Pure Alignment Physical Therapy & Pilates

Not every leak 💦 is a “weak pelvic floor” leak.

A pelvic floor that is gripping & tight can’t contract and relax the way it needs to and that shows up as leaking too. Especially with sneezing, laughing, jumping, or that “gotta go NOW” urgency.

If you’ve been doing kegels for months with zero change…this might be why.

More on this (and the piece almost nobody talks about) coming in my new resource — launching soon 👀

Follow along so you can grab it when it’s available.

I know this might be a controversial opinion, but…

The first 6 weeks of postpartum recovery don’t have to (and in most cases, should not) be a time of doing “no exercise.”

No, I’m not talking about jumping back into HIIT workouts or “bouncing back.” Your body needs time to heal from delivery.

I’m talking about reconnecting with your body through:
🤍 360° breathing
🤍 Deep core (TA) activation
🤍 Gentle pelvic floor activation

These movements aren’t about getting your body back. They’re about helping you restore your connection to muscles that have been stretched, loaded, and working overtime for the last 9+ months.

For many women, a few minutes a day can help you:
• Feel more supported
• Improve breathing mechanics
• Reconnect with your core and pelvic floor
• Build a foundation for everything that comes next

Of course, every birth and every recovery is different. If these exercises cause pain or don’t feel quite right, it’s worth checking in with a pelvic floor PT.

Postpartum recovery isn’t all or nothing. Sometimes the smallest movements have the biggest impact. 🫶🏻

PART 2 of my posture series for moms & caretakers

Spending hours of feeding, carrying, rocking, and cuddling your little one can leave your chest feeling tight and your shoulders rounded forward.

These are 3 of my favorite chest-opening stretches:
✨Doorway pec stretch
✨Pec stretch on the foam roller
✨Foam roller snow angels

Remember, better posture isn’t JUST about stretching.
It’s about all 3 pieces working together:
✔️Stretch open tight chest muscles
✔️Strengthen the upper back muscles that support you
✔️Build postural awareness throughout your day

Want a guided walkthrough of the foam roller stretches?

Check out my YouTube video linked in my bio.

Follow along for PART 3, where I’ll share my favorite upper back strengthening exercises to help you feel stronger, stand taller, and counteract all those hours spent feeding and carrying your little one.💪

Pelvic floor 🤝 posture

Start ‘em young 💪

PART 3 of my posture series for moms & caretakers 💪✨

Ok, you’ve been stretching & your chest is feeling more open & mobile..now what?!

Time to strengthen all those muscles that support upright posture

These are a few of my favorite upper back strengthening exercises:
✨ Prone I’s, W’s, & T’s
✨ No monies (anyone know why it’s called that?!)
✨ Modified chest expansion

Remember, improving your posture isn’t about one magic exercise. It comes down to 3 key pieces:
✔️ Open up tight muscles
✔️ Strengthen the muscles that support you
✔️ Build postural awareness throughout your day

Follow along for PART 4, where I’ll tie it all together and share the piece that most people overlook: how your everyday habits can make or break your posture.

PART 2 of my posture series for moms & caretakers✨

Spending hours of feeding, carrying, rocking, and cuddling your little one can leave your chest feeling tight and your shoulders rounded forward.

These are 3 of my favorite chest-opening stretches:
✨ Doorway pec stretch
✨ Pec stretch on the foam roller
✨ Foam roller snow angels

Remember, better posture isn’t JUST about stretching. It’s about all 3 pieces working together:
✔️ Stretch open tight chest muscles
✔️ Strengthen the upper back muscles that support you
✔️ Build postural awareness throughout your day

Want a guided walkthrough of the foam roller stretches? Check out my YouTube video linked in my bio.

Follow along for PART 3, where I’ll share my favorite upper back strengthening exercises to help you feel stronger, stand taller, and counteract all those hours spent feeding and carrying your little one. 💪

This one goes out to all the new moms & caretakers 🫶🏻

If you’ve been stretching and strengthening but still find yourself slouching, you’re probably missing one important piece.