Holistically Well Physical Therapy by Dr. Kayla Borchers

03/08/2026

As a mama of four and a holistic physical therapist, I think often about generational health.

How the rhythms we establish today — movement, nourishment, faith, and rest — shape the generations that follow.

So today felt especially meaningful. We wrote Scripture throughout the framing of our new home before drywall goes up.

Because the truth is — the most important things in a home are rarely the things you see.

It’s the prayers prayed over it.
The habits lived inside it.
The health cultivated within it.
The faith passed down through it.

This home we are building isn’t just about beautiful finishes or thoughtful design.

It’s about creating a space where our children grow up surrounded by truth.
Where family gathers around the table.
Where bodies are nourished and strengthened.
Where peace lives in the walls.

Praying that this home becomes a place of:

Strength
Healing
Peace
Hospitality
And deep-rooted faith.

Because thriving doesn’t start in a program or a protocol.

It starts in the home.

🤎 Like if you love this tradition
🤎 Share with someone building generational health
🤎 Follow for holistic health through every season of womanhood

03/05/2026

TUMMY TIME for baby…
and TUMMY TIME for mama. 🫶🏽

We talk constantly about tummy time for our babies —
neck strength.
motor development.
less gassiness.

But no one talks about this:

Postpartum mothers need it too.

As a holistic orthopedic + pelvic health physical therapist — and currently postpartum with my FOURTH baby — I recommend mamas spend a few intentional minutes on their belly anytime their little one is.

Here’s why 👇🏼

TUMMY TIME FOR MAMA:

✔️ Gentle prone prop (up on elbows) creates a subtle low-back extension stretch — counteracting the hours of sitting, nursing, rocking, and resting.

✔️ Activates the lower trapezius and posterior chain — muscles that get long and weak from constant forward reaching and feeding positions.

✔️ Supports postural restoration — helping reduce that achy upper back + hip tension so common in early motherhood.

✔️ Encourages natural uterine involution and gives your abdominal wall space to reconnect without aggressive “core work.”

✔️ Assists your organs in finding their optimal position again after months of upward displacement in pregnancy.

This isn’t about doing more.
It’s about doing what your body actually needs in this season.

Try it during your baby’s next tummy time session and notice how your body responds!

Postpartum recovery deserves more than a six-week clearance.

Inside my Holistically Well Postpartum Program, I guide you through the same holistic movement progressions I use as a pelvic health physical therapist — helping you restore your core, pelvic floor, and whole-body strength step by step.

🤎 Comment HWPP and I’ll send you the program.

03/02/2026

A gentle reminder to fill your own cup, too. 🤎

02/27/2026

POSTPARTUM MOVEMENT // WEEK 8

This is where we intentionally build single-leg strength and control.

Because eventually…
you want to run. 🏃🏼‍♀️
jump. 💨
lift. 🏋🏼‍♀️
chase toddlers. 👧🏼👦🏼
& move confidently in your active life again. 🤍

All of that requires the ability to LOAD one leg well.

If we skip this step, the body compensates.
〰️ That can look like leaking, hip irritation, pelvic pressure, or that lingering low back tightness that “came out of nowhere.”

Week 8 is about earning impact — not rushing it.

Here’s what I’m focusing on 8 weeks postpartum with baby four as a Holistic Orthopedic & Pelvic Health PT ⤵️

1 — 80/20 Squats
80% of the load in the working leg, 20% assist. This bridges the gap between traditional squats and full single-leg work.
Inhale to lower. Exhale to initiate through pelvic floor + deep core as rise to stand.

2 — Lateral Lunges
We cannot only train forward and backward. Life happens side-to-side.
This strengthens glutes, inner thighs, and pelvic stability while teaching the body to absorb force in the frontal plane.

3 — Standing Single-Leg Lift
True balance and hip control. Pelvis level. Ribs stacked.
No gripping through the low back.
Slow, controlled lifts that build the coordination required before we ever add jumping or running.

🚨Clearance at 6 weeks does NOT equal readiness for impact.

We build capacity first.
Then we layer intensity.

If your goal is to return to running, START HERE. Lay the foundation well.

💛 Comment “HWPP” for the full step-by-step postpartum progression with a holistic pelvic floor PT!

Because thriving is the new normal.

02/26/2026

Had the honor of sharing my expertise on Everyday Ancestral with the founder of Pluck Seasoning! Full episode is now live on YouTube ⬇️

🎁Could You Be Missing The Most Nutrient-Dense Cuts? 👉 Get Your FREE Freedom Meats Guide: https://shop.eatpluck.com/pages/freedom-meats-guide 👈Leaking whe...

02/22/2026

Slipped into the lodge to warm up with my little man for a nursing session and protein coffee…

Only to watch Team USA win gold in OT. 🥇🇺🇸

And honestly? I couldn’t not share my own gold medal combo.

I keep it simple:

☕️ organic
💪🏼 Protein Powder
frothed well + a splash of milk

They blend beautifully. No grit. No weird aftertaste.
Just clean ingredients and steady, balanced energy.

As a holistic PT, I’m always thinking about blood sugar support and sustainable fuel — especially in motherhood and postpartum.

If you want to try my go-to combo, you can use code DRKAYLA for a discount on both.

Because simple, intentional choices add up — on the ice and in everyday life. 🥇

Now back to the slopes to watch the big kids ski and hopefully get out there myself for a few runs! ⛷️

02/19/2026

POSTPARTUM MOVEMENT // WEEK 7

You deserve intentional healing too, mama. 🤍

Our babies are seen within DAYS of leaving the hospital…
Then again at 1 month.
Then again at 2 months.

For mom?

One brief six-week visit — often focused more on birth control than biomechanics. (

And yet your body just carried and birthed a human.

This is why I encourage women to begin working with a Perinatal Physical Therapist as early as 2 weeks postpartum.

Because clearance is not the same as restoration.

At 7 weeks postpartum with my FOURTH baby, my focus is not “getting back.”

It’s rebuilding my foundation so I can be the active, present mama I want to be with my kiddos.

Here’s what that looks like this week ⤵️

1 — Hamstring Isometrics
Helping reduce the common postpartum “sway back” posture by restoring posterior chain engagement and pelvic alignment. Use a couch like this or grab a Physio ball!

2 — Split Lunges
Because motherhood lives in split stance. Lifting baby. Picking up toys. Getting off the floor. Inhale down. Exhale lift. Coordinated strength > rushed reps.

3 — Modified Side Plank with Clamshell
Strengthening hip external rotation and lateral stability as I prepare my body for future single-leg loading. Bonus? Obliques + pelvic support working together.

Notice the theme?

Strategic progression.
Breath-led movement.
Strength layered onto stability.

This is how we prevent lingering back pain, pelvic heaviness, and “why does this still feel off?” months down the road.

Postpartum recovery is NOT about intensity.

It’s about order.

💫 Want guided mobility + strengthening support you can do from home — with your baby nearby?

Comment HWPP and I’ll DM you the link to my Holistically Well Postpartum Program — so you can rebuild with intention. 🤎

Because thriving is the new normal, my friend!

02/16/2026

POSTPARTUM TENSION RELIEF 〰️

Just as we gently support our babies in releasing residual birth tension, mothers need intentional mobility to unwind the physical load of postpartum too.

Breastfeeding, baby-wearing, rocking, contact naps — they are beautiful. But they also ask a lot of your neck, shoulders, ribs, and mid-back.

That tension may show up as:
• aching between the shoulder blades
• headaches or jaw tightness
• shallow breathing
• a feeling of being “stuck” or compressed through the ribcage
• low back tightness from constant rounding

After four postpartum seasons, I know this: tension isn’t a sign you’re broken. It’s a signal your body needs more space and breath.

We’re gently restoring that space through simple, nervous-system-supportive movement. ⤵️

1️⃣ Cat–Cow
Moving slowly through spinal flexion and extension to reintroduce mobility to the thoracic spine while pairing each phase with intentional 360° breathing.

2️⃣ Thread the Needle
Opening through the posterior shoulder and mid-back — the exact areas that shorten with feeding posture — allowing breath to expand into the back ribcage.

3️⃣ Child’s Pose with Sidebend
Walking the hands side to side and breathing into the areas that feel most restricted. No forcing. Just awareness and expansion where you need it most.

These movements are simple. Gentle. Effective.
And they double as a reset during nap time — no intense workout required. (👀 peep my fourth baby resting by me!)

✨ Proactive care isn’t about “bouncing back.”
✨ It’s about restoring alignment and supporting your nervous system.
✨ Small, consistent inputs make a meaningful difference.

Your body carried life. It deserves restoration.

👋🏽 I’m Dr. Kayla — holistic orthopedic & pelvic health PT and mama x4 — helping women support their bodies with intention from preconception through postpartum and beyond

📌 Save this for after your next feed.
💌 Share with a breastfeeding mama who needs some tension relief.

**This content is educational and not medical advice. Please consult a qualified provider for individualized concerns.**

02/12/2026

POSTPARTUM MOVEMENT // WEEK 6 🤍

Six weeks postpartum.

The week many women hear, “You’re cleared.”

But clearance is not the same thing as readiness. And readiness is built — not rushed.

If you’ve been following my journey with baby #4, you know this isn’t where to start… this is where to progress.

The foundation was laid in weeks 1–5 with breath work, deep core activation, pelvic floor coordination, and gentle loading.

Now we thoughtfully layer.

Here’s what I’m focusing on this week:

1️⃣ Staggered Stance Hip Hinges
A split stance to bias one leg at a time. Inhale to lengthen through the pelvic floor, hamstrings, and glutes. Exhale to rise and gently lift through the deep core. This builds single-leg stability while maintaining coordination with breath.

2️⃣ Squats with Rotation
Wide stance to encourage inner thigh and pelvic floor length before strengthening. Inhale to soften at the bottom. Exhale to rotate and stand — integrating hips, core, and upper body the way motherhood actually demands.

3️⃣ Half Kneeling Chop
A grounded position to challenge anti-rotation strength. The goal isn’t speed — it’s control. Exhale as you “chop,” feeling obliques and deep core support the movement without bearing down.

>> And because this is real life?
My toddler skipped his nap. Baby needed to be in the carrier.

That meant an extra wiggly load — which further challenges core and pelvic floor strength. Not because we jump to it… but because we’ve built toward it.

Postpartum movement must be adaptable. Some days look polished. Some days look like this. Both count.

If you’re unsure where to begin, go back to weeks 1–5 of this series and build your foundation first.

💫 Want a structured, progressive plan that meets you exactly where you are?
Comment HWPP and I’ll send you the details for my Holistically Well Postpartum Program.

Because thriving is the new normal. 🤍

postpartumjourney

02/09/2026

5 BENEFITS OF CHLOROPHYLL POSTPARTUM ✨

As a holistic orthopedic & pelvic health physical therapist, I’m always looking at how we support healing from the inside out in the postpartum season. Chlorophyll can be a simple, supportive addition for many women as the body recovers after birth.

1️⃣ Supports gentle detoxification
Postpartum healing involves clearing excess hormones, inflammation, and metabolic byproducts. Chlorophyll supports liver pathways that assist the body’s natural detox processes — without forcing or overstimulating.

2️⃣ Promotes tissue healing + oxygenation
Chlorophyll’s structure closely resembles hemoglobin, helping support oxygen delivery at the cellular level — key for tissue repair after birth, especially for the pelvic floor and abdominal wall.

3️⃣ Supports gut health (and regularity)
Constipation is common postpartum. Chlorophyll can support gut motility and a healthier internal environment, which directly impacts hormone balance and nervous system regulation.

4️⃣ May help with postpartum body odor
Hormone shifts + detox can equal some very real postpartum odor changes 😅 Chlorophyll acts as an internal deodorizer, supporting metabolic balance during this transition.

5️⃣ Anti-inflammatory support for recovery
Lowering systemic inflammation matters for joint pain, pelvic floor healing, core recovery, and overall energy as you move back into gentle strength and movement.

✨ Like all supplements, chlorophyll is a support — not a replacement for nourishment, hydration, rest, therapeutic movement and intentional postpartum care.

This season isn’t about rushing recovery. It’s about supporting the body wisely so healing can unfold as it was designed to.

Postpartum recovery isn’t guesswork.

Follow for evidence-based, holistic guidance that supports your body the way it was designed to heal. 💫

02/05/2026

POSTPARTUM MOVEMENT // Week 5

Say hellooooo to functional movements! 👋🏽

Each of these moves mimic everyday activities that we perform with our babies.

By performing these moves in an exercise series — while intentionally focusing on breath with pelvic floor & deep core coordination — you will find it SO much easier to perform these tasks as part of your everyday life *symptom free*.

1 — Side Plank with Oblique Twist — Exhale as you rotate top arm under rib cage / inhale as return to starting position. Lightweight Pilates ball used here between knees for inner thigh strength, too. 💪🏼

2 — Pelvic Floor Squats — Inhale down finding length into pelvic floor / exhale initiate lift through pelvic bowl as rise to stand.

3 — Hip Hinges — Same breath cues as squats! Focus on keeping spine long and hinging at your waist, finding length in your glutes, hamstrings & back portion of pelvic floor. No “mom butt” here!

💫 Seeking proactive, root-cause support? You’ve come to the right place!

👋🏽 I’m  — a holistic doctor of physical therapy and mama x4 on a mission to help active families thrive — preconception, pregnancy and beyond.

💛 Save for your postpartum recovery or send to a mama who could use this now!

🏷️