The Wellness PT

08/06/2026

They way we breath matters

We want our rib cage to be mobile and move with us as we go through everyday life

We want the air to be pulled into our rib cage and mid back area to keep our ribs moving and re-dome our diaphragm.

We don’t have lungs in our belly.

Belly breathing is not sustainable long term for our everyday movement.

Meaning all belly expansion and no rib movement = angry pelvic floor (eventually)

The respiratory diaphragm and pelvic diaphragm (pelvic floor) work together as we breathe and move.

Our nervous system works with our breath. Every time we inhale our sympathetic nervous system kicks on. Our fight or flight mode. Every time we exhale our parasympathetic nervous system kicks on. Decreasing our heart rate and our blood pressure. Relaxing us.

Many people live in an inhaled state. Meaning their fight or flight mode is on 24/7. Ribs are flared up on both sides and immobile. This can cause a lot of tension and stress down on the pelvic floor.

That’s why every exercise I teach is working with the breath to improve rib mobility/position, pelvic mobility/position, diaphragm position, decrease body tension, get you into a state of relaxation.. to name a few things.

07/21/2026

In honor of celebrating one year of Studio She - I am hosting my second FREE Pilates Flow class next Thursday July 30th at 5:15PM
Space is limited. Registration required
https://pteverywhere.com/PtE/thewellnessptdoc/bookingonline

Alexandria’s Premiere Pelvic Floor Physical Therapy Clinic

06/16/2026

See you tonight - 5:30 at the deck bar!!

Sign up here ✨ https://pteverywhere.com/PtE/thewellnessptdoc/bookingonline

06/13/2026

See you there!

Check out the upcoming Birth Collective gathering - their next topic is POSTPARTUM on Tuesday, June 16!

This is a great opportunity to meet other parents, plan for your labor/birth/postpartum experience OR share about your birth experience, and meet birth workers (including us)!

Learn more about The Birth Collective at thebirthcollectivemn.com:
"We have a dream of helping new families create their village and making it simple to find answers to their questions about pregnancy, birth, postpartum, and beyond.

We host gatherings in Alexandria, MN to connect in person, share birth stories, connect with regional birth workers, and dig deeper together on various pregnancy/birth/postpartum topics."

Details: Tuesday, June 16 from 6-8PM at Rauk Family Dentistry in Alexandria

Link to event:
https://www.facebook.com/events/1885442095476841/?acontext=%7B%22event_action_history%22%3A[%7B%22surface%22%3A%22search%22%7D%2C%7B%22mechanism%22%3A%22group_featured_unit%22%2C%22surface%22%3A%22group%22%7D]%2C%22ref_notif_type%22%3Anull%7D

01/16/2026

Here’s the number one thing I see every one of my clients that walk into my office struggling with

And here’s how I support them to fix it

Each client needs better rib mobility. Their breathing pattern is off. Their diaphragm isn’t doing its job so the pelvic floor takes on more work.

We start with a simple exercise laying on their belly over an exercise ball.

Release any tension and conform to the ball.

Focus on the inhale moving towards your spine vs down into the ball

It will take practice but this will create rib expansion in the back where the body needs.

If you need guidance apply to work with me 1:1 online or schedule your in-person initial evaluation today to get back to living your best life.

Leak-free & pain-free. You deserve it.

Send me a DM or head to the link in my bio to schedule.
___________________________
📍Alexandria, MN
www.thewellnessptdoc.com
(320) 262-7686
[email protected]

01/15/2026

If you need more guidance apply to work with me 1:1 online or schedule your in-person initial evaluation today to get back to living your best life.

Leak-free & pain-free. You deserve it.

Send me a DM or head to the link in my bio to schedule.
___________________________
📍Alexandria, MN
www.thewellnessptdoc.com
(320) 262-7686
[email protected]

01/13/2026

As a pelvic floor therapist, I refuse to make the pelvic floor the sole focus during a session.

It tends to be the victim of some other issue in the body.

We focus on things like pressure management, ribcage, hip, spine, pelvic, and foot mobility, strengthening around the pelvis through full body exercises, toileting habits, toileting posture, shoe wear, nutrition, nervous system regulation… the list can go on.

If you need guidance apply to work with me 1:1 online or schedule your in-person initial evaluation today to get back to living your best life.

Leak-free & pain-free. You deserve it.

Send me a DM or head to the link in my bio to schedule.
___________________________
📍Alexandria, MN
www.thewellnessptdoc.com
(320) 262-7686
[email protected]

01/12/2026

If you’re a mom that’s been avoiding doing any sort of work outs or jumping on the trampoline with your kids- because you know you’re just going to end up leaking or peeing yourself.. Then you’re not alone. 

As a pelvic floor therapist, this is what you should know about the FIRST step to strengthening your pelvic floor so you can get back to working out without fear:

Learning how to breathe down into the pelvic floor to allow the muscles to fully lengthen and contract. Move through a FULL range of motion so it can support you better in daily life.

Start by taking a gentle breath in through your nose and fully exhale all the air out of your system. Notice the abdominals contract towards the end of that full exhale. Keep your abs ‘ON’ when you take your next few breaths (breathe within your brace). This should disperse the air differently within your body to start to teach the pelvic floor that full range of motion.

Do it with me:

Small breath in through the nose
Long slow exhale
Exhale all the air out of your system
PAUSE at the end of your exhale for 3-5 seconds
Small gently inhale through the nose again
Repeat that 5-10x at least once a day

If you need more guidance apply to work with me 1:1 online or schedule your in-person initial evaluation today to get back to living your best life.

Leak-free & pain-free. You deserve it.

Send me a DM or head to the link in my bio to schedule.
___________________________
📍Alexandria, MN
www.thewellnessptdoc.com
(320) 262-7686
[email protected]

01/11/2026

Smooth your poo - for anyone really but especially postpartum

Mix any of these combinations to make a delicious, nourishing, and hydrating drink to smooth your poo. Add sweetener of choice as needed like honey or maple syrup

Organic orange juice
Coconut water
Whole leaf aloe vera juice
Tart cherry juice
Bone broth (I promise you won’t taste it if you just had a little)
Pineapple juice

These liquids are full of essential vitamins and minerals that our body needs to function properly. These liquids are also known to improve digestion and gut motility.

You could also add 1/4 tsp of cream of tartar or Redmonds sea salt for added potassium

My favorite combo is:
1 cup OJ, 1/2 coconut water, 1/2 cup aloe juice, 1/4 tsp cream of tartar, with a splash of cherry juice

Happy pooping!

We’re dedicated to supporting your pelvic health journey — mind, body, and beyond.

Our clinic accepts HSA/FSA for pelvic floor therapy sessions to help make care more accessible and stress-free

Schedule your initial evaluation today to get back to living your best life.

Leak-free & pain-free. You deserve it.

Send me a DM or head to the link in my bio to schedule.
___________________________
📍Alexandria, MN
www.thewellnessptdoc.com
(320) 262-7686
[email protected]