Redefine Physical Therapy and Wellness

04/29/2026

P***c symphysis pain during pregnancy is common… but it’s not something you just have to “push through.”

If getting out of the car, rolling in bed, or putting on pants has you wincing — your body is asking for support, not silence.

Physical therapy can help you feel stronger, more confident, and way less uncomfortable during pregnancy 🤍

Here’s how:

✨ Coordination training to feel confident in your ability to brace your core (and relax when at rest)
✨ Targeted strength work — especially for the adductors, glutes, and deep core to improve pelvic stability
✨ Movement strategies for everyday tasks like getting in/out of bed or the car
✨ Load management so you’re not unknowingly flaring symptoms
✨ Hands-on techniques + education to calm irritation and build trust in your body

You deserve to move through pregnancy with support — not just survive it.

If this sounds like you, don’t wait it out. There are options, and they work.

04/14/2026

That’s a wrap!

We just completed 3/3 mobility course series with the crew at 🎉

Over the past few months, we’ve broken down:
✔️Squat
✔️Hinge/Deadlift
✔️Overhead Press

Each session focused on:
✨ Points of performance
✨ Mobility required of the movement
✨ How to screen yourself for limitations
✨ And most importantly… how to address them

Better mobility = less compensation and more longevity in your training 💪🏼

04/07/2026

If you’ve been dealing with pain with s*x, you’ve probably heard some version of:
“just relax” or “it’ll get better with time”

But in reality, your body needs the right inputs to actually reduce pain.

Start here:
✨ Breathe instead of bracing
✨ Reduce friction (l**e is your friend)
✨ Decrease surrounding muscle tension
✨ Stop pushing through pain

For a lot of people, this is less about needing to “strengthen” and more about helping the pelvic floor learn how to let go and coordinate again.

These are great starting points—but if pain is ongoing, there’s usually a deeper reason why.

You don’t have to figure that out on your own 🤍

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Save this for later & share with someone who might need it

*x

03/26/2026

Most shoulder pain gets treated the same way:
👉 rest it
👉 gentle banded exercise
👉 avoid movements that hurts

And yes—there is a time and place for that early on.

But staying there too long?
That’s where people get stuck.

At Redefine, we take a different approach:

1. Identify the root cause
Through a full-body assessment, we look at how your
spine, ribcage, and scapula are (or aren’t) working together with the glenohumeral joint.

2. Calm the system
Hands-on treatment + dry needling
to reduce pain, calm things down, and improve muscle function. We can’t forget addressing stress, sleep and nutrition to aid in recovery too!

3. Build capacity
We progress beyond the “take it easy” phase—
building strength and coordination while addressing mobility deficits, so your shoulder is prepared for real-life demands.

This is how you stop the cycle of
temporary relief → pain coming back.

Less staying stuck.
More moving forward.

DM me if you have any questions about shoulder pain or rehab!

03/19/2026

The biggest misconception about dry needling? It’s not the main event 👀

Dry needling is the insertion of very thin, sterile needles intramuscularly—often paired with electrical stimulation—and helps:
• reduce pain
• reset neuromuscular activity
• improve tissue mobility and remodeling
• support muscle recovery

➡️ Translation: better mobility, faster healing, and improved muscle performance.

But here’s the key 👇
Dry needling isn’t the fix—it creates the opportunity.

By calming overactive muscles and improving activation, it allows you to get MORE out of your exercise—so when we load the tissue after, your body adapts the way it’s supposed to.

That’s where the real, lasting change happens.

And when we add electrical stimulation? Think deeper muscle activation + a more efficient reset of the system.

📍 In Georgia, dry needling does require a physician referral—but we can help guide you through that process.

DM me or comment “NEEDLES” if you want to chat to see if dry needling is right for you 💬

03/16/2026

One of my favorite parts of teaching workshops is watching the lightbulb moments happen. Most people have never been taught how their core and pelvic floor actually work together.

Education changes the game.

Grateful to collaborate with the team at to bring these conversations into the fitness space.

If you missed the workshop but have questions, my inbox is always open!

02/17/2026

If you’re dealing with
•patellar tendon pain (front of knee)
•Achilles pain
•bicipital tendon irritation
•lateral epicondalgia (tennis elbow)

And you’ve tried:
Rest.
Stretching.
Avoiding activity.

Your tendon might not be “injured”. It might be underloaded.

Tendons adapt to progressive, intentional strengthening. That’s how we build capacity. That’s how we build resilience.

Rest has a role… but it’s rarely the whole solution.

01/15/2026

If you’re constantly stretching the front of your hips but they still feel tight, try these exercises and check out the “why” below 👇

Often, your nervous system keeps muscles tense to create stability when strength is lacking. In other words, your body is using tension as a substitute for control.

If your hip flexors are weak, they can stay “on” for protection — which feels like chronic muscle tightness, especially with sitting, running, lifting or standing long periods. Stretching alone doesn’t address the root cause.

✨Strengthening through the full range of motion teaches your body it’s safe to relax. Strong hip flexors can be both long AND powerful. ✨

Try these exercises with slow controlled reps and full intent — quality over quantity and see what happens.

…and if your hips STILL feel tight, let’s figure out why.

01/10/2026

What a great morning connecting with the Savannah fitness community! Met a lot of people, provided a few injury screens and talked all things orthopedic and pelvic physical therapy… which is my favorite 🤓

01/08/2026

The “6-week wait” after birth didn’t come from bad intentions.
It came from caution — a desire to protect healing bodies after both vaginal and C-section births — at a time when we didn’t yet have strong research showing that exercise is safe and does not cause or worsen issues like diastasis recti, stress incontinence, or pelvic organ prolapse.

Over time, that caution turned into fear.
Fear of moving.
Fear of doing damage.
Fear of starting “too soon.”

For many postpartum individuals, that fear led to unnecessary deconditioning — physically and mentally.

✨ In 2025, updated Canadian postpartum exercise guidelines shifted the message:
Not when you hit a date — but when your body is ready.

All movement counts.
There’s no “right” type of postpartum exercise.
Movement should be guided by symptoms, modified as needed, and supported with individualized guidance.
And if rest or sleep feels better? That’s recovery too — no guilt.

💛 What the research shows:
• No evidence links appropriately guided early postpartum exercise to pelvic floor dysfunction
• Strong evidence links exercise to improved postpartum mental health

If you want to move your body — you can.
If you need rest — that matters just as much.
You deserve guidance, not fear.

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Source: 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour & Sleep — Postpartum

01/01/2026

12/16/2025

✨ Check out our space!

Welcome to Redefine Physical Therapy & Wellness, inside .

Specializing in orthopedic and pelvic floor physical therapy, this space is built to support you, no matter your stage of life. Whether you’re rehabbing an injury, navigating pregnancy/postpartum or generally looking to move and feel better— we are happy to be part of your team.