124 Physio & Wellness, PLLC

124 Physio & Wellness, PLLC Where pelvic health PT meets nutritional counseling to provide a holistic approach to wellness.

05/08/2026

Let’s talk about cervical mucus! 💧

Your cervical mucus changes based on the dominant hormone in your cycle.

🚨We can tell if there are hormonal abnormalities present if the type of cervical mucus present doesn’t match the dominant hormone that should be present during that time in your cycle. 🚨

✨ Progesterone will produce a dense dry, thick mucus produced by the cervix. This is primarily observed in the beginning of your cycle before your fertile window and after your fertile window has closed

✨Estrogen is the dominant hormone during the fertile window. Cervical mucus will be viscous, liquidy, slippery, and stretchy. This type of mucus is most present because its primary job is to transport s***m.

Our cycles can give us so much insight with what’s going on in our bodies! DM to learn how to chart your cycle and learn about your hormonal health



This is not medical advice. Consult your provider if you are experiencing symptoms.

04/29/2026

If you find yourself with forward head and rounded shoulder posture all the time, try this:

1. Place your elbows by your side, bent at 90 degrees
2. Shrug your shoulders up
3. Rotate your arms out to the side
4. Slide your shoulder blades down your back
5. Tuck your chin slightly and gently tilt the crown of your head up
6. Relax your arms down

By improving the position of the cervical spine and shoulders, it allows for the muscles to be in a more supportive position—› less neck and scapular pain, fewer headaches, and better posture

04/04/2026

If you catch yourself sprinting to the bathroom or caught off guard with the sudden urge to p*e, try this out.

When you feel the urge:
1️⃣ don’t rush to the bathroom
2️⃣ take 3-5 deep, diaphragmatic breaths
3️⃣ calmly walk to the bathroom

Why does the work? This strategy…
✨ keeps the nervous system calm
✨ reduces pressure on your bladder
✨ helps your brain more accurately process the level of urgency
✨ makes your body realize you CAN make it to the bathroom

As a pelvic floor therapist, I utilize strategies like these in combination with manual therapy, neuromuscular retraining, and exercises to work towards total resolution of symptoms.



This is not medical advice. Consult your provider if you are experiencing symptoms.

03/04/2026

I am so excited to speak at Into the Well Collective TOMORROW, March 5th, about FEMM cycle charting!

Understanding your cycle is VITAL to understanding your health and can be so pivotal in providing you information to use to make the best decisions for you and your health.

Join us tomorrow! We can’t wait to see you!

02/22/2026

Here’s my soap box on kegals.. they are not inherently bad, but they are overused and under-explained. When I have someone come in with urinary leakage - I have a lot of questions! A few of my go-to’s…

✨When is the leakage happening?
✨How often? How much?
✨Are you wearing pads?
✨What are your urinary and bowel habits?
✨What do exercise, sleep, diet, and stress look like?
✨ Do you experience pain or urgency?
✨Any past births, injuries, conditions, or surgeries?

And that’s all before we do a physical assessment of the pelvic floor which gives so much more insight to what is going on and the potential driving factors for YOUR incontinence.

If I do have a patient who may benefit from traditional kegals, I tend to use them more as a coordination exercise, and they certainly are not the ONLY exercise given to fully resolve symptoms and address underlying dysfunction.

💥 It’s just not that simple. It’s multifactorial.
And we have to treat it that way. 💥

Bottom line: go see a pelvic floor PT who can help identify what the cause of YOUR incontinence is and create a treatment plan tailored to YOU.

🧼 Okay, soap box over 🧼

02/13/2026

Now I would love to take credit for this phrase, but it is one of the best analogies I have heard related to this topic!

🩸The quality of your me**es is a HUGE indicator of what is going on in your body hormonally.

✨We can gain so much insight into your overall health when you are accurately charting your cycle. And then use this information to determine potential abnormalities and create a plan to help you achieve hormonal balance. ✨

**es cycle charting CenteredCycle pregnancy postpartum pelvicfloor physicaltherapy

02/13/2026

Let’s talk about some causes of urinary incontinence!

1. Weakness. This is what most patients of mine assume is going on. And yes, it may be! But it also could be the total opposite.
2. Tension. Tightness in the pelvic floor can keep the muscles from doing their job and create urinary leakage symptoms.
3. Poor coordination. Sometimes the muscles just forget how to do their job effectively.

This list is not exhaustive however, these are the top three reasons I see for urinary leakage in the clinic. The great news is all three of these reasons are completely treatable. You just need a pelvic floor therapist to perform a thorough evaluation to determine what the primary issue is for YOU, so the best course of treatment can be determined.

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 💕

Address

210 Park Boulevard Suite #107
Grapevine, TX
76051

Telephone

+18179884397

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