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Best Self Wellness Best Self Wellness offers concierge and telehealth physical therapy services. Melanie Llanes, PT, DP

12/09/2025

🌸 Birth prep isn’t just breathing techniques—it’s biomechanics.
Did you know your hip position can actually influence how much space your baby has during birth?

👉 Hip internal rotation and external rotation change the dimensions of the pelvic outlet, which can make pushing more effective and sometimes even more comfortable.

This is why learning how to move your body in labor matters—it’s not just random positions, it’s strategy. 💪✨

🎥 In this video I break down how your hips and pelvis work together during birth, and how simple movement can help optimize the process.

💡 Preparing your body now = giving yourself more tools and confidence for the big day.

📅 Want to learn how to prepare your pelvic floor and pelvis for birth? Book a discovery call today bestself.janeapp.com

10/09/2025

💧Did you know dehydration can actually make you p*e more? 🤯 When your urine is concentrated, it irritates your bladder—making those “I gotta go” signals fire off more often. Staying hydrated keeps your bladder calm and happy.

👩🏻‍⚕️ Dr. Paula, pelvic floor PT, breaking down the science so you can take control of your bladder health.

🌸 Thinking about induction? Let’s talk Bishop Score ✨This is the system providers use to measure how “ready” your cervix...
08/09/2025

🌸 Thinking about induction? Let’s talk Bishop Score ✨
This is the system providers use to measure how “ready” your cervix is for labor. It looks at things like dilation, effacement (thinning), position, consistency, and baby’s station.

✅ A higher score = your body may be more responsive to induction.
📊 A lower score = your cervix might need more prep before an induction works well.

Knowing your Bishop Score helps you make informed decisions about timing and methods of induction — because the more prepared your body is, the smoother the process can be 💜.

👉 Have questions about induction options? Drop them below ⬇️


03/09/2025

🌿 Meet Dr. Amelia — pelvic floor physical therapist + former D1 athlete who believes fitness should feel supportive, not overwhelming.

With a love for cross-training (running, Pilates, HIIT, skating & more), Amelia blends her athletic background with her expertise in women’s health to create personal training that’s approachable, holistic, and tailored to YOU.

✨ Personal training with Amelia helps you:
✔️ Build strength and confidence at your pace
✔️ Support your pelvic health and whole body
✔️ Find joy in movement again

Whether you’re postpartum, getting back into exercise, or simply ready to feel stronger — Amelia’s here to guide you.

💌 Limited spots available — book your session today!
📲 text/call/dm (201)5890656

01/09/2025

Sometimes the way we’re taught to breathe can actually add tension instead of easing it. 🫁✨ In this session, Dr. Paula guides her patient through diaphragmatic breathing—a simple but powerful shift that relaxes the pelvic floor and reduces muscle tension.

At Best Self Wellness, our one-on-one, holistic care goes beyond quick fixes. We help you understand why your body feels the way it does and give you tools that truly support healing. 💙

Curious how this could help you? Book your discovery call today and experience the difference of individualized pelvic health PT.

✨ Meet Dr. Amelia Cruz ✨Former D1 athlete. Pelvic floor PT. Cross-training queen. 💪 From running and roller skating to P...
29/08/2025

✨ Meet Dr. Amelia Cruz ✨
Former D1 athlete. Pelvic floor PT. Cross-training queen. 💪 From running and roller skating to Pilates, HIIT, and resistance training—Amelia knows how to keep fitness fun, functional, and effective.

She’s now bringing her expertise to Mother Strong—our strength-based training programs designed specifically for moms at every stage of motherhood. Whether you’re joining us for group classes, virtual coaching, or personal training, Amelia will guide you with the perfect mix of athleticism, knowledge, and support.

👩‍👧 Why Train with Best Self Wellness?
Because motherhood takes strength—physically and mentally. Our programs are built to help you feel powerful, confident, and unstoppable in the gym and in life.

✨ Options for every mom:
✅ Virtual Coaching (train anywhere!)
✅ Hybrid Training (mix of in-person + online)
✅ 1:1 Personal Training (tailored for YOU)

🌟 Spots with Amelia are opening soon—don’t miss your chance to train with her!

📩 DM me “MFSTRONG” to learn more + claim your spot.

29/08/2025

Surrendering to the wild.

Contractions started out of no where at exactly 1055. I know the time because I was doing work on my phone while I waited for my Midwife at the office. "You could be in labor for several hours" she said after I told her I felt contractions. But I went home instead of going to my next appt.
Contractions changed within the hour from me walking it off, to stopping and swaying back and forth, to laying down and resting all within moments. My mind during this whole time went back and forth from logical to surrender. "Contractions shouldnt be getting this strong, this quick" vs "Trust yourself"
Finally my husband came then my doula. My husband and doula did sacral compressions and hip squeezes. She cued me to let go- I moaned and cursed. Time to go the hospital. Moaned and cursed more in the car. I was still in doubt that labor would be quick "would i have to do this for 12 hours?" I naively asked my doula, "no..." was all i heard loudly in my head, and it was that moment I believed I was in transition. I was thankful that when I arrived at the hospital, my next contraction was in the elevator. I laugh thinking about how I screamed in the elevator and in between the poor nurse was trying to make small talk in between to lighten the mood.

1:55 I made it into triage. "Fully dilated, bulging bag" they rushed me to the labor room. " Dont push yet" I was able to breathe through one. The next came, I pushed, I was crowning. Next push, he was earthside. 2:05pm

"OH MY GOSH, that was wild"I cried. And then I met my wild little baby- who kicked me throughout all of my pregnancy, who sat deep into my pelvis since 20 weeks, who could not wait to come and meet his family.

And I owe a lot to my husband, and who helped me trust myself again throughout labor.

26/08/2025
✨ New ways to train with Best Self MF Strong ✨Whether you want to train from home, mix in-person with online, or have fu...
18/08/2025

✨ New ways to train with Best Self MF Strong ✨

Whether you want to train from home, mix in-person with online, or have fully personalized sessions, we’ve got you covered 💪🌸

💻 Virtual Coaching – flexible, at-home workouts + weekly check-ins
🤝 Hybrid Training – 1 in-person session + 2 at-home workouts each week
🏋️ In-Person Training – 2x/week one-on-one sessions tailored to YOU

All plans come with expert guidance, ongoing support, and special discounts on services like dry needling & PT evaluations.

Because every mama deserves to feel strong, supported, and confident ✨

👉 DM us “STRONG” to learn which plan fits your goals best!

💧 Leaking when you laugh, sneeze, jump, or lift? That’s Stress Urinary Incontinence (SUI) — and while it’s common, it’s ...
10/07/2025

💧 Leaking when you laugh, sneeze, jump, or lift? That’s Stress Urinary Incontinence (SUI) — and while it’s common, it’s not something you have to live with.⁠

SUI happens when pressure is placed on the bladder and the muscles meant to hold everything in just can’t keep up. But it’s not just about a “weak pelvic floor” — often it’s a sign of deeper coordination, core, or pressure management issues.⁠

Swipe through to learn the real causes of SUI and what you can do about it. 💡The 🔑 thing to note is that there can be overlapping causes to your SUI and so just kegels or exercise may not cut it. You need a professional to determine if there are hormonal influences and/or structural changes to your pelvic floor or is it a pure coordination issue!

⁠
✨ At Best Self Wellness, we specialize in helping you understand your body, rebuild strength and control, and move confidently again — without the worry of leaks.⁠

📍Serving pelvic and orthopedic clients in hudson county
📅 Ready for real answers? Book a consult today — link in bio.⁠
💬 DM us the word CONFIDENCE to get started.⁠

Best Self Wellness has grown! We are now staffed by our wonderful office manager, Rachael Caro, PTA and staffed by Pelvi...
10/07/2025

Best Self Wellness has grown! We are now staffed by our wonderful office manager, Rachael Caro, PTA and staffed by Pelvic Floor PTs Dr. Melanie Llanes, PT, DPT, Dr. Paula Jordan, PT,DPT and Dr. Amelia Cruz, PT, DPT. Book for your free discovery call on bestself.janeapp.com

Link in my bio for easier scheduling!!!! Let’s talk about prepping for birth or recovering with a newborn!
06/07/2022

Link in my bio for easier scheduling!!!! Let’s talk about prepping for birth or recovering with a newborn!

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