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Renew Physical Therapy

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Renew Physical Therapy

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11/25/2020

Balloon 🎈 Breathing
Might seem funny, but theres a reason this exercise can be important!
Your diaphragm, which I usually explain is the most superior aspect of your “core cube,” has 2 major roles: respiration and stabilization.
When breathing becomes dysfunctional you then lose stabilization of the core.
I LOVE this exercise because it perfectly aligns the spine and the pelvis while you activate your abdominals. The resistance of the abdominals helps to fix the ribcage down to prevent hyper extension in the low back in this position.❤️
Moral of the story: This is an awesome way to re train your core to function in an ideal position.

04/21/2020

April is C-Section Awareness Month 💗💗💗If you have had a Cesarean Birth, it is so important to work on your scar for both physical and emotional benefits.
Unfortunately a lot of education does not go on at the hospital on how to perform scar tissue work and what to look for in regards to proper healing 🌸.
There is so much research out there that scar tissue restrictions can be the cause of constipation, pelvic pain, abdominal pain, mobility restrictions, painful s*x, overactive bladder, scar pain, and even incomplete bladder emptying🤯!
As a pelvic PT this is what I have been trained to do! I love 🥰educating women and helping women heal their body to minimize the restriction and tightness leading to the possible issues mentioned above⬆️.
It is never too late to work on your incision🙋🏼‍♀️. I have seen women 15+ years following delivery with AMAZING outcomes🤱🏼.

03/29/2020

85% of women with 3rd degree vaginal tearing have re**al sphincter defects compared to 33% without.
Women with sphincter defects could have issues with bowel incontinence, control of gases, urgency issues, pain, urinary issues, and the list goes on.
If you have these issues there is help! Find a women’s pelvic PT to correct imbalances and retrain your muscles properly so you can function without pain or embarrassment.
Spread the word to loved ones who might have had increased vaginal tearing.
💗

03/25/2020

Now that Indiana is on “lockdown” for a few weeks, some of us might not be as active.😬

It’s still very important to get blood flow and movement to our muscles and joints.

For those that might not be “yogis 🧘‍♀️,” now might be a good time to try a quick 10 minute class. Peloton is offering a free 90 subscription for their app which has awesome yoga classes 👍🏻.

If not yoga, just get some movement! 🏃‍♀️

Now that I have more free time 🙃 send or comment some things you would like me to discuss or show in the next few weeks.💗

Stay safe everyone, we will get through this!

02/07/2020

Not that we needed another reason to love avocados 🥑😋, but these can be a great addition to reduce pain induced by inflammation.

Not only can they help your digestive system stay regular with its magnesium and fiber, but it contains great antioxidants to reduce the inflammatory response 💪🏻.

Therefore, go enjoy some guacamole or avocado toast today ☺️🥑.

01/01/2020

“We will open the book. It’s pages will be blank, we will write the book ourselves. The book is called Opportunity and it’s first page is about today.” -ELP. 💕Excited for the opportunities this new year will bring. Thankful for my job which enables me to help others reach their own personal goals.

12/30/2019

Important to remember as we head into 2020!
💕
Each one of us has our own person struggles and issues and NO ONE is perfect.
🤪
It’s my own goal to not focus on my flaws and instead embrace myself for who I am.
🥰
#2020

12/29/2019

This could be bad news for you coffee lovers out there like me ☕️ 🖐🏻
Coffee is a very acidic type of beverage and therefore it’s a bladder irritant🤭
For those that might deal with urinary frequency, incontinence, or urgency check your coffee intake!
If coffee is what keeps you going, try drinking plenty of water (at least 8 ounces) while you have coffee to dilute the effects. 💦
If you drink multiple cups of coffee and have bladder issues, it’s definitely worth a try to reduce the ☕️

12/18/2019

Swipe ➡️ for today’s topic
💕
Might seem like a funny question, however you wouldn’t believe the amount of times I have either been asked this as a pelvic physical therapist, or the amount of times patients have told me they do this.
🤗
Answer: No no and no!
🙅🏼‍♀️
Why? It is important to train all of our muscles for what they are intended to do. When we urinate our muscles are supposed to relax. If you start to contract while urinating, it could potentially develop into more serious issues such as: constipation, hesitancy, delay with voiding, and even urethral pain.👎🏻 @ Broad Ripple, Indiana

12/16/2019

Upper Trap Stretch:
This is a simple but very effective exercises for those with a lot of tension in the neck and shoulder musculature👌🏻

I see a lot of mommas that have some crazy tightness in the upper trap musculature from carrying car seats/babies/diaper bags/etc.🤱🏼

I also find a lot of patients carry general stress in here which then can create some crazy headaches.🤦🏼‍♀️

For those who are into lifting/yoga/barre/running/etc, this is a very important muscle to stretch as well, because a lot of people will compensate and contract this muscle creating tension and improper form.🏃‍♀️

When performing this stretch:
▫️Gently pull on the neck to provide some overpressure
▫️Relax the shoulder at side and imagine the shoulder going downward
▫️You can put the arm resting at your side behind your back for a deeper stretch
▫️Take several nice and slow deep breaths @ Broad Ripple, Indiana

12/11/2019

What causes Urinary Incontinence?
🧡
The simple answer: It is usually caused by problems with muscles and nerves that help to hold or pass urine.
🧡
Swipe ➡️ to see some other causes!💕
🧡
Most importantly, get help if you are the 1 in 4 women who have issues with incontinence. @ Carmel, Indiana

12/10/2019

Hamstring flexibility/mobility:
Our hamstrings flex our knee and extend our hip.
🤸🏼‍♂️
When we sit with our jobs or in general this muscle is not lengthened or stretched.👎🏻

Tightness in the muscle could cause: low back pain, pelvic alignment issues, knee pain, and even hip pain.😞

Here is a simple and easy stretch for your hamstrings. My biggest tips with this specific stretch:
1. Do not press directly on your knee joint
2. Keep your low back straight
3. Keep your chest open
4. The side you are stretching make sure you pull that hip back to get a deeper stretch
Happy stretching 🙃💕 @ Broad Ripple, Indiana

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Indianapolis, IN
4220

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+13173449084

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