Core Strong Physical Therapy

Core Strong Physical Therapy Revolutionizing Pelvic Health! We help you learn to understand HOW your body works and make it work for you!

We want to empower people to get back to the lives they want to live without being limited by pain, weakness, leakage, prolapse and more!

03/23/2026

Many pelvic symptoms aren’t random—they’re patterns the body is trying to communicate.

At Core Strong Physical Therapy (Powell, OH) our holistic pelvic floor therapy team, helps patients develop body literacy, understand triggers that flare us, and build skills that support long-term healing.
Because the goal isn’t just relief—it’s confidence and autonomy in your body.

📍 If you’re looking for pelvic floor therapy that takes a whole-body approach, we’d love to support you.

Link in bio to learn more.

03/20/2026

✨Hip Strengthening-Clam Shell Progression
As a reminder, the muscles in the outside of the hip, responsible for stabilizing and rotating the hip, are immensely important for controlling the low back, pelvis, hip, knees, ankle and feet and weakness and lack of mobility in the hips can impact anything along this chain.

This week's movement is a Clam Shell Progression. Here’s how to do each movement👇

Level 1 Clam Shell:
🔹Lay on your right side with your knees bent and left leg stacked on top of the right leg
🔹Keeping your feet together and your body weight on the side/front of the right hip bone, lift your left knee toward the ceiling, as if your legs were a clam shell opening up
🔹Do 10-20 times then switch sides

Level 2 Clam Shells:
🔹Start in the same position as Level 1
🔹Keeping your knees together and your body weight on the side of your right hip bone, lift your left ankle toward the ceiling
🔹Do this 10-20 times then switch sides

Level 3 Clam Shells:
🔹Start in the same position as Level 2 and then raise your left leg up so that your left ankle and knee are at the same height as your left hip
🔹Keeping your thigh at the same height as your hip throughout the movement, rotate your left ankle up toward the ceiling (don’t let your left knee drop as you do this) and then rotate your left ankle down toward your right foot (don’t let your left knee raise upward as you do this)
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides

Level 4 Clam Shells:
🔹Start in the same position as Level 3 and then move your left knee backward so that it is extended slightly behind your left hip
🔹Do the same movement as in Level 3 and don’t allow the knee to move up and down OR forward in front of the left hip
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides
⚠️Sign up for our newsletter (link in bio) for tips on progressing each level⚠️

03/18/2026

Part 1: March Spotlight - How Health Anxiety Shows Up in the Body and What to do About it with Dr. Amy Durtschi

I had the joy of chatting with Dr. Amy Durtschi LPCC-S, PhD with about what health anxiety is, how it shows up in our bodies and what we can do about it.

Dr. Amy shares practical and straightforward options for helping manage anxiety on a day-to-day basis to reduce the buildup that can lead to more debilitating symptoms of anxiety.

She also shares with us her 5 main basic aspects of ourselves to manage (HALTO) so that anxiety management is, well, more manageable: Hungry, Angry, Lonely, Tired, Overwhelmed.

If you’re someone struggling with health anxiety, whether from your own personal experience or from a “borrowed” experience from someone else, you don’t have to continue to live in this constant state. Reach out to to see if they are a good fit in supporting you!

03/18/2026

Part 2: March Spotlight - How Health Anxiety Shows Up in the Body and What to do About it with Dr. Amy Durtschi

I had the joy of chatting with Dr. Amy Durtschi LPCC-S, PhD with about what health anxiety is, how it shows up in our bodies and what we can do about it.

Dr. Amy shares practical and straightforward options for helping manage anxiety on a day-to-day basis to reduce the buildup that can lead to more debilitating symptoms of anxiety.

She also shares with us her 5 main basic aspects of ourselves to manage (HALTO) so that anxiety management is, well, more manageable: Hungry, Angry, Lonely, Tired, Overwhelmed.

If you’re someone struggling with health anxiety, whether from your own personal experience or from a “borrowed” experience from someone else, you don’t have to continue to live in this constant state. Reach out to to see if they are a good fit in supporting you!

03/17/2026

Trauma-informed care isn’t standard in most physical therapy clinics — but it can make a huge difference in pelvic floor healing. Our approach integrates nervous system awareness, consent, and whole-body treatment to help patients feel supported every step of the way.

⭐️ Patient review: “My evaluation with Dr. Carrigan was great! I was very appreciative of her trauma informed care. She made the whole experience easy.”

📆 Book your evaluation today!

03/13/2026

✨Hip Strength- Side lying Abduction✨

This week’s movement is a great strengthening movement for the outsides of your hips. It is important that these muscles are strong because they control your hip stability, which in turn controls how your foot hits the ground. This means that every step you take, this muscle group is involved. In fact, this is such an important muscle group that I rarely see a person experiencing low back, hip, pelvic, knee, foot and/or ankle issues NOT have weakness here.

The move: side lying hip abduction raise (aka side lying leg raise)👇

How to do it:

1️⃣ Lay on your right side in a straight line all the way from your shoulders to your ankles (take a close look at this, many times we think we are laying straight but really we are still in a small piked position. You’ll need to be more extended than you think)
2️⃣ Focus on the bony part of your right hip. You should feel your body weight slightly to the front of the right hip bone and you want to keep your body weight slightly to the front of the right hip bone throughout the movement
3️⃣ Keeping your left leg straight, raise it upward and slightly backward to feel the muscles in the back/outside of the hip working
4️⃣ Do this 10-20 times then switch sides

⚠️Form Tip: If you shift your body weight to the side or back of the bottom hip or if you raise your top leg up and forward, you will not be working on the muscles that are intended to be worked on with this movement⚠️

03/09/2026

If you’ve tried Kegels and your symptoms haven’t changed… you’re not failing.

Pelvic pain, urgency, leakage, and tension are often rooted in protection — not weakness.

At Core Strong Physical Therapy, we look at the breath, nervous system, core, hips, and entire body because healing the pelvic floor means supporting the whole system.

You deserve care that sees the full picture.

Schedule a FREE 15 minute discovery call or evaluation today!

03/06/2026

This week's movement is a nice rest from last week's challenge and it feels so nice on those hip rotators that worked so hard to stabilize your pelvis during those airplane balance with rotation movements.

The move: Seated Windshield Wiper

How to do it 👇
1️⃣ Sit on the ground with your hands supporting you behind you, your knees bent and your feet set wider than your hips
2️⃣ Let both knees drop to the right side to feel a stretch along the outside of the hip, in the groin and maybe along the front of the thigh of your left leg and in the groin of your right leg
3️⃣ Then switch sides
4️⃣ To loosen things up in your hips and low back, do this 15-20 times to each side for 2-3 seconds at 80-100% intensity
5️⃣ To work on building deep flexibility in the muscles by doing 2-3 times on each side for 30-60 seconds at 50-80% intensity
6️⃣ To work even deeper into the hip by doing 1 time on each side for 3 minutes at 30-50% intensity

⚠️Form tip: the longer you hold a stretch, the less intensity you need to use or your body can fight against it and be counterproductive⚠️

#

03/02/2026

Your pelvic floor doesn’t just respond to exercise — it responds to your nervous system.

If your symptoms flare during stress…

If urgency increases when you’re overwhelmed…

If your bowels run amok…

If you’ve been told to “just relax” but your body won’t cooperate…

👉Your vagus nerve may be part of the story.

The vagus nerve helps shift your body out of fight-or-flight and into rest-and-repair. When that shift happens, the pelvic floor can soften, lengthen, and coordinate more effectively. Without nervous system support, strengthening alone often isn’t enough.
This is why our approach to pelvic floor therapy is catered to your individual needs and includes any mix of:

🔹breathwork
🔹manual techniques
🔹nervous system regulation
🔹corrective exercises
🔹mind-body connection training

Healing isn’t about forcing change. It’s about creating safety in the body.

Ready for whole-body pelvic care?
📆 Book now (link in bio): https://app.pteverywhere.com/corestrongpt/bookingonlinePtE

02/27/2026

Today’s stretch is more of an advanced movement than I typically give but hey! Let’s challenge the system!

Some people call this a “single leg RDL with rotation”. Some people call it a “hip opener”. I call it an “airplane balance with rotation”. At the end of the day, it doesn’t really matter what you call it. What matters is that you give it a try to really test your balance, core and hip strength, as this movement challenges multiple systems all the way from your foot to your shoulder and neck.

The move: airplane balance with rotation
Special appearance by Dr. Allison because her balance is better than Dr. Carrigan’s 😂

How to do it 👇

1️⃣ Standing with erect posture, move into a single leg hinge, lifting your right leg back behind you as you drop your torso to be parallel to the ground, spreading your arms out to the side in a “T” position. As you do this, keep a straight line from the shoulders and mid back all the way down to your right foot.
2️⃣ If you’re familiar with weight lifting, you will now be in a single leg RDL with your arms out to the side. If you’re familiar with yoga, you will now be in a warrior 3 position with your arms out to the side
3️⃣ Maintaining this hinge position with your chest parallel to the ground, slowly turn the torso to face the right side of the room while balancing on your left leg
4️⃣ Slowly turn your torso back to face the ground so that you return to your single leg RDL/warrior 3 position
5️⃣ Slowly hinge back upright, standing up tall and bringing your right foot back to the ground
6️⃣ This is 1 rep. Try 8-12 on each leg

⚠️Form tip: attempt to maintain your balance throughout the whole movement and maintain a straight line from the shoulders through the raised leg.⚠️

02/23/2026

Dryness. Burning. Pain with pe*******on.
Taking longer to feel aroused.
If you’ve ever wondered, “Is this normal?” — you’re not alone.
These symptoms can affect anyone and are often connected to pelvic floor muscle tension, hormonal changes, stress, or nervous system overload. They’re common… and they’re treatable.
You don’t have to push through discomfort or assume it’s “just aging.” With the right support, sexual health and intimacy can improve at any stage of life.
Your body isn’t broken — it’s communicating. 💛
📍 Core Strong Physical Therapy Powell, Ohio
✨ DM us or schedule a consultation to learn how pelvic floor therapy can help.

02/20/2026

✨Ankle Mobility✨

Last week we discussed how to check your ankle dorsiflexion range of motion. This week we will discuss what to do about it if this range of motion is not where you need it to be.

As a quick reminder, ankle dorsiflexion is the movement where you pull your toes back toward your shin. This movement is essential for deep squatting, going up and down stairs, getting up and down from a low chair/toilet set/car seat, and walking. If we don't have enough motion here, we compensate at our hips and low back which puts additional strain on the pelvic floor. It's also important to remember that deep squatting is one of the best movements we can do for pelvic floor mobility and function. If we don't have the ankle motion for this, we are leaving a highly beneficial exercise on the table.

The move: Dorsiflexion ankle mobilization 👇

How to do it:
1️⃣ Grab a thick band like a pull up assistance band (I like the brand SUNPOW but any brand can work)
2️⃣ Anchor the band around a solid surface at ankle level behind you (you can use a pole in your basement, a weight/squat rack, a rig)
3️⃣ Kneel on the ground with your right leg in front and the left knee on the ground
4️⃣ Loop the band around front of the right ankle and step forward until there is moderate to strong tension on the band
5️⃣ Keeping your right heel on the ground, shift your weight forward so that your right knee moves past your right foot
6️⃣ Do this 10-20 times and then switch sides

Address

3831 Attucks Drive, Powell
Columbus, OH
43065

Opening Hours

Monday 6am - 5pm
Tuesday 6am - 5pm
Wednesday 6am - 5pm
Thursday 6am - 5pm
Friday 6am - 5pm

Telephone

+16149497328

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