As the holidays approach, routines shift — colder weather, less daylight, more family time, travel, and packed schedules. It’s easy to think, “I’ll get back on track in January.”

But your body doesn’t wait for the calendar to reset. The choices you make now directly impact how you move, feel, and perform heading into the new year.

Here are five proactive ways to take care of your body before the New Year rush, from a performance-based physical therapy perspective.

1. Prioritize Consistent Movement

Even when life gets busy, consistent movement matters. Short walks, quick mobility sessions, or modified strength workouts keep your body functioning well and your energy up.

Physio Room Insight:
Low-intensity, consistent movement promotes circulation and reduces stiffness — especially during colder months when we tend to sit more.

2. Address Those Nagging Aches Now

If your shoulder clicks, your knee aches after squats, or your back feels tight after long days, don’t ignore it. These small issues are often early signs your body needs attention.

Physio Room Insight:
Identifying and addressing mobility or stability limitations now prevents them from becoming injuries later — especially as you increase training intensity in the new year.

3. Make Mobility a Non-Negotiable

Mobility is the foundation for strength, power, and performance. It’s not just stretching — it’s learning to control your body through its full range of motion.

Physio Room Insight:
Spend 5–10 minutes on active mobility for the hips, thoracic spine, and shoulders before or after your sessions. This improves movement efficiency, reduces compensations, and helps you lift with better form.

Check out some of our favorite mobility drills, Thoracic Mobility and Front Rack Positioning!

4. Keep Up with Low-Impact Cardio or Walking

As daylight decreases, both mood and energy can dip — which often means less movement. Low-impact cardio keeps your body and mind steady through the season.

Physio Room Insight:
Walking, light cycling, or other steady-state cardio boosts blood flow, supports joint health, and aids recovery — helping you stay ready for more intense training.

5. Seek Guidance Before Setting New Goals

The end of the year is a great time to reflect and prepare for what’s next. Whether you want to hit new PRs, train pain-free, or build strength, having clarity makes a huge difference.

Physio Room Insight:
A movement assessment or individualized plan from a physical therapist can identify limitations, correct imbalances, and optimize your training — helping you enter the new year stronger, more confident, and ready to perform at your best.

Start Now, Don’t Wait for January

Taking care of your body doesn’t have to mean doing more — it means doing what matters most. Consistent mobility, intentional strength work, and smart recovery strategies will carry you through the holidays and set the foundation for success in the year ahead.

Start now — your body, performance, and future self will thank you.

Written by Dr. Ally Nelson – PT, DPT, OCS, CSCS, CIDN| Physio Room

The post 5 Ways to Take Care of Your Body Before the New Year Rush appeared first on Physio Room.

Postpartum Movement: What You Can (and Should) Do in the First 6 Weeks

The early weeks after having a baby can feel like a blur — your body is healing, your sleep is unpredictable, and your focus is on caring for your little one. Amid all that, it’s easy to forget that you deserve care too. Gentle movement in those first six weeks can help you reconnect with your body, improve circulation, and support healing — both physically and emotionally.

As a pelvic floor physical therapist, one of the most common questions I get from new moms is:
“When can I start exercising again?”

We’ve all heard of the “6-week rule”—that magical milestone when you see your provider for your postpartum check-up and (hopefully) get “cleared” for sex and exercise. But here’s the thing…

There’s Nothing Magical About 6 Weeks

That 6-week visit is often based on tradition, not on functional readiness. Most women are cleared for activity without any real assessment of their core, pelvic floor, or body mechanics—all areas that have undergone massive change during pregnancy and birth. While the 6-week mark is a great time to check in with your provider, it doesn’t automatically mean your body is ready to jump back into your pre-pregnancy workouts or resume sex comfortably.

You Don’t Have to Wait to Move

The good news? You can safely begin gentle movement well before six weeks postpartum. In fact, early, intentional movement can help you reconnect with your body, improve circulation, and promote healing.

Start small—think breathwork, gentle mobility, and awareness. The goal is to re-orient your body to your diaphragm, pelvic floor, and deep core—the system that supports every movement you make.

A few things you can begin right away (as long as you’re feeling up to it):

• Diaphragmatic (360°) breathing: Expand your breath into your ribs, sides, and back, not just your belly. This helps your diaphragm and pelvic floor work together again.

• Pelvic tilts: Lying on your back, gently tilt your pelvis to engage your deep core and mobilize your low back. Watch the demo →

• Kegels (with purpose): Practice gentle pelvic floor contractions, especially when you cough, sneeze, or lift your baby—these moments create natural stress on your healing tissues.

• Open books: A gentle spine rotation that opens your chest and shoulders—perfect for counteracting all that newborn feeding posture! Watch the demo →

• Bridges: Lightly activate your glutes and core while maintaining good breathing patterns. Watch the demo →

• All 4’s Core Brace: A gentle way to wake up your deep core muscles while keeping pressure off your abdomen. Watch the demo →

• Walking: Short, slow walks can be wonderful to promote circulation, mood, and gentle movement. Just monitor how your body responds—if you notice a drastic increase in lochia (bleeding) or any painful pulling at a C-section incision, scale back and give yourself more rest time.
  

These movements aren’t about “getting your body back”—they’re about helping your body find itself again.

Let’s Talk About Sex (and Why It Might Not Feel Great Yet)

Even if you’re “cleared” for sex at six weeks, that doesn’t mean it’ll feel comfortable—or that you should be ready. Between exhaustion, hormonal changes, and healing tissues, discomfort is common.

If you’re breastfeeding, estrogen levels are lower, which can lead to dryness and decreased blood flow. Add in fatigue and possibly scar tissue (from tearing or stitches), and it’s no wonder sex might not feel the same.

A few key tips:

• Lubricant is your new best friend. Choose a high-quality, water-based or silicone-based option.

• You don’t need to “tough it out.” Pain is a sign your tissues or pelvic floor might need support.

• See a pelvic floor physical therapist. We can help assess your muscles, tissue mobility, and healing—and create a personalized plan to restore comfort and confidence.
  

The Postpartum Support You Deserve

One of the biggest gaps in women’s health is the postpartum period. During pregnancy, you likely had frequent check-ins, tests, and visits. Then suddenly—after one of the most physically and emotionally demanding experiences of your life—you might only get a single appointment around six weeks postpartum.

You deserve more.

Find experts to support you in this phase of life:

• Pelvic floor physical therapists (like us!) for healing, movement, and pain relief

• Lactation specialists for breastfeeding support

• Mental health counselors for emotional wellness and transition to motherhood

• Massage therapists to relieve tension and restore balance

• Mom groups and community programs for connection and encouragement
  

I’m often told that pelvic floor PT is so much more than just the pelvic floor—it’s support from someone who’s been there, guidance into safe movement and exercise, and pain relief through dry needling or hands-on techniques to ease the aches and pains that come with nursing, holding, and caring for your baby.

If you or someone you know could benefit from a pelvic floor PT visit, check out our Pelvic Floor Therapy page and let’s schedule that first appointment of self-care, Mama. You deserve to feel strong, supported, and at home in your body again.

Written by Dr. Katie Sasser – PT, DPT, M.Ed.| Physio Room

The post Postpartum Movement: What You Can (and Should) Do in the First 6 Weeks appeared first on Physio Room.

If you’re reading this and you are currently pregnant, congratulations! Whether you are expecting your first baby or you’ve done this before, navigating pregnancy and the birthing experience can be very challenging. Guidance from a pelvic floor physical therapist throughout your pregnancy can provide you with the support that you didn’t know you needed! In this article, let’s dive into how pelvic floor physical therapy during your pregnancy can be beneficial for you.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Reduce Pregnancy Related Aches and Pains

 During pregnancy, your body rapidly goes through many changes which impose extra demand on your pelvic floor, low back and hips. Furthermore, your posture, center of gravity, walking patterns and overall body mechanics also change over time. Sometimes, these changes can result in physical discomforts such as pubic bone pain, groin pain and low back pain– all things that women often “tolerate” because they view it as just a part of “pregnancy pains”. A pelvic floor physical therapist can help you understand all the changes that are taking place in your body, identify any impairments and manage the symptoms in order to optimize your pregnancy experience.  You don’t have to “tolerate” pain in pregnancy!

Strengthen Pelvic Your Pelvic Floor and Core

As your baby grows, your abdominal wall inevitably has to stretch and lengthen– which can sometimes manifest as issues with pressure control and abdominal weakening. One goal of pelvic floor physical therapy is to provide you with exercises that help maintain your abdominal and pelvic floor strength as well as coordination so that you can support the increased pressure and demands that pregnancy places on your pelvic floor. This will reduce the severity of diastasis recti (normal abdominal separation that happens in pregnancy) and reduce the risk of developing pelvic organ prolapse.

Pelvic Floor Relaxation  and Manual Release

As pregnancy progresses, the demand on the pelvic floor increases, often creating tension and trigger points within the pelvic floor. In pelvic floor physical therapy, manual releasing of the pelvic floor muscles through internal treatment reduces overall tension and improves blood flow and oxygenation to the pelvic floor tissues. This can assist with maintaining pelvic floor function as muscles that are chronically tight can become weak over time. Furthermore, the ability to relax your pelvic floor muscles will assist with the birthing process.

Pelvic floor PT can help you before the the baby is born and after the baby is born.  Read more about the post partum journey here. If you want to return to climbing, running, or going to the park to make memories with your children, then pelvic floor PT is there to help you reach your goals!

The post Benefits of Pelvic Floor PT During Pregnancy appeared first on Physio Room.

Despite all that they do for us, the pelvic floor puzzle is made up of muscles that are often overlooked and misunderstood. Not only do our pelvic floor muscles maintain bowel and bladder continence and keep your organs in place, but they also play a major role in sex, posture and breathing—all prettyyyy important things. Yet, much of the public doesn’t know that these muscles even exist!

Hi, it’s Dr. Seher here, I’m Physio Room’s pelvic floor specialist and I’m here to give you a dive into understanding your pelvic floor puzzle and how it has sneaky connections with the rest of your body! 

What exactly is the pelvic floor?

First and foremost, I’d like to clarify that everyone has a pelvic floor and that it is not just a “women’s health” issue. With some anatomical deviations, both the male and female pelvic floor muscles are pretty much the same, with the same functions.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

These muscles are like a “hammock” spanning inside of the pelvic cavity and  provide support for all your pelvic organs (bladder, rectum, prostate/uterus, abdominal viscera).

Their main functions are:

1.   Maintaining bowel/bladder control
2.   Voiding and defecation
3.   Sexual function
4.   Anticipatory postural control and stability
5.    During Pregnancy and and after child-birth

Now, let’s dive into all the connections that it has with the rest of the body!

Connection with the Core

The pelvic floor and the core are like dance partners in a routine to provide trunk stability, postural control and pressure management. This means that with everything that we do, these muscles are the first to kick on automatically for us to move with good control and stability.

Breathing and the Diaphragm

Your pelvic floor must work together with your diaphragm every time that you breathe! When you inhale, the diaphragm drops down and the pelvic floor relaxes down. When you exhale, the diaphragm lifts back up and the pelvic floor contracts and lifts as well.

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Posture: A Balancing Act!

When initiating movement, the pelvic floor muscles are the first muscle group to automatically turn on to stabilize your trunk and core. These muscles activate ahead of time in anticipation of movement to provide smooth, coordinated movement. They also work in conjunction with your spinal stabilizers, your diaphragm and your deep abdominal muscles to maintain your posture. They are always working!

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”

Hip Stability, strength and mobility

Our pelvic floor muscles contribute to our overall hip stability and strength. If the pelvic floor muscles aren’t working properly to stabilize the pelvis, this can lead to hip pain. The reverse is also true! If the hips aren’t strong, stable or mobile enough, this can result in pelvic floor muscle compensation which can cause further issues.

Your jaw and voice

This one is going to sound a little random, but hear me out… Your jaw and pelvic floor are inherently connected since fetal development! During development, they arise from the same tissue and there is a long line of fascia that connects them in our bodies. Studies have shown that when we clench our jaw, especially during stressful situations, our pelvic floor also clenches with it. Furthermore, our voice and vocal cords also have an affect on our pelvic floor. When we speak in higher pitched voices, our pelvic floor muscles contract, and when we speak with lower tones, it relaxes. 

Your nervous system and stress response

Although everyone’s body and nervous system responds to stress differently, there is a common link between pelvic floor tension and stress/anxiety. When we are stressed, we often clench our jaws, contract our neck muscles and create tension in our pelvic floors. This is an innate nervous system and anxiety response for many people. So next time you find yourself feeling stressed or anxious, check in with your jaw and pelvic floor. See if you can take deep breaths, untuck your tailbone and relax your pelvis. 

What happens when things don’t work together?

If there is a dysfunction with one or more of the systems described above, this is when issues relating to low back pain, SI joint/hip pain, hernias, pressure management and bowel/bladder leakage can occur. Sometimes, when rehabbing other areas of the body such as the low back or hip—the pelvic floor is the missing link that often gets overlooked!

Dr. Seher Vatansever
Pelvic Floor Physical Therapist

I’m here for you!

Understanding your pelvic floor and its connections is the first step towards a healthier and more balanced you. If you find yourself curious or concerned about your pelvic floor’s function, you can always reach out to me with questions via e-mail at Seher@physioroomco.com. If you’d like to work on your pelvic floor health with expert guidance, you can book a session with me here.

As a pelvic floor physical therapist, my mission is to empower you with knowledge and to support you through any issues that you may be experiencing! Stayed tuned for more blog posts relating to pelvic floor health!

The post Pelvic Floor Puzzle – the sneaky connection appeared first on Physio Room.

You are absolutely NOT alone. It may feel like it sometimes, but the first six weeks postpartum after delivering your child is a time that is extremely difficult to navigate. 

Dr. Amber, PT, DPT, OTR/L, CHT, CMTPT here. I am a Women’s Health Specialist at Physio Room, and I am here to help you navigate this time when you may not have many resources to turn to.

I am a wife and proud mama to my son, Eagan. I can relate to your postpartum struggles! 

From an abdominal injury during my pregnancy to a first triathlon a few years postpartum, I am now helping new moms realize that anything is possible.

I often find myself preaching that just because symptoms are common does not mean they are normal. I can’t wait to help you find your full potential in your very own postpartum story.

For so many, there is such a focus on the pregnancy and what we can do or should do and then boom you are handed a baby, sent home to keep them alive and told “see you in 6-8 weeks.

”There is not a whole lot of guidance or support for this period. This is when the questions of..

“When can I return to _____”

“What can I do”

“Where should I start”

“I feel great, am I ready for______”

..begin to come in. I hear it all of the time with my Physio Room patients.

So, I have created a guide designed to help those who feel like doing a little more of something, or anything in their lives. This is not designed to be an all inclusive guide or to make you feel like you should be doing more than you feel ready to do.

For many, doing something is prioritizing sleep, figuring out feeding and trying to get a shower in. Especially if you are already chasing a big sibling.

If this is you, do not feel like you are missing out or going to be “behind” when you feel like you can add some movement back in. Right now the priority should be on acclimating to the new baby and your life. Your body is doing a lot of healing that we can’t see and being intentional now allows you to do more later.

In my full 6-Weeks Postpartum Ebook, I outline several questions that you should ask yourself daily to check-in and stay on top of your own health after having your baby. 

It may be easy to forget self care habits and check-ins when your main focus is now your child, but trust me, it’s SO important to continue to treat yourself and your body kindly during this time, too. 

My Ebook also outlines 7 great exercises for you to try! From deep breathing to helpful squat tips, my main focus is to help you feel like yourself in your body again. 

Fill out the form below to receive your FREE Ebook straight to your inbox. And if you have any questions relating to postpartum or general women’s health, please contact us here.

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