Pelvic Floor Physical Therapy for women at all stages of life

About

Hi everyone! My name is Alexia Garcia and I am a Women's Health Physical Therapist who absolutely loves helping all women feel strong, healthy, and empowered.

I graduated with my Doctorate of Physical Therapy in 2018 and found my passion for helping women when I recognized the lack of awareness and support available for female specific issues involving the pelvic floor, pregnancy and the postpartum period. Since then, I have pursued specialized training in obstetrics and pelvic floor therapy through the American Physical Therapy Association and received my certification as a Pregnancy and Postpartum Corrective Exercise Specialist to truly become an expert in this area. As a new mother myself I have also come to deeply understand the physical and emotional demands of this journey on a personal level. I truly enjoy empowering women in this underserved area of medicine and look forward to ensuring that you receive the support and care that you deserve to live your best life!

About

Services

Women's Health Physical Therapy

Empower your body through every stage of motherhood with our specialized women’s health physical therapy, offering expert care for pregnancy, postpartum recovery, and beyond. From managing pain to restoring strength, we provide the support you need to thrive through all of life’s changes.

Physical Therapy

Early C-Section Care

Return to Run Assessment

Birth Preparation
(Vaginal and C-section)

Prepare for birth with confidence through our comprehensive birth preparation session, where you’ll learn about the stages of labor while gaining xand empowering strategies. We focus on helping you feel informed, in control, and ready for a positive birthing experience.

Vaginal Birth Preparation

C-Section Preparation

C-Section Scar Treatment

Whether you’re freshly healing from a C-section or dealing with lingering discomfort years later, our specialized C-section scar treatment is designed to restore mobility, reduce adhesions, decrease pain and sensitivity and improve overall tissue health. It’s never too early—or too late—to care for your scar and feel your best.

C-Section Scar Treatment

Clogged Milk Duct Treatment

Struggling with the pain and frustration of a clogged milk duct? Our specialized treatment combines gentle ultrasound therapy, expert manual massage, and personalized care to quickly relieve blockages and get you back to comfortable, stress-free breastfeeding.

Clogged Milk Duct Treatment

Patient Testimonials

Copy of Young woman in light pink outfitt practice yoga,staying in plank Side view of slen

"Amazing experience at my physical therapy evaluation! Alexia was so thorough, patient, and extremely helpful with my pelvic floor discomfort. She listened to my concerns and was able to quickly point out what was wrong, along with super helpful techniques/pelvic floor work to help me deal with any pain I was having. Highly recommend!" -T.L

A reminder to all my pregnant mamas:
You’re not lazy.
You’re pregnant.
You’re growing an entire human.

Here’s what’s really going on in your body right now (and why you’re so tired, even if you didn’t “do” anything today):

• Your blood volume has increased by up to 50%
• Your heart is beating faster to meet the demand
• Your ligaments are loosening (hello weird aches and pains!)
• Your lungs are working harder just to breathe
• You’re building (or have already built) an entirely new organ from scratch
•You’re creating a new human!!

Pregnancy isn’t a pause on your body—it’s a full-time metabolic, cardiovascular, and musculoskeletal transformation.

Aside from all this you might also be working and/or already taking care of another little one. So resting whenever you need to during this time is NOT laziness!

Save this for when you feel guilt creeping in or send it to another pregnant mama who needs this reminder ♥️

#pregnant #pregnantmom #pregnantlife #pregnantmama #pregnantwoman #healthypregnancy #prenatalcare #prenatalhealth #pregnancyjourney #pregnancyhealth #pregnancytips

Your pelvic floor isn’t just along for the ride during labor - it plays an active role in helping your baby enter the world.

From stretching to coordinating with your breath, your pelvic floor is doing some serious behind-the-scenes work. Understanding these roles helps you feel more connected and confident in your body’s incredible design.

Pelvic floor PT can help with preparing the pelvic floor for all of the roles mentioned in the slides. I offer both in-person (at home or in office) and virtual birth preparation to help get your pelvic floor ready for labor. DM me for details!

#birthpreparation #birthprep #pelvicfloor #childbirtheducation #pelvicfloorhealth #pelvicfloorphysio #pregnancyhealth #prenatalcare

Now that I’m halfway through, I want to keep it real with you all on how my second pregnancy is going! Wanted to share what I’ve been experiencing and some of my thoughts 😊

Lots of differences between pregnancy #1 and #2. Not just physically but emotionally as well.
I’m having more pelvic floor symptoms this time around in terms of incontinence. The pelvic girdle pain started around the same time as last pregnancy (in case you didn’t know, I’ve had two hip surgeries on the same side which I think make it harder for me to keep these symptoms at bay when I’m pregnant). Just because I’m a pelvic floor PT doesn’t mean I’m immune to the same things that I help all of you treat! I just know how to manage the symptoms without external help lol.

And in terms of emotionally, I was initially super overwhelmed and scared with how to handle pregnancy with a super young baby (I got pregnant before I hit 9 months postpartum 😬). I also was nervous because I didn’t feel like my body was anywhere close to strong enough yet for another pregnancy (I definitely do think that I’m more symptomatic this time around because that is true). First trimester was also ROUGH since I just had zero downtime to rest and to just feel sick (so I was right to fear that part lol). But now in my second trimester that’s all A LOT better. I’m still super tired but that’s just being a mom am I right? 😅

Although I’m a bit nervous to have a newborn in conjunction with a 17 month old, I’m letting myself start to feel excited as well. It helps that I’ve been feeling baby girl now so I’m starting to connect with her more 🥰 Nursery slow going since we have to organize and sell most of our gym equipment but we’re getting there! Overall I feel super blessed to have such an amazing little boy and to now be able to give him a little sister 🥹♥️

Any thoughts you had going from one to two? Or when about to have two under two?

Let’s clear this up—your core is not off-limits just because you’re pregnant! In fact, a well-functioning core is one of the best tools you have to support your growing belly, manage back and pelvic pain, improve posture, and prepare for labor and postpartum recovery.

What does need to change? The way we train it. That means focusing less on crunches and more on deep core activation, breath coordination, and stability.

As a pelvic floor physical therapist, I teach my patients how to safely engage their core during pregnancy using modified, bump-friendly movements that promote strength without strain.

Want to know which core moves are safe for your stage of pregnancy? Leave a comment below saying you’re interested and I’ll make a follow up post!

#pregnancyhealth #pregnancyexercise #pregnantmom #pregnantexercise #prenatalhealth #prenatalexercise #coreworkout #coreexercise #pelvicfloorexercises #pelvicfloorphysicaltherapy

From leaning with a sneeze to pain with intimacy, your body is always communicating with you - even if no one ever taught you what to listen for. These 5 symptoms are just a few common signs that your pelvic floor might need support.

Pelvic floor PT isn’t just for after birth or for “serious” problems. If you see yourself in even one of these, you deserve care that meets who where you are.

Any of these surprised you? I’d love to hear what no one told you about pelvic floor health!

#pelvicfloorpt #pelvicfloor #incontinence #prolapse #womenshealth #womenshealthmatters #strongwomen #pregnancyhealth #postpartumhealth

Upper back and neck pain is SO common for moms—especially in those early months of feeding, carrying, and soothing your baby around the clock. Your body is doing incredible things, but it deserves care too.

As a pelvic floor physical therapist (and a mom myself), I see this all the time—tension builds up in the upper body and starts to affect how you move, how you feel, and even how you breathe. These gentle stretches are designed to give you some much-needed relief and help restore balance. Hope they help! ♥️

#momlife #newmomsupport #postpartumrecovery #breastfeedingmom #breastfeedingtips #upperbackpain #neckpainrelief #pelvicfloorphysicaltherapy #postpartumwellness #strongasamother #selfcareformoms

A C-Section is a major abdominal surgery but for some reason women receive less information and support those first few weeks post surgery compared to other abdominal surgeries.

As a Physical Therapist that used to work within the hospital system and would be sent to see most patients that underwent abdominal surgeries (but NEVER women after C-Sections), the information mentioned in this post are all things I would teach my patients day ONE after surgery.

Now as a Women’s Health PT I often have women months (or years) after their C-Section wishing they were given better tools for how to handle those first few weeks after surgery.

I offer a session to go over the tips mentioned in this post BEFORE a C-Section takes place (if it’s scheduled) and/or a session to go over the house (or virtually) to practice these techniques AFTER the C-Section.

Women after C-Sections deserve the same level of care as any other patient. Raise your hand if you agree! 🙋🏼‍♀️

Many people think that as soon as they’re pregnant, they should start doing Kegels every day to ‘prepare’ for birth or to keep their pelvic floor healthy during pregnancy. But here’s the thing—not everyone actually needs them!

Overdoing Kegels without knowing if your pelvic floor truly needs strengthening can lead to excess tension, making it harder for your muscles to relax and stretch during labor. It can also be the cause of pregnancy symptoms such as constipation, incontinence, pelvic pain, and hemorrhoids. Instead of jumping into daily Kegels, focus on understanding what your pelvic floor actually needs—sometimes, mobility, coordination, and relaxation are just as (if not more!) important.

Want to know what’s best for your body? A pelvic floor PT can help you assess and guide you! (I always recommend to see a pelvic floor PT even just ONCE during pregnancy even if you don’t have issues so that you can be guided as how to best support your unique body).

Any follow up questions to this? I know it could be a shock to some people 😅

#pelvicfloor #pelvicfloorphysicaltherapy #healthymoms #pregnancy #pregnancyhealth #pregnancyfitness #kegel #healthypregnancy #prenatal #prenatalhealth #prenatalfitness

I’ve been keeping a secret 🤭 A baby girl will be joining our family end of summer! James was skeptical until he had some cake ♥️

Did you know that postpartum exercise recommendations have evolved (and continue to do so) with new research? Some classic guidelines were based on overly cautious approaches that are now no longer considered to be the best advice for both for vaginal deliveries and C-sections.

Did any of these surprise you? Did you follow any of these guidelines? Let me know in the comments!

📸 @stillportraiture

#postpartumbody #postpartumfitness #pelvichealth #coreexercises #strongasamother #postnatalfitness #mombod #realmomlife #momstruggles #parenthood #momstatus #absafterbaby #corestrength #diastasisrectiexercises #birthprepexercises

Did you know that overactive bladder syndrome affects a significant portion of the population? We’re talking an estimated 16.5% of men and women in the United States 😵‍💫Thats A LOT of people dealing with a condition that can be resolved but many people don’t seek help for.

Overactive bladder syndrome is characterized by a sudden and frequent urge to urinate. This can drastically affect day to day living when you feel like you need to have all the bathrooms in your immediate vicinity mapped out at all times 😵‍💫

The signs listed above are the most common that are linked to overactive bladder syndrome. While many associate the syndrome with bladder muscle over activity, pelvic floor dysfunction is often an overlooked contributor. When the pelvic floor muscles are too tight or not functioning properly they can send incorrect signals to the bladder leading to urgency, frequency, and even leakage.

If this sounds like toy, tuned for part 2 to learn how to decrease feelings of urgency!

#pelvicfloorphysicaltherapy #pelvicfloorhealth #healthymoms #postpartumhealing #pelvicfloor #overactivebladder #urology #healthybody #healthybodyhealthymind #postpartumfitness #urinaryincontinence

These bad habits are extremely common so don’t feel bad or panic if you’re guilty of one (or a few) of them! And doing it every now and then isn’t a problem - it’s when it’s done repeatedly (hello bad habit!) that it begins to affect the pelvic floor.

Are you guilty of any of these? I wanna know!

#pregnancysafeworkouts #pelvicfloorhealth #fitpregnancy #fourthtrimester #workoutfromhome #postpartumexercise #mommylife #momprobs #motherhoodrising #corestrength #postbabybody #diastasisrecti #pelvicfloorexercises #pelvicfloorhealth #pelvicfloorphysio

I don’t know who needs to hear this but just because you gave birth doesn’t mean you need to just resign yourself to a lifetime of issues 🙄

I don’t know if moms are told this because it’s assumed that they’re just too busy with kids to care? Or they actually think it’s true? Whatever the reason it’s NOT true.

Whether you’re peeing your pants when sneezing (or at the trampoline park) or scared to run because that heaviness in your pelvis may get worse or avoiding intimacy with your partner because you anticipate pain…ALL of this can be improved.

It saddens me when a mother 10 years postpartum finally comes in to try improving her symptoms and is partially in tears when she actually gets better. Because it didn’t have to take 10 years.

If this resonates with you, I hope I helped push you to get the care you need! If you know someone who needs the push (or is freshly postpartum) share the message! ❤️

#pelvicfloorphysicaltherapy #postpartumhealth #postpartumfitness #pelvicfloorhealth #healthymoms #strongmoms #postpartumhealing #csectionrecovery #postpartumbody #momssupportingmoms #momswhoworkout #momswholift #pelvicfloorexercises

Hello everyone! 👋🏻 There are a lot of new faces here (so happy to have you!) and I figured I needed to reintroduce myself.

My name is Alexia Garcia and I am a Women’s Health Physical Therapist. I’ve dedicated the majority of my career to specializing in pelvic floor therapy and obstetrics once I realized how behind and ignored most women’s health issues were in our society. Being able to improve pain or quality of life when the person is told that there is nothing to be done is a very rewarding part of what I do! I run my own practice in south Florida so come find me if you’re here!

I’m also a new mom to my 10 month old baby boy James and I’ve been loving the roller coaster that is motherhood. I’ve grown a lot personally with the journey and I also relate better to all of my mamas that come see me (I totally get it now).

Some random facts about me is that I’m also a dog mom to a goldendoodle (Piper), I love cold weather (would not be living in Miami if I had a choice), I love to exercise (literally get antsy and depressed when I can’t), I’ve had two hip surgeries from my previous dance life (the experience rehabbing from those has definitely helped shape me into the therapist I am today).

Again I’m happy that you’re here and I hope that you can learn helpful information about pelvic health, pregnancy and postpartum with my page! 😊

*Also how amazing are these photos from @stillportraiture 😍

Are you struggling to feel the burn in your glutes when exercises postpartum? This is a super common problem! Often times postpartum the glutes are either overly lengthened and weak or shortened/tight and weak (think glute clenching).

So what do we do?? We need to reconnect with the glutes through thoughtful movement. Here’s the breakdown:

Hip Drop and Lift: starting with your hips level, focus on dropping the hip of the leg in the air. You should feel a glute stretch on the opposite hip and then a contracting and you lift the dropped hip back up.

Hip Hinge: Keep your knees slightly bent throughout and focus on moving from your hips as if you want to tap the wall behind you. You should feel a stretch in the hamstrings. Squeeze the glutes to come back up.

Side-Lying Hip Abduction: place your fingers onto your glute. Contract the glute before lifting your leg. You’ll also feel it more if you angle your leg slightly behind you as you lift and lower.

Banded Squats: Press your knees against the band as you lower down in the squat. Focus on lengthening the glutes as you did with the hip hinge when you squat down. Then squeeze the glutes as you lift up.

Were you able to feel your glutes with any of these? Let me know!!

#pelvicfloorphysicaltherapy #postpartumhealth #pelvicfloorhealth #postpartumfitness #strongmoms #healthymoms #strongmoms #postpartumhealing #csectionrecovery #postpartumbody #momsformoms #momlife #postpartumbody

I really can’t emphasize enough that I LOVE what I do! In my opinion there’s nothing better than being able to improve someone’s pain and/or quality of life in literally an hour (because yes that’s LITERALLY how long it takes on average to feel better when you see me). Don’t believe me? Read my reviews - they speak for themselves 😏

So if you’re someone dealing with incontinence, prolapse, pelvic pain, musculoskeletal pain (pregnant or postpartum) or diastasis recti come see me! I’m available in my south Miami office, virtually from wherever or at your home in the south Florida area. Oh and kids are ALWAYS welcome!

#momsformoms #pelvicfloorphysicaltherapy #postpartumhealth #postpartumfitness #pelvicfloorhealth #healthymoms #strongmoms #csectionrecovery #pelvicfloor #miamibusiness #miamiphysicaltherapy #miami

Early postpartum and dealing with some pelvic heaviness and pressure? You’re not alone! This is a very common feeling the first few weeks postpartum. It could be due to a few different things which include pelvic floor weakness, postpartum hormonal changes, swelling/inflammation from a vaginal delivery.

The most effective way to relieve this uncomfortable sensation early on is by placing your body in positions that take load off of that area and promote relaxation. This usually involves lifting the feet (the higher the better), lifting the hips higher than the shoulders when lying down, and practicing diaphragmatic breathing in these positions to further relax the area and dissipate tension.

If this symptom persists past the early postpartum period, an evaluation with a pelvic floor therapist could be warranted.

What uncomfortable symptoms did you experience early postpartum?

#postpartum #postpartumbody #postpartumjourney #pelvicfloorhealth #postpartumhealing #pelvicfloor #pelvicfloorexercises #pelvicfloorphysicaltherapy #healthymoms #momssupportingmoms

The first two weeks after a C-section are all about rest, recovery, and reconnecting with your body. But did you know that gentle mobility during this early stage can be hugely beneficial for your healing process? (And it can feel really good!)

Here’s why:
✨ Encourages blood flow to promote healing and reduce swelling
✨ Helps prevent stiffness and improve comfort during daily activities
✨ Supports gentle core and pelvic floor engagement to lay the foundation for recovery
✨ Builds confidence in your body as you begin to reconnect
✨ Decreases risk of scar tissue and adhesions

In this reel, I’m sharing simple, safe movements designed for those early postpartum days. Remember: less is more in the beginning. Always listen to your body and check in with your provider if you’re unsure!

Save this for your own c-section recovery or send this to a mama that needs it! 🤍

#csectionrecovery #pelvicfloorpt #postpartumwellness #csection #csectionmama #strongmoms #healthymoms #postpartumbody #postpartumfitness

Comment “DIASTASIS” for a guide on how to understand what you find during your self-assessment!

This quick guide empowers you to take the first step in understanding your core and pelvic floor health. If you have any doubts after checking out the guide feel free to DM me! 💕

#diastasis #diastasisrecti #diastasisexercises #abdominalworkout #pelvicfloorphysicaltherapy #postpartumbodies #postpartumbody #postpartumhealth #postpartumsupport #postpartumlife #momssupportingmoms #momshelpingmoms #strongmom #strongmoms #strongmomsclub

While it may seem like a quick fix for a “flatter” stomach, sucking in your belly can actually put extra pressure on your pelvic floor muscles, leading to dysfunction over time.

The pelvic floor is responsible for supporting the bladder, bowels, and uterus, and when it’s under constant strain, it can contribute to issues like urinary incontinence, prolapse, and even pain.

Instead of sucking in, focus on engaging your core properly by activating your deep abdominals and pelvic floor muscles together. This helps build strength without putting unnecessary stress on your pelvic floor.

#pelvicfloorexercises #pelvicfloorphysicaltherapy #pelvicfloorhealth #pelvicfloor #postpartumhealth #strongmoms

Who’s guilty of this? I know I was before I knew better! 🙋🏼‍♀️

Pregnancy support belts are amazing tools to help with pelvic pain during pregnancy! But I often find that sacroiliac belts (like the one in the video) are worn wrong (usually too high) leading to an inability for the belt to actually work correctly.

I usually recommend these belts to my patients who are experiencing pelvic girdle pain (an umbrella term for pain around the joints of the pelvis) during pregnancy. The pain usually stems from excessive movement of the joints due to the hormone relaxin that is present during pregnancy. So essentially these joints are craving some support and stability. Aside from improving stability with abdominal and surrounding hip muscle exercises, I do recommend these belts for when the pain is extreme or if you plan to stand or walk for a prolonged period of time. They’re an effective tool when placed right!

In order for these belts to work correctly they need to be placed LOW on the hips as shown in the video. Otherwise the compression that the belt offers won’t effectively contribute to much of anything!

Did you wear a sacroiliac joint belt during pregnancy? How did it go for you?

#pregnancy #pregnancyhealth #pregnancypain #pregnancypains #sacroiliacjoint #healthymom #healthymoms #pregnancytips #pregnancyfitness #pregnancyfit #pregnancyproblems

Comment “HEALING” to receive a piece of my new e-book that goes over the first 0-2 weeks of c-section incision recovery!

C-sections are a major abdominal surgery and deserve intentional care and attention for optimal recovery. Taking just a few minutes each day to focus on healing can make a big difference! Try these simple techniques to help ease tension, improve circulation, and allow you to reconnect with your body in a way that feels safe and supportive 💕

#csection #csectionrecovery #csectionrecoverytips #csectionmama #csectionscar #csectionmom #postpartumrecovery #postpartumhealth #pelvicfloorphysicaltherapy #postpartumhealing #healthymoms

Who had their share of discomfort during pregnancy? 🙋🏼‍♀️ I’m not complaining, it was a super happy time for me but it also came with its discomforts.

I think most people already know that pelvic floor therapy can help with issues such as incontinence and back pain during pregnancy. But I find that most people don’t know the extent of what we can help with!

The conditions mentioned in this post are mostly due to pregnancy changes that involve increased pressure and swelling/blood flow to the pelvic area. Pelvic floor therapy can help by teaching pelvic floor awareness/coordination to better manage the underlying discomfort as well as taking advantage of the pelvic floor’s role in pumping blood back up toward the heart (bet you didn’t know the pelvic floor does that!). Once these concepts are learned, you’ll most likely be able to manage these conditions on your own by applying what you learned in a couple sessions. Pretty cool huh?

What discomforts did you have during pregnancy that you had trouble finding relief for?

#pelvicfloorexercises #pelvicfloorphysicaltherapy #pelvicfloordysfunction #pregnancy #pregnancylife #pregnancytips #pregnancyfitness #pregnancysymptoms #pregnancysupport #constipation #constipationrelief #hemorrhoids #pelvicfloorphysio

One of the most common questions I hear from moms that are over a year out postpartum: “why do I still look pregnant?”

This question is in response to a specific pooch in the belly that is stubborn and doesn’t tend to budge no matter how much exercise or dieting is done.

That area of the abdomen is closely linked to the pelvic floor and abdominal musculature. Because of this, that pooch could be a result of a number of reasons that include deep core weakness, a pelvic floor issue, c-section adhesions, intra-abdominal pressure management, and even bloating from hormones.

All of these issues that can be addressed with pelvic floor therapy! So if you’re finding yourself asking this question, there are solutions! 💕

#pelvicfloorphysicaltherapy #postpartumhealth #postpartumfitness #momlife #momstrong #csection #postpartumjourney #healthymoms #momssupportingmoms #mombod

To all my mamas postpartum (or pregnant!) that are struggling to find the reasons to put yourself first for just a few minutes - I hope this calls out to you!

Way too often I see and hear moms leaving their wellbeing for last. And as a new mom myself I TOTALLY understand that. But whenever I am tempted to let another day go by without self-care I think to myself: How will I be able to keep up with my baby in the future if I’m not taking care of myself? That tends to help me carve out the time I need to work on myself!

As someone who also wants to have another baby, I want to have the healthiest pelvic floor and core possible now so that I can have a relatively smooth pregnancy while also chasing after a little one 🫣

So if you’ve been debating letting yourself get a little help for any pelvic floor/core (or other issue) you’ve been experiencing, let this be your sign to do it!! 🧡

#postpartumhealth #postpartumfitness #postpartumhealing #strongmoms #healthymoms #pelvicfloorphysicaltherapy #healthymomhealthyfamily #momsofinstagram #momssupportingmoms #momshelpingmoms #momslife #postpartumjourney #postpartumbody #postpartumsupport

To all my mamas out there - notice how carrying your little one leaves your back sore and maybe a twinge of pelvic floor heaviness or pain? It’s due to dumping all of your weight into your low back leading to a chain of not so great events 😭

When carrying a baby and “dumping” into the low back—meaning the pelvis tilts anteriorly, creating an exaggerated lumbar curve—several biomechanical issues arise:

Lumbar Spine Strain: The exaggerated curve (lumbar lordosis) increases compression on the lumbar vertebrae and discs. Over time, this can lead to discomfort, pain, and even injury to the lower back.

Abdominal Disengagement: When the pelvis tilts forward, the abdominals are stretched and become less engaged. This position makes it difficult for the core to stabilize the spine effectively, leading to over-reliance on the back muscles and a loss of support from the front.

Gluteal Inhibition: Proper gluteal activation is essential for stabilizing the pelvis. When dumping into the low back, the glutes are underutilized, reducing their ability to support hip and pelvic alignment. This imbalance can further contribute to poor posture and increased strain on the lower back.

Pelvic Floor Strain: The anterior tilt can also put additional pressure on the pelvic floor muscles, contributing to pelvic dysfunctions, especially postpartum, when the pelvic floor is already under stress.

So how do we avoid this? By engaging your deep core (think belly button and below engagement) you will be encouraging your pelvis to maintain less of an exaggerated anterior tilt which ensures better activation of the abdominals and glutes, reducing strain on the back and pelvis. This posture also helps to distribute the weight of the baby more evenly, allowing the body to engage muscles optimally and prevent long-term discomfort.

Try it out and let me know what you think!! ❤️

#pelvicfloorphysicaltherapy #postpartumhealth #postpartumfitness #pelvicfloorhealth #postpartumhealing #strongmoms #csectionrecovery #healthymoms #postpartumrecovery #backpainrelief #deepcore

As a pelvic floor Physical Therapist I see many postpartum women that are experiencing pelvic floor issues, pain, or that are interested in returning back to exercise such as running postpartum.

Here’s the thing: breastfeeding not only nourishes your baby, but it also triggers important hormonal changes in your body. While hormones like prolactin and oxytocin help with milk production and bonding, they also cause lower estrogen levels. This can affect your body in a few ways:

✨ Reduced Pelvic Floor Strength: Lower estrogen can lead to weaker pelvic floor muscles and tissues, which are already recovering from the stress of pregnancy and childbirth. This can make issues like incontinence or pelvic organ prolapse more pronounced.

✨ Delayed Healing: Reduced estrogen may slow tissue healing in the pelvic area, which is why you may feel like your body needs a bit more time to recover.

✨ Ongoing Ligament Laxity: Breastfeeding can also contribute to longer-lasting ligament laxity, leading to joint instability—especially in the pelvis and lower back. This is why returning to exercise too quickly can put extra strain on your body.

So, what does this mean for your postpartum recovery? 🤔

Start slow, be patient, and give your body some grace!

Remember, every postpartum journey is unique. Listen to your body, and don’t rush the process. If you’re dealing with pelvic floor issues or unsure how to safely return to exercise, reach out to a pelvic floor physical therapist for guidance! ❤️

#breastfeed #breastfeedingmom #breastfeedingmama #breastfeedtips #breastfeedingsupport #postpartumbody #postpartumfitness #postpartumhealth #postpartumsupport #pelvicfloorphysicaltherapy #pelvicfloorhealth #postpartumworkout #postpartumrecovery #breastfeedingawareness #breastfeedingmoms

Hot Take Alert!!!

Despite what a lot of Instagram accounts tell you, pushing during labor is a lot more complicated than just a right way to push and a wrong way to push!

Pushing techniques during labor can vary, but research suggests that the best approach is often the one that feels most natural to the mother. This is referred to as spontaneous pushing or non-directed pushing, where women follow their body’s natural urge to push, rather than being guided.

Technically one type of push technique (open-glottis pushing where you exhale as you push) is way more pelvic floor friendly and has been shown to work in harmony with the body’s natural rhythms, such as the coordination of uterine contractions and breathing. This approach can help reduce fatigue, improve oxygen flow to the mother and baby, and minimize some of the cardiovascular stress linked to directed pushing (pushing with a closed-glottis aka holding your breath as you push). So yes there is technically a better way of pushing and I really do love the open-glottis technique!

BUT (big BUT here) this is a technique that usually needs some practice and pelvic floor coordination training to perform correctly. In addition, even if it’s being done correctly, it may not feel right for you in the moment. So there is no point in doing this technique while in labor if it doesn’t feel natural to you OR you actually don’t know how to do it leading to ineffective pushing.

So in essence, it’s great if you want to prepare for a certain technique during labor, but keep in mind that when the time comes it may not feel like the right fit for you and that’s okay! Best thing to do is listen to your body because you know it best!! 💕

#birthprep #birthplan #birthpreparation #laboranddelivery #naturalbirth #naturalbirthing #pelvicfloorhealth #birthyourway #pregnancyjourney #healthymom #hospitalbirth #pelvicfloor

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

@rootedwellpt

Pelvic Floor Physical Therapy for women at all stages of life

About

Services

Women's Health Physical Therapy

Birth Preparation
(Vaginal and C-section)

C-Section Scar Treatment

Clogged Milk Duct Treatment

Patient Testimonials

Questions? Reach Out To Us!

786-471-7510

info@rootedmiami.com

Pelvic Floor Physical Therapy for women at all stages of life

About

Services

Women's Health Physical Therapy

Birth Preparation (Vaginal and C-section)

C-Section Scar Treatment

Clogged Milk Duct Treatment

Patient Testimonials

​

Questions? Reach Out To Us!

786-471-7510

info@rootedmiami.com

Birth Preparation
(Vaginal and C-section)