The Right Balance Physical Therapy and Wellness

10/25/2025

To every mom who feels like she’s not doing enough — you are.

Motherhood isn’t about perfection — it’s about showing up for your child, even when it’s messy. This means taking are of your mental and physical health too. 🤍

10/24/2025

Leaking when you jump? 🍑💦
Yes, your pelvic floor plays a big role — but it’s not the only player on the team.
Here’s a trick that could help while you are working on your pelvic floor ⬇️
Instead of pushing off from your feet, try initiating your jump from your hips.
This helps your core, glutes, and pelvic floor work together to give you more control.

🎯 Add this:
Put a b***y or resistance band around your thighs and feel the movement start from your hips.
💪 Let me know if you give it a try and if it worked for you!

10/22/2025

Just because your OB says “everything looks fine” 👀 doesn’t mean it feels fine down there.
Here’s the deal 👇
Your OB or GYN may not be checking your pelvic floor muscles and chances are what you are experiencing is related to these muscles inside. A pelvic floor PT (🙋‍♀️ that’s me!) checks what they don’t:
💪 Are your pelvic floor muscles too tense or too weak?
🌬️ Can you contract and release when you need to?
🤰 Are they coordinating with your diaphragm, hips, and abdominals the way they should?

Because let’s face it — if you’re leaking when you sneeze, squat, jump, bend or run… something isn’t “fine.”When one part of the system is off, it can show up as:
🩸 Leaking or pressure
⚡️ Pain with s*x
💨 Trouble emptying your bladder or bowels
🫁 Feeling like you can’t breathe or brace properly

💖It doesn’t mean you’re broken — it just means we need to find what’s not working and fix it. Pelvic floor PT helps you retrain these muscles and gets them working together with the rest of your body — so you can move, laugh, and live leak-free. 💃

Thank you to .com. I do these podcasts to educate women about the importance of seeking care and correcting a problem (that can be fixed) so women can enjoy life and not limit themselves.

10/20/2025

October 🩷 is Breast Cancer Awareness Month!

Talking about mammograms and proper screening this time of year is great. But what about "down there" inside and after treatments. A lot of us don't think about how treatment at our breasts affect the tissue and the organs down at our pelvic floor.
How are they related?
1. The #1 reason: Hormone-suppressing therapies put survivors into early menopause.
2. Chemo, radiation, and surgery put our bodies into survival mode 🏃 affecting our nervous system, joints, muscles, breathing, bladder and bowel function.

If you are struggling with leaking, pain with s3x, difficulty controlling urgency related to peeing 🚽and p**ping 💩, pelvic, back or hip pain and are a breast cancer survivor you are not alone.

Make meeting with a pelvic health physical therapist part of your recovery!
Because surviving is also about thriving! 💪

10/15/2025

✨Tonight at 7 p.m., I’ll be lighting a candle and thinking of all the precious babies lost way too soon — and the families who carry their love every single day.

To every parent who has experienced this great loss, please know you are in my prayers today. As those candles glow across the world tonight, may you find peace and space for healing and hope. 🤍

# WestPalmBeach

10/14/2025

💩🐶Pooping multiple times in the am or pm?

When dogs brag about their “multiple morning p**ps” and you’re like… same, but mine come with stress that I will not make it out of the house ☕💩🐕

Did you know incomplete emptying is usually a sign of constipation and can be related to tension at your pelvic floor muscles. This is because the muscles have to be able to relax in order for the p**p to come out. And if it all does not come out, then multiple trips can start becoming your normal.

Try these tips to help with emptying

1️⃣ Don’t rush to the bathroom.
Wait until you truly feel the urge to go. Heading there “just in case” can make your body stop listening to its natural cues and cause more straining later.

2️⃣ Breathe, don’t push.
Instead of bearing down and holding your breath, try diaphragmatic breathing.
Take a deep inhale into your diapragm, and feel your muscles down there relax.
As you exhale, your body naturally relaxes, helping your stool move out more easily.

3️⃣ Avoid straining.
Pushing hard actually works against you — it increases pressure, contributes to muscle tension, and makes it harder to empty completely.

4️⃣ Set yourself up for success.
Feet flat (or raised up on a small stool, a squatty potty works great here) , lean forward slightly — this puts your body in the best position for a healthy, complete p**p.

Still struggling? Pelvic floor PT helps you relax, release, and actually finish the job — so you can move on with your day (and maybe even walk the dog). 🐶🚶‍♀️

10/11/2025

🚽 Let’s talk toilet time 💩 — because yes, how long you sit matters.
If you’re scrolling Instagram on the toilet for 20 minutes… your pelvic floor is not amused. You should be in and out in about 5 minutes, 10 minutes tops. If it’s taking longer, it’s a sign you are not emptying your bowels appropriately and it may be related to pelvic floor dysfunction.
Here are some tips regarding constipation:

✅ Plan to sit on the toilet about 20 to 30 minutes after a meal, and make it part of your routine-after breakfast is usually best.
✅ Relax and wait: Resist the urge to push, instead try relaxing and deep breathing in through your nose and out through your mouth
✅ Get up if it takes too long: No luck after 5–10 minutes? Stand up, move around, You do not have to p**p after every meal.

🚫 Avoid long sessions: Scrolling, reading, or hiding from your kids on the toilet? (We’ve all done it.) But that extra time tells your brain that you should be there a while.

Why limit your toilet time:
💥 Prevents hemorrhoids — straining too long can make veins swell.
💥 Protects your pelvic floor — excessive pushing weakens muscles you need for healthy bowel movements.
💥 Reduces risk of re**al prolapse — yes, that’s when things start to fall where they shouldn’t.

💡 Bottom line: Pooping should be a quick, coordinated effort — not a sit-down meeting. If you are struggling or straining to 💩 p**p, pelvic floor PT may be just what your body needs! It is true-we can teach you how to p**p better and train your muscles so the p**p comes out easier!

**ped

10/10/2025

I used to laugh when my mom said she peed her pants… until I realized how many of us deal with the same thing. 🙃

But let’s not be like our moms — now we know better!
💡Education is everything:
1️⃣ You are NOT alone.
2️⃣ You can do something about it.
If trying it on your own hasn’t worked, reach out to a pelvic floor PT.
Together, we can fix it — for good💪

Not ready yet? Follow me here and learn more tips and how to try things on your own first!

#

10/09/2025

Raise your hand if you do Kegels at a stop light 🙋‍♀
Now… do you really know if you’re doing them right? 😅
Let’s face it — we all want to get them right! They help improve control over your bladder, core strength, and even your s*x life ❤‍🔥

Here’s the thing — research shows most women don’t know how to correctly perform a Kegel.
Common mistakes:
⿡ Not contracting the right muscles
⿢ Too much squeezing, not enough releasing
⿣ Holding your breath 😮‍💨

Join us this Thursday, October 8th at 8 PM, where we’re breaking it down — talking about Kegels, how to do them correctly, and so much more! 💬✨

10/06/2025

10/04/2025

How many hours a day do we spend sitting?🤔
🪑 At work
🚗 Driving kids around
📱 Relaxing on the couch
All that sitting = tight hips and a restricted abdominal wall — and that tension can impact everything from your posture to your pelvic floor.

✨ Try this simple stretch on a stability ball to open up the front of your hips and release through your abdomen. It’s gentle, feels amazing, and can help counter all that sitting life throws at us.

👀 Pro tip: Don’t rush. Breathe deeply and let your body settle into it.❤️

# stretch

10/02/2025

Had the best time on . with Loren Russo & Michelle Spears 💜 I love any chance to spread the word about pelvic health and empower women to take control of things we’ve been told are “just normal”—like leaking. 🚫💦

Grateful for the conversation, the laughs, and the opportunity to educate! 🙌

🎥 Catch the full episode from 9/10 on — and stay tuned, I’ll be back on air 10/08 too!