True Form Pelvic Health & Pilates

True Form Pelvic Health & Pilates Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from True Form Pelvic Health & Pilates, Pilates Studio, 161 Washington Street Suite 1, East Walpole, MA.

A concierge pelvic health physical therapy and pilates studio offering women a holistic approach to help achieve long-term relief and recovery from pelvic floor dysfunction while implementing Pilates as an adjunct rehab tool.

09/10/2026

Postpartum body changes are WILD

And no, you’re not imagining things if your body feels a little… unfamiliar after having a baby.

✨ Night sweats
✨ Hair shedding
✨ Your feet changing size
✨ Your p**p/ bowel habits changing (yes, we’re going there 😂)

A lot of these changes are a completely normal part of the postpartum transition as your hormones shift, your body heals, and everything starts finding its new normal.

But “normal” doesn’t mean you have to just suffer through symptoms or figure it all out alone. 🫶🏼

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for realistic, evidence-based pregnancy + postpartum education, and reach out if you have questions about something your body is doing postpartum! 💕

09/09/2026

Getting an epidural does NOT mean you have to give birth flat on your back.

If you’re able to safely move with assistance, you may still have options for different labor + pushing positions. And honestly? Gravity can be your bestie. ✨

Research suggests alternative/upright positions may help with:
✨ Shortening the pushing stage
✨ Reducing assisted vaginal deliveries
✨ Reducing the need for episiotomy

Some options to ask your care team about:
✨ Side-lying
✨ Hands & knees/quadruped
✨ Supported kneeling or other upright positions

HOWEVER your mobility, sensation, monitoring, baby’s position, and medical situation all matter, so talk with your care team about what is MOST SAFE FOR YOU as these alternative positions are not appropriate for everyone and every vaginal birth.

Want some in depth labor prep from a pelvic floor PT and pregnancy specialist? Check out my PREPARING YOUR BODY FOR BIRTH GUIDE, which has info on when and why to use different birthing positions, perineal massage instructions to minimize your risk of treating, laboring breathing techniques, what to include in your hospital bag, and more! Comment “BACK” below and I’ll send you the link💕

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + pelvic health education.

09/08/2026

Girl, your body is about to clock IN for labor, so let’s get it ready for the job!

Here’s my 5-minute labor prep routine to work on strength + mobility through positions that may be helpful during delivery:

✨ Assisted half-kneeling lunges
✨ Hip internal rotation rockbacks
✨ Reverse clamshells
✨ Adductor drop-backs
✨ Supported deep squat rockers

Save this for later and add it into your pregnancy movement routine!

Comment “LABOR” and I’ll send you my 10 favorite labor prep exercises!

And if you’re pregnant and want more pelvic floor + pregnancy tips from your pelvic PT bestie, follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist

09/04/2026

Want that baby to come out like BUTTER? 🧈 Then we need to talk about your pelvic floor during delivery.

Hot take: a pelvic floor that’s constantly tight and clenched is NOT the goal when you’re pushing out a baby.

Your pelvic floor needs to know how to contract AND relax — and when it’s time for baby’s grand entrance, we want those muscles to soften, relax, and make room.

Think of it like butter on a hot pan… you can’t expect it to glide if it’s still frozen. 😂

And your pushing position matters too:

🧈 KNEES IN. FEET OUT.

This can help create more space at the bottom of your pelvis — right where baby needs to come through.

Because you’re about to evict a WHOLE HUMAN… let’s at least give them a smooth checkout process. 😂

Save this for delivery day, send it to your birth partner, and follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + pelvic floor tips to help you prepare for your due date!

Pregnant right now? Comment “BIRTH” if you want more tips on preparing your pelvic floor for delivery!

09/03/2026

💌 Send this to a mama-to-be who’s ready to get that baby moving OR save this for later!

First things first: these movements are NOT a guaranteed way to induce labor. 👀
But there is a reason I love encouraging movement at the end of pregnancy.

✨ They encourage pelvic mobility:
Asymmetrical and uneven movements can create space for the pelvis to move and may help encourage baby into a favorable position for birth.

✨ They use gravity to your advantage:
Upright positions, walking, squatting, and moving around allow gravity to work with you and can support baby’s descent.

✨ They keep YOU moving:
At 39–40 weeks, movement doesn’t need to mean an intense workout (I know some of these movements are real muscle burners!). Sometimes walking, gentle mobility, or a few bodyweight exercises are more than enough to keep your body feeling good and prepared for labor.

And let’s be VERY clear: you do not need to force yourself through a huge workout at the end of pregnancy.

If your body is saying “girl, absolutely not,” listen to it. 😂

Do what feels good, take breaks, and remember that something is better than nothing.

👇🏼 Want more realistic, evidence-based birth prep tips? Comment “BIRTH” and I’ll know to make more!

And if you want more pregnancy + pelvic floor education that actually prepares you for birth, follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist! ✨

P.S. Save this for those “WHY AM I STILL PREGNANT?!” days.

09/02/2026

If you’re pregnant and someone told you that you should stop exercising until the baby comes…

✨ I brought receipts. ✨

Moving your body during pregnancy isn’t just about “staying in shape.”

Research has found that prenatal physical activity can be associated with:

→ Higher rates of vaginal delivery
→ Lower rates of cesarean delivery
→ Lower rates of instrumental delivery
→ A shorter FIRST stage of labor
→ Better postpartum recovery
→ Potential benefits for postpartum mental health

Pregnancy is a physiological process—not an injury.

Of course, there are circumstances where exercise needs to be modified or avoided, and your individual pregnancy matters. But for the majority of uncomplicated pregnancies?

Movement is not the enemy. It’s part of taking care of yourself.

📚 SOURCES:

• Andargie BA, et al. (2025). Effects of physical exercise during pregnancy on delivery outcomes: Systematic review and meta-analysis of randomized controlled trials. PLOS ONE. (PubMed)

• Zhang D, et al. (2023). Influence of Physical Activity during Pregnancy on Type and Duration of Delivery, and Epidural Use: Systematic Review and Meta-Analysis. Journal of Clinical Medicine. (PubMed Central (PMC))

• Wang Y, et al. (2022). The Association between Physical Exercise during Pregnancy and Maternal and Neonatal Health Outcomes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Computational and Mathematical Methods in Medicine. (PubMed)

• American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period: Committee Opinion No. 804. (ACOG)

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for evidence-based pregnancy + postpartum pelvic health education that goes beyond “just do your Kegels.” 🤰🏼💪🏼

09/01/2026

A strong pelvic floor ≠ a functional pelvic floor.

I treat pelvic floors for a living, and I can confidently tell you that some of the strongest pelvic floors I see are also the ones leaking urine.

Because your pelvic floor doesn’t just need to CONTRACT.

It needs to:
✨ Contract when you need it to
✨ Relax when you need it to
✨ Coordinate with your breathing and core
✨ Respond to pressure and movement
✨ Adapt to things like coughing, laughing, jumping, running, and lifting

So if you’re leaking and your solution has always been “just do more Kegels”…

…it might be time to stop asking “How strong is my pelvic floor?” and start asking “How well is my pelvic floor FUNCTIONING?”

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for pelvic floor education that goes beyond “just do your Kegels.” 💕

08/31/2026

Postpartum opinions I’m putting on TRIAL today.

“Breast is best.”
“A C-section is the easy way out.”
“You had a baby… of course s*x is going to hurt.”
“Leaking is normal after having kids.”

🚨 Respectfully… NO.

These are not harmless little sayings. They can create guilt, shame, and the idea that you’re somehow failing if your postpartum experience doesn’t fit the “normal” narrative.

Breastfeeding or formula.
Vaginal birth or C-section.
Pain-free s*x or painful s*x.
Leaking or NOT leaking.

Your postpartum body deserves support, education, and individualized care — not judgment.

💬 What postpartum “rule” would YOU put on trial?

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for pelvic health education that tells you what you actually need to know — without the guilt trip. 🫶🏼

08/30/2026

A C-section does NOT mean your pelvic floor gets a free pass.

Your pelvic floor is still affected by:
✨ 9+ months of pregnancy
✨ The increased load and pressure on your pelvic floor
✨ Changes in your breathing and core mechanics
✨ Hormonal changes
✨ AND abdominal surgery + the recovery that comes with it

And yet, so many C-section moms are told, “You didn’t deliver vaginally, so you’re probably fine.”

Meanwhile… they’re leaking, feeling pressure or heaviness, struggling with their core, experiencing pain with s*x, or just not feeling like themselves.

A C-section is still major abdominal surgery — and pregnancy itself is enough reason to pay attention to your pelvic floor.

You don’t need to have a “problem” to benefit from an assessment. You deserve to know how your body is functioning and how to properly rebuild after pregnancy. 🤍

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum pelvic health education that you probably should’ve been taught sooner.

And if you’re a C-section mama, tell me: did anyone ever talk to you about your pelvic floor after birth?!

08/29/2026

Your postpartum abs don’t need to look a certain way to be strong. 👏🏼

A flat stomach doesn’t tell me how well your core is actually working.

✨ Can you manage pressure?
✨ Can your core work WITH your pelvic floor?
✨ Can you lift, run, jump, carry your baby + exercise without symptoms?

THAT tells me a whole lot more about your recovery.

And a soft belly, a little pooch, or abdominal separation doesn’t automatically mean your core is weak or “broken.”

I care WAY more about what your core can DO than whether it looks like it did before you had a baby.

Because postpartum recovery is not a six-pack competition.

💬 Do you think postpartum fitness culture focuses TOO much on how our stomachs look? Tell me below — I would love to know your take 👀

And follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum education from a pelvic health PT. ✨

Address

161 Washington Street Suite 1
East Walpole, MA
02032

Opening Hours

Monday 8am - 5pm
Thursday 8am - 5pm

Telephone

+16173834391

Website

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