naturally
✨reducing PMS symptoms
✨improving overall cycle health

FEMM takes the guesswork out of many hormonal issues and helps medical providers tailor their care to your needs more effectively.

DM or fill out the contact form at www.124physio.com to schedule your first appointment!

Address

210 Park Boulevard Suite #107
Grapevine, TX
76051

Telephone

+18179884397

Website

http://www.124physio.com/

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