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.

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 ovary. 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 sperm 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 ovary. One follicle will become dominant and prepare to release its egg during ovulation.

FSH also stimulates estrogen to rapidly rise in the ovary, 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 menses

💧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!

07/10/2025

Let’s talk labor prep! Pregnancy requires so much of your body! Ligaments stretch, muscles move in new ways, and your posture shifts in response to this ever changing center of gravity!

This can cause discomfort in the spine, hips, abdomen, and pelvis.

I love helping women prepare their body to support them through pregnancy, labor, and delivery!

We want to:
✨strengthen muscles to support the joints as they are shifting as baby grows
✨mobilize the body to reduce muscle tension, give space for baby to be in the best position, and encourage an open pelvis ready to deliver a baby
✨and optimize movement patterns to reduce the aches and pains of pregnancy as much as possible

All of this combined with education on labor and delivery positioning, breathing techniques, and pushing strategies will help prepare you and your body to bring your sweet baby into the world. 🤍

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

07/02/2025

As a pelvic floor physical therapist, I use a variety of techniques to address each individual’s problem areas. Some common interventions and treatments include:

✨ myofacial and trigger point release
✨ education on nutrition and hydration
✨ exercise to strength, mobilize, and improve coordination of muscles
✨ dry needling
✨soft tissue mobilization
✨ cupping
✨ lifestyle modifications

A session may include all or a few of these treatment methods combined based on your individual needs.

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

06/30/2025

Pelvic floor physical therapy can help resolve urinary leakage through strengthening the body, mobilizing the spine and pelvis, and addressing lifestyle factors.

Some people find that leakage with coughing or laughing keeps them from social events. Others leak with exercise which keeps them from feeling confident during workouts, and some women may feel that leakage interferes with their ability to play, jump, or run with their kids.

Urinary leakage is common in women of any age or stage and can feel so isolating. Don’t let leakage limit you!

DM or reach out via the contact form on my website to schedule an appointment.

05/11/2025

Part 3:
As I started to sit down, I quickly stood back up and yelled “oh my gosh!!”, and immediately my body started pushing. The pushing relieved the pain from the contractions so much. Vanessa came in and said “are we feeling pushy??” I emphatically replied, “YES”. They started to refill the tub and I had 4 more pushing contractions on my trip from the bathroom to the tub. The pressure and intensity was so strong.

I got in the tub on hands and knees and after the second contraction I could feel the top of his head. I thought, “next contraction, this baby is coming out…”

The next contraction came - I made noises I did not know I could make and I pushed with my body. His head was out. Instant relief. Lindsay helped me settle and walked me through what was next.

The next contraction came, I breathed deeply as his body made his way peacefully out. Bryan helped catch him and handed him to me as I sat back in the tub.

We did it. He was here.

So many emotions hit at once. Relief, excitement, awe, exhaustion.. thankfulness that he was here safe and sound.

Bryan cut the cord and the placenta came in the next 10 minutes. We moved to the bed and just got to cuddle our sweet new baby boy.

After a 30 hour labor with Lincoln and 20 hour labor with Hadley, both of which stalled and required further intervention, this birth was such an answer to prayer. I prayed for a smooth, steady labor throughout my pregnancy. Thank you, Jesus for answering that prayer.

I’m eternally grateful for Midwife & Co, Vanessa, and my incredible husband for surrounding me with constant support. I can’t imagine facing the intensity that birth is without them behind me.

Happy Mother’s Day to all you mamas out there! You’re doing great.

Address

210 Park Boulevard Suite #107
Grapevine, TX
76051

Telephone

+18179884397

Website

http://www.124physio.com/

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