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.

Whether you’ve experienced pelvic pain, incontinence, or back issues—or you’re simply curious about how your body works—understanding the pelvic floor is essential. In this episode of The Code podcast, Dr. Andrew Fix talks with Dr. Katie Sasser to break down everything you need to know about pelvic floor health—for both women and men.

Meet Dr. Katie Sasser

Dr. Katie Sasser is a Doctor of Physical Therapy and pelvic floor specialist with over a decade of experience. After starting her career in orthopedics, she shifted her focus in 2021 after advanced pelvic health training. She now treats both orthopedic and pelvic conditions, helping patients reconnect with their bodies during life phases like pregnancy, postpartum, and menopause.

What Is the Pelvic Floor?

The pelvic floor is a bowl-shaped group of muscles at the base of the pelvis. These muscles:

• Support internal organs

• Stabilize the spine and hips

• Control bladder and bowel function

• Promote sexual function

• Aid in fluid movement throughout the body

Dr. Sasser’s “A-Frame” Analogy:

• Main floor → Resting tone

• Attic → Contraction phase (sneeze, jump)

• Basement → Relaxation phase (bowel movement)

Common Reasons to See a Pelvic Floor Therapist

For Women:

• Pelvic, hip, or tailbone pain

• Urinary or fecal incontinence

• Pain with intercourse

• Postpartum recovery

• Prolapse symptoms

For Men:

• Erectile dysfunction

• Pelvic or testicular pain

• Post-prostate surgery recovery

• Incontinence or urgency

• Pain with intimacy

Yes—men have pelvic floors too!

Core, Stability, and the Pelvic Floor: It’s All Connected

Your core is more than abs—it’s a pressure system:

• Top: Diaphragm

• Bottom: Pelvic floor

• Front: Transverse & rectus abdominis

• Sides: Obliques

• Back: Erector spinae

A well-functioning core supports healthy movement, reduces back pain, and prevents incontinence. Proper bracing and breathwork are key—but rarely taught.

What to Expect During a Pelvic Floor Evaluation

1. History & Intake – Discuss “The 3 P’s”: Pee, Poop, and Pleasure

2. Internal Exam (with consent) – Gentle, one-finger vaginal assessment

3. Movement Screening – Observe pelvic floor response during activity

4. Compassionate Care – Your comfort and consent come first

Note: Internal work is never required for treatment.

External Pelvic Floor Therapy Options

If internal work isn’t for you, treatment may include:

• Breathwork and pressure control

• Functional movement coaching

• Glute and hip strengthening

• Postural and core engagement training

Stress, Breath, and Pelvic Health

Chronic tension—especially in the jaw, core, or pelvis—can overload the pelvic floor. Katie often starts treatment with breathwork and mindful relaxation to help the pelvic floor “reset.”

Quick Tips for Better Pelvic Floor Health

• Urination should last ~14 seconds

• Avoid scrolling on the toilet

• Relax your pelvic floor daily—not everything is about tightening

• Sync breath with pelvic floor movement

• Manage stress through breathwork, therapy, or lifestyle changes

Closing the Gap in Women’s Health

Dr. Sasser advocates for:

• Postpartum moms – Care beyond the 6-week checkup

• Perimenopausal & menopausal women – Addressing hormonal impact on pelvic health

“Being a mom is hard. Going through menopause is hard. But being weak in those phases is even harder.” – Dr. Katie Sasser

Not in Colorado? We Can Still Help.

Virtual consultations are available for guidance and local referrals.

Email: katie@physioroomco.com
Instagram: @dr.katiesasser.dpt

Ready to Take the First Step?

If something here resonated with you, pelvic floor therapy could be transformative. Our team at Physio Room is here to help.

Book an Appointment | Learn More About Our Services

Listen to the full podcast episode: Pelvic Floor Physical Therapy Explained with Dr. Katie Sasser

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

The post What Is the Pelvic Floor and Why It Matters for Everyone appeared first on Physio Room.

New Postpartum Guidelines: Key Tips for a Healthier First Year

As pelvic floor therapists, we’re always keeping up with the latest research so we can better support you during the postpartum period. We’re excited to share key updates from the 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep Throughout the First Year Postpartum—and what they mean for your recovery and well-being.

Whether you’re newly postpartum or a few months in, these guidelines offer realistic, evidence-based ways to move, rest, and recover.

Movement: Start Light, Progress Gradually

The guidelines now strongly recommend that postpartum people without medical contraindications aim for at least 120 minutes of moderate-to-vigorous physical activity (MVPA) per week—think brisk walks or gentle strength training spread over 4+ days. If this seems like a lofty goal, that’s okay, any movement is better than nothing!

Light activity (like short walks and pelvic floor exercises) is encouraged as soon as you feel ready.
Progress gradually and listen to your body—especially if you’re recovering from a C-section, tears, or complications.
Daily pelvic floor muscle training (PFMT) is recommended to reduce urinary incontinence. If you’re unsure how to perform these correctly, we can help.

Returning to running or heavier workouts? Wait until any incisions have healed and lochia has stopped increasing with activity.

What If You’re Not Sure It’s Safe?

If you’re experiencing:

• severe fatigue,
• ongoing pain,
• bleeding,
• or any other concerning symptoms,
  

talk to your healthcare provider before jumping back into exercise. In many cases, movement is still safe with a few modifications—we’re happy to work with you and your provider to find a plan that works.

Sleep, Screen Time & Sitting: A New Trio of Priorities

Sleep is tough with a newborn—we get it. But even small changes to your sleep hygiene can make a big difference:

• dim your bedroom lights,
• avoid screens before bed,
• and create a calm, cool space for rest.
  

The new guidelines also highlight the role of sedentary time and screen use:

• Try to limit total sedentary time to 8 hours or less per day (easier said than done—we know!).
• Recreational screen time (scrolling, watching TV, etc.) should be limited to no more than 3 hours per day.
• Break up long periods of sitting with light movement, even if it’s just stretching or walking around the room.
  

Even short walks around the house or gentle stretches between feeds can help reduce fatigue, support recovery, and improve mental clarity.

The Mental Health Connection

These guidelines highlight something we see every day: movement supports mental health. Even light physical activity can help ease postpartum depression, reduce anxiety, and boost energy levels. Every little bit counts.

Real Talk: It’s Okay if You’re Not There Yet

Postpartum life is full-on. The goal isn’t perfection—it’s progress. The guidelines stress that any movement is better than none, and that support from family, friends, and your care team is key.

We’re here to help you move safely, rebuild strength, and feel more like yourself again—one step at a time.

Have questions or wondering how to apply these new recommendations in your own life? Reach out—we’re here to support you.

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

The post New Postpartum Guidelines: Key Tips for a Healthier First Year appeared first on Physio Room.

“If we’re getting good coordination between the pelvic floor and our abs, we’re just going to be able to generate more power,” explains Dr. Amber Rand, PT, DPT, OTR/L, CHT, CMTPT, and Physio Room’s Women’s Health Specialist. Through her own challenges with pregnancy, Dr. Amber became passionate about women’s health. At Physio Room, she helps mothers through their pregnancy journeys and educates her clients about their pelvic health.

If you’re pregnant, Dr. Amber recommends seeing a Pelvic Floor Therapist at least once per trimester. As a result, pregnant women can determine their labor and delivery prep and manage their changing bodies throughout daily activities. By learning to relax your pelvic floor, you can avoid the potential for physical damage down the road and gain dynamic control over this area of your body.

Everyone has a pelvic floor, and learning how to use it will make any recovery that much easier. Learn more about Dr. Amber’s suggestions for improving the post-partum process, how our pelvic floor works, and what to do to strengthen your bladder.

Quotes

• “If what your providers are telling you, whether that’s a midwife or OB or whoever, isn’t aligning with the things that you like to do, that’s a really hard mental place to be.” (12:55-13:06| Dr. Amber)

• “An evaluation with a Pelvic Floor PT should also look at your body as a whole system.” (28:32-28:37| Dr. Amber)

• “We’re working a lot more on relaxation and the lengthening of the pelvic floor. And once we have that length, the pelvic floor automatically becomes more efficient.” (42:05-42:18| Dr. Amber)

• “Whether it’s lifting, running, or cycling, making sure the pelvic floor and the whole abdominal canister is efficiently working will avoid injury later on.” (46:40-46:54| Dr. Amber)

• “If we’re getting good coordination between the pelvic floor and our abs, we’re just going to be able to generate more power.” (47:56-48:04| Dr. Amber)

Links

Connect with Dr. Amber Rand 

Instagram | https://www.instagram.com/amber_rand_pt/

Facebook | https://www.facebook.com/amber.mitzelfelt

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 33. Don’t Ignore Your Pelvic Floor with Dr. Amber Rand appeared first on Physio Room.